Probiotic, naturally sweetened ‘cornish’ vanilla ice cream
With autumn comes cosy bakes (some of which I’ve already been sharing!); plum crumbles, apple cobbler, poached pears, cherry pies, warm brownies and so much more.
In my opinion, these warming seasonal bakes are best served with a classic vanilla ice cream. Don’t worry, for those of you who are custard fans, I have a free custard recipe in my Christmas cookbook which I share every year!
I’ve been making my go-to cashew vanilla ice cream for the last seven years or so. In fact, was my first ice cream recipe, and was the basis for my mint choc chip, cookie dough and chocolate versions.
But I wanted to create an ice cream without cashews for those who can’t stomach them, being a high FODMAP and high histamine nut. I also know a number of my readers have nut allergies.
Additionally, I wanted something with a more classic ice cream flavour, as the cashews can come through quite strong in my other recipes (though they will forever be my favourite!) and some people miss that dairy flavour that comes with ice cream.
I think this is especially true when the colder weather comes around. SO many of us yearn for comforting, traditional foods that we know and love, and so I wanted to make a vanilla ice cream that offered some of this tradition, with a healthy twist.
Now, you may remember that this is not my first rodeo with a more classic vanilla ice cream. My resistant starch vanilla version really does the job, but it requires left over cooked white rice, which we may not always have to hand. Plus, I wanted to give you guys a probiotic vanilla ice cream, as that’s the theme I’ve been working on for a while with my ice creams.
So, here she is. A classic ‘Cornish’ Vanilla Ice Cream: yellow, creamy and rich, but with a probiotic tang, naturally sweetened and protein rich. The perfect accompaniment to your fall bakes.
This ‘Cornish’ Vanilla Ice Cream is…
A great source protein to help stabilise blood sugar and satisfy luteal cravings.
You might find yourself experiencing more cravings in your luteal phase, especially for high carb or sugary foods.
This is because progesterone can increase hunger and oestrogen, which is lower in the luteal phase, improves insulin sensitivity, therefore in the follicular phase when oestrogen reigns supreme, our blood sugar is more stable and we are less prone to cravings.
As oestrogen declines in the luteal phase, we can become more vulnerable to blood sugar fluctuations, especially if our blood sugar is already not very well balanced people with endometriosis may be prone to blood sugar instability and metabolic issues). Add to the progesterones tendency to increase hunger, and we have a recipe for cravings - especially if we’re also experiencing PMS, PMDD or nutrient deficiencies (all of which can intensify cravings).
Now, satisfying these cravings is not a bad thing - but how we satisfy them can influence our hormones and our periods for better or for worse.
High sugar foods and processed foods can potentially contribute to more PMS, menstrual pain and endo pain, but battling off those sweet and carby cravings is not often realistic (or needed!), so I always endeavour to create better-for-you versions of those sugar fix treats we tend to reach for.
This ice cream does just that with its high protein content. A serving (which is half the recipe) provides roughly 16g protein, depending on how rich in protein your Greek yoghurt is (if you opt for a dairy free or vegan version, it may be lower, but I’ve given you some options in the notes on how to push protein up). When it comes to luteal phase cravings, protein is your bestie because it improves satiety more than carbohydrates or fats, which means it keeps you fuller for longer.
Naturally sweetened, low in sugar and rich in healthy fats and protein to support blood sugar.
As we just covered, high sugar foods and processed foods can potentially contribute to more PMS, menstrual pain and endo pain, so to make this recipe more blood sugar friendly, I have focused on the presence of healthy fats (from the yoghurt and egg yolks), fibre (from the dates) and protein (from the egg yolks and yoghurt), which have all been shown to help stabilise blood sugar levels and slow down the uptake of glucose from our food to our blood stream, preventing blood sugar spikes. The fibre comes from the dates, the protein from the yoghurt and egg yolks, and the fat comes from the yoghurt and egg yolks.
I’ve included yoghurt and egg yolks, not just for the creamy and probiotic benefits, but the fat and protein can help to make this recipe both blood sugar stabilising and satisfying, curbing those luteal phase cravings. Additionally, fermented dairy, like yoghurt, has been associated with lower rates of type 2 diabetes and insulin levels, as well as lower glucose and insulin levels.
And in stark contrast to most ice creams, this recipe is sweetened only with dates, to keep the overall sugar content low and to avoid any added sugar entirely.
Dates have a low to moderate glycemic index, so they shouldn’t cause a dramatic or quick rise in blood sugar.
However, research has shown that individual blood sugar responses vary from person to person, and if you eat a lot of even a low glycemic index food, it may have a greater impact on your blood sugar levels because you’re eating more in one sitting. Some people are more sensitive to dates, which is why I’ve kept the amount of dates to just three in total, which adds sweetness, but keeps the overall sugar levels on the lower end per serve. If you want the recipe sweeter, read the notes for adaptations!
Keeping blood sugar levels stable helps to prevent oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms. In fact, oxidative stress is higher in people with endo, and it’s a key driver of endo growth.
To add to that, constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely.
Additionally, this ice cream can help us out with luteal phase cravings. As we discussed above, when we’re in our luteal phase, we often experience more blood sugar swings because oestrogen, which dominates in our follicular phase, helps us to regulate our blood sugar response, but is lower in the luteal phase. As a result, we tend to get cravings for sweet foods or foods high in starch. The problem is, these foods keep us on a blood sugar rollercoaster, and raise inflammation levels, resulting in more of those inflammatory symptoms and pain that we’re trying to avoid. This ice cream, being low in sugar and rich in fibre, can help us get our fix without the pain triggering spikes.
Finally, blood sugar swings are linked heavily with mood disorders such as depression and anxiety, so if you struggle with low moods in your luteal phase, supporting blood sugar can actually support your mental health!
Rich in probiotics and polyphenols to help improve the gut microbiome and fight ends belly.
Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also an absolute favourite food for our gut microbiome (these types of foods are called prebiotics), which means that can support our good gut bugs to thrive.
Polyphenols can be found in various plant foods, and are in high amounts in dates.
Research is finding a strong correlation between microbiome disturbances and endometriosis development, such as reduced levels and variety of good gut bugs and higher levels of pathogenic (bad, infectious), opportunistic (in high numbers, can cause problems like inflammation) gut bugs, as well as gut bugs linked to elevated oestrogen levels. These microbiome differences have also been associated with higher IL-8 levels, a type of inflammatory cytokine shown to be involved in the development of endometriosis.
Polyphenols are like gut bug boosters - the more we provide to our good gut bugs, the more they grow and outnumber the bad guys. This helps to bring the gut back into harmony, which can improve gut symptoms and intestinal inflammation and whilst we need to do more research, could even help us fight endo.
The yoghurt in this recipe (providing you buy one with live cultures) offers probiotic benefits, even when frozen. Probiotic foods provide us with more beneficial bacteria, to help top up and diversify our own. Given the strong connection between endo and the microbiome, it’s important for us to introduce new and varied bacteria through various probiotic sources, so that we can build up our healthier bacteria, but also outcompete the pathogenic and opportunistic bacteria (such as e.coli and klebsiella).
Rich in hormone and endometriosis supportive vitamins and minerals.
Amongst several other micronutrients, this ice cream is high in calcium, vitamin A, B12, folate, zinc and magnesium to name a few of the major players. So, let’s look at their benefits for hormones and endometriosis/period pain…
Low levels of calcium have been repeatedly associated with increased PMS symptoms and research has shown that treatment with calcium supplements can reduce the syndrome and even period pain because low levels of calcium can cause more contractions. Calcium may also be a supportive option for PMDD. If you’re swapping out dairy here for a dairy free alternative, don’t worry, you’ll still benefit from all the other incredible nutrients.
Vitamin A is an antioxidant, which may have significant benefits for endometriosis pain. A large 2020 study of 897 adolescent girls found an association with low vitamin A levels and period pain, as well as PMS, and higher inflammation levels. A recent 2024 paper showed that those who ate a higher intake of vitamin A rich plant based foods were 40% less likely to experience dysmenorrhea. In terms of endo, various studies have shown an association between low vitamin A intake and endometriosis risk. Researchers believe that low vitamin A levels may be involved in the pathogenesis (development) of endo, as the active form of vitamin A has anti-prolific and anti-oestrogenic properties, that can halt growth of endo tissue. In fact, research has shown that three month’s of a high antioxidant diet, rich in vitamin A, increased vitamin A levels and significantly reduced oxidative stress markers.
Research on the use of B12 for pain suggests that B12 can reduce chronic pain (and menstrual pain) through various methods. Firstly, B12 can inhibit the production of the inflammatory prostaglandins which are responsible for pain and inflammation, and are found to be especially high in people with endometriosis and dysmenorrhea (which is the medical term for period pain). Additionally, B12 plays a role in supporting nerve health and pain signally pathways, which can influence pain perception. If nerves or pain signalling pathways are comprised, this could increase pain levels.
The B12 mainly comes from the dairy in this recipe, but again, just like calcium, you’ll still reap the benefits of all the other nutrients, like vitamin E and magnesium.
Folate is crucial to ovarian function and ovulation, and low folate levels can cause irritability, mood swings and fatigue, and fertility problems.
Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.
Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half! In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.
Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)
Want this sweeter?
I have made an ice cream base of dates and yoghurt numerous times now, and I always find two medjool dates is enough for sweetness, and four creates a caramel flavour. I am used to not eating a lot of added sugar, so my taste buds have adjusted to this, but I appreciate two-three dates may not be enough for everyone!
If that’s you, you could of course try to get used to the sweetness level, as over time, it does adapt, but if not, you could use four medjool dates. Just be aware that the flavour will be more like a vanilla caramel ice cream, versus a more classic vanilla flavour.
Making this dairy free
Research shows that about half of people with endo may experience improvements in pain and symptoms with the removal of dairy.
If this is you, look for a good quality Greek yoghurt alternative that has live cultures in it and minimal ingredients, as many dairy free alternatives are ultra processed or do not have beneficial bacteria in them, which doesn’t benefit gut health!
Good brands in the UK are Nush (Nush do a high protein version) and Coyo. You could also look for lactose free options, which may be better tolerated.
Keep in mind if you opt for a coconut based, the protein levels will be lower. Additionally, the nut based yoghurts may be higher in FODMAPS (see above for considerations).
Finally, you may find that you do better on A2 (sheep, goat, buffalo) sources of dairy over A1 (cow), which you can learn about here. If that’s the case, try sheep or goat yoghurt for this recipe, these are normally lower in fat, so it may not be as thick/creamy.
Alternatively, if you don’t mind skipping the probiotics, you could use full fat coconut milk (canned coconut milk), but I haven’t tried this.
Want to make this low FODMAP?
Roughly one medjool date (20g) is low FODMAP, so you could reduce the number of dates in the ice cream to 2 (in my opinion, this is sweet enough).
The yoghurt is tricky. Lactose is high FODMAP, so as a result, Greek yoghurt is only low FODMAP at serves of 23g. You may do better with lactose free yogurt (170g is low FODMAP). coconut yoghurt (149g) or even coconut milk (full fat, from the can), which is low FODMAP at 60g per serve, though you won’t of course get the probiotic or protein benefits. Nut yoghurts tend to be harder to estimate, so depending on the one you choose, try to do some research and also, just test your tolerance to it.
Further resources
If you’re struggling with your endo nutrition or gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on endometriosis and SIBO.
‘cornish’ vanilla ice cream
Ingredients:
300g full fat Greek yoghurt (ideally organic, see above for dairy free options)
3 egg yolks
2-3 medjool dates (to taste)
1-2 tsps vanilla extract (to taste, personally I prefer two as three begins to take on a more caramel taste)
Optional: pinch of vanilla powder or one vanilla bean
makes: 2-3 serves
prep time: 15 mins
chill time: 1-5 hours
extra blending time: 15 mins
Method:
Remove the stones from the date and soak in hot water for 10 minutes.
Meanwhile, separate your egg yolks from the egg whites.
Once the dates are soft, add to a blender, the yoghurt, dates, egg yolk, extract and if using, the seeds of 1/2 vanilla bean (or more if desired) or a pinch of vanilla powder. The vanilla seeds will add a richer vanilla flavour, which I like, but it’s not essential. Blend until smooth, you may have some tiny flecks of date skin remaining, don’t worry - you won’t notice it!
If you have an ice cream machine, pour the mix into your ice cream machine and follow the instructions. An ice cream machine will yield a smoother ice cream as it helps prevent ice crystals from forming, but if you don’t have an ice cream machine, pour the mix into ice cube moulds and freeze for at least four/five hours or overnight. You can use the ice cream once it’s solid, but still leaves a finger print when pressed.
If using ice cubes, remove from the freezer and allow to soften for at least 15 minutes if set overnight, if you’ve only frozen for five hours or so, you may be able to blend immediately. Pop the cubes into a food processor (or blender) and pulse until the mix turns to crumbs ‘crumbs’ and start blending until creamy. This can take some time, but if they really don’t seem to be breaking down, leave to soften for another 5-10 minutes and/or break down into smaller chunks with a spoon/fork/knife. You can add a dash of milk (whatever type you tolerate, but avoid oat as it can spike blood sugar) to help get the ice cream moving.
Yoghurt (without the presence of added nuts) can form ice crystals, so you may find that the texture is creamy, but a little icy with the ice cube freezing method. We found that this really dissolves away as the ice cream melts, and is especially not noticeable when paired with a delicious autumnal hot desert, like apple crumble! The re-blending process (once the ice cream is set) also really helps break down those crystals. If you want to eat vanilla ice cream just on its own, and the ice particles both you, next time, add 50g-100g soaked cashew nuts if tolerated (just soak them with the dates).