Probiotic and Prebiotic, Blood Sugar Friendly Peanut Butter Caramel Ice Cream with Peanut Butter Cups and Peanut Butter Caramel Swirl
Okay so it’s a good thing Chris doesn’t treat women the way he treats ice cream, because move over Chocolate Fudge - apparently, this is his new favourite!
This recipe sort of evolved into some kind of peanut butter monster. It started out as this simple idea (which I’ve kept, btw - there’s two versions) and then I it started getting more and more elaborate and decadent. It’s the kind of ice cream you want to eat with popcorn and a good movie on a Saturday night. But the decadence does require a bit of dedication, so I’ve given you two options - the simpler version, which is actually my favourite, and the more elaborate version, which is Chris’s favourite.
If you’re a fan of Ben and Jerry’s Peanut Butter Cup - you’re going to love this, and you’re going to love that it kicks the sugar to the curb and looks after your microbiome and hormones too.
This Peanut Butter Caramel Ice Cream is…
High in vitamin E which can help reduce inflammation and period pain, and support healthy progesterone levels.
Peanuts are a significant source of vitamin E, vitamin E can help us manage endo and the associated pain that comes with it.
A recent meta-analysis of over 589 participants, concluded that vit E supplementation can reduce period pain, pain with sex, daily pelvic pain and even improve quality of life with endometriosis patients. And a systematic review and meta-analysis of eight studies and over 1000 people concluded that vitamin E significantly reduced period pain and could be used as a treatment for dysmennorhea.
But it’s not just supplements that help - food helps too!
One study found people with endo had a 40% reduced intake of vitamin E, but levels increased after following a high antioxidant diet, and oxidation levels reduced by 20% - this study actually used sunflower seeds as their main vitamin E provider.
Vitamin E can also help raise progesterone levels, and whilst we’re not using as high a dose as used in the studies, ensuring you’re getting enough vit E can support a healthy corpus luteum and progesterone production.
High 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.
Blood sugar balancing to keep inflammation, pain and PMS at bay.
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, fibre and protein, 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, peanut butter, peanuts, and dark chocolate; the protein from the yoghurt and the peanut butter, and the fat comes from the yoghurt, peanut butter and chocolate.
Nuts have also been shown to have a positive effect on blood sugar, showing improvement in blood sugar responses when paired with high glycemic/high sugar foods. Adding 2 tbsp (32g) of peanut butter to high starchy, sugary and high carb foods has been shown to lessen the blood sugar spike that these foods would typically cause, and we’ve got plenty of peanut butter in the recipe!
I’ve also included yoghurt, not just for it’s creamy and probiotic benefits, but the additional 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.
Finally, 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. This recipe uses more dates than I typically use in a a recipe, and I’ve added some notes on that below, to take into account the variation in blood sugar responses.
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 prebiotics, 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 cacao, dates and peanuts. In fact, cacao is amongst the top 100 highest polyphenol containing foods.
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, B12, 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.
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.
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!)
Blood sugar and serving size
As you can see, I am using more dates in this recipe than I normally would, to create the caramel flavour in the ice cream and the caramel sauce. For some, this many dates may be blood sugar spiking, despite dates generally being low to moderate glycemic index. This is because if you eat a larger quantity of a food, even when it’s lower GI, you’re increasing the carbohydrate in that serving, so this can impact how it affects blood sugar (known as glycemic load, which you can learn about here). For that reason, to be mindful of our individual blood sugar responses, I recommend this recipes serves four, as it minimises the dates per serving.
However, as you can see from the above, the presence of yoghurt, peanut butter and fibre found in the dates, all play a big role in reducing the glucose uptake and so you may well do fine with a larger serving. It really comes down to individual tolerance.
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. Yyou 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, but almond butter should make up for that.
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?
Peanut butter is low FODMAP at 50g servings, so a 1/4 of this recipe would keep you well within the low FODMAP ranges for PB.
High percentage dark chocolate is low FODMAP at 20g per serve, so again, at 1/4 of this recipe, you’ll be within range.
However, only one medjool date is low FODMAP, so you could reduce the number of dates in the ice cream (2 would still provide enough sweetness, it would just be less caramel like), and halve the amount of caramel you make, which would take the total dates down to 4 for the whole recipe. This would allow you to have a 1/4 of the recipe.
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.
peanut butter caramel ice cream
Ingredients:
Ice Cream Base
200g Greek yoghurt (see alternatives above)
100g pure peanut butter
4 medjool dates
Tsp vanilla extract
Pinch of salt (if your PB is unsalted)
Caramel sauce
4 medjool dates
45g peanut butter
50-100ml date water (see method)
1tsp vanilla extract
Salt, to taste.
PB cups
40g dark chocolate (85% or higher)
2 tsps coconut oil
Pure peanut butter (about 1/2 tsp per cup)
Easier version add ins
2 medjool dates
20g-40g peanuts (based on preference)
50g dark chocolate (low sugar, 85% or higher)
serves: 4
prep time: 30-40 minutes
chill time: 1-5 hours
mix in time: 5 mins
Method:
Soak the dates for the ice cream and the caramel sauce (if making) in hot water, for 10 minutes.
Whilst the dates soak, if making the chocolate PB cups, gently melt the chocolate with the coconut oil, over a double boiler.
Using an ice cube tray, drizzle a tsp of the chocolate into one cube, and then spoon in about 1/2 tsp of peanut butter, then top with another tsp melted chocolate. Repeat until you have used up the chocolate (I made 8 cups). Pop into the freezer until firm.
Remove the dates for the ice cream (do not discard the water) and blend with the yoghurt, peanut butter, vanilla and salt 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. If you don’t have an ice cream machine, pour the mix into ice cube moulds (you’ll need at least two trays) 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.
Meanwhile, make the caramel sauce if using. Blend the remaining soaked dates with 50ml of the date water, peanut butter, salt and vanilla. If you’d like it runnier or smoother, add another 25-50ml of the water and blend again. Refrigerate.
Once the ice cream is ready and the cups are set, remove the cups from the freezer and roughly chop with a sharp knife. Put back in the freezer until ready to use.
If you’re making the easier version, roughly chop the dates into small chunks and finely chop the chocolate. If desired, you can also roughly chop the peanuts, unless you’d prefer them whole.
If using a machine, add the PB cups or the dates/chocolate/peanuts according to the instructions (some machines tell you to add in the last 5 minutes, others recommend adding once the ice cream is ready). Once incorporated, turn off the machine and gently swirl through the caramel.
If using ice cubes, remove from the freezer and allow to soften for at least 10 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.
When creamy, stir through the PB cups or add ins, and then gently swirl through the caramel sauce.
You can then decant into a container to firm up both the caramel and the ice cream for an hour or so, or serve as is.