Happy 4th of July. Buccos just walked off against the Braves.

4th of July Cashew Cheesecake with Nut Crust, SCD/GAPS/PALEO

Summary:  This is a great 4th of July dessert, and it is just in time for the holiday!  But honestly, we always have this Cashew Cheesecake with Nut Crust in our freezer for snacking! Some add peanut butter into the filling, or blueberries swirled atop the cheesecakes, and others top with coconut milk whip cream. I suppose that is what makes this recipe so fun… you can dress it up but you certainly don’t need to! It is equally delicious as is!  Credit for this recipe goes to Minimalist Baker, although  I’ve modified it to include proper nut preparation as well as to proportionately increase the filling ingredients to reflect 15 full sized muffing tins instead of one dozen, since I always get 15 nut crusts!

Practically timing preparation of properly prepared nuts:

Since I am all about ease of digestibility and maximizing nutrient absorption, and for those that tolerate nuts, any recipe I provide will use properly prepared nuts for easiest and optimal nutrient absorption and digestion. I prep walnuts and pecans in bulk, then freeze them so they are always available if needing such fora recipe or just to snack on. Regarding the prep work for cashews… I just time it so they begin soaking 4 hours ahead of the time I plan on needing them. The How’s and Why’s of properly prepared nuts are detailed below the recipe.

The concept of using properly prepared cashews as a dairy substitute… totally intriguing, yes? Does it really work? Absolutely!!!  Give this recipe a try and you’ll be sold on using cashews, at least as a dairy substitute for cheesecake type recipes. 

Hope you enjoy this Cashew Cheesecake with Nut Crust dessert as much as us!  Happy 4th of July!

4th of July Soaked Cashew Cheesecake with Nut Crust, SCD/GAPS/PALEO

Prep Time: 30 minutes

Total Time: 30 minutes

Yield: 15 full muffin sized cheesecakes

4th of July Soaked Cashew Cheesecake with Nut Crust, SCD/GAPS/PALEO

This is a "great 4th of July dessert." But honestly, we always have this in our freezer for snacking! Some add peanut butter into the filling, or blueberries swirled atop, topping with coconut milk whip cream. I suppose that is what makes this recipe so fun... you can dress it up, but it is totally great plain as shown here! Credit for this recipe goes to Minimalist Baker, although I've adjusted ingredient proportions to reflect 15 full sized muffing tins instead of one dozen, since I always get 15 nut crusts!

Ingredients

    Filling:
  • 2 cups raw cashews, soaked in water 4-6 hours then drained (NOTE: don't soak longer or they get slimy.)
  • 1-1/3 large lemons, juiced (5 Tbsp)
  • 1/4 cup + 3 Tbsp coconut oil, softened
  • 3/4 cup + 1 Tbsp full fat coconut milk (Whip stick 2 Tbsp of coconut butter (also called coconut cream) with 3/4 cup warm water; let rest a few minutes to thicken.)
  • 1/2 cup + 3 Tbsp honey (for SCD/GAPS) or maple syrup

Instructions

  1. Add dates to a food processor; pulse until dates form a ball. Remove and set aside.
  2. Add nuts to food processor; pulse to form a meal.
  3. Add dates back in and pulse until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a few more dates and then pulse. If too wet, add a bit more nut meal.
  4. Add a pinch of salt.
  5. To form crust in muffin tins: cut 15 strips of unbleached parchment paper about 5"x 2". Press into muffin tin and crease the paper somewhat to conform to the mold. Some paper should extend above the tin so that you can pop out the frozen cheesecakes.
  6. Scoop a heaping Tbsp of crust into 15 tins, dividing the crust among the tins.
  7. Place a parchment square atop the crust and press the nut mixture flat using your fingers or the bottom of a small glass works great. You can roll some dough slightly up the sides of the tin, and you can reuse this parchment to flatten all tins.
  8. Set the tins in the freezer to firm up.
  9. Clean the food processor bowl and blade.
  10. Add the filling ingredients into the food processor and blend until very smooth; the consistency is like that of pudding.
  11. Taste and adjust the ingredients to preferences: tarter add more lemon juice, sweeter add more honey, thinner add more coconut milk.
  12. Divide filling evenly among the muffin tins. Tap the tins a few times to release any air bubbles; place in the freezer until hardened, about 4 to 6 hours.
  13. Once set, remove the cheesecakes by tugging on the parchment paper tabs. They should pop right out. Peel off the parchment paper.
  14. Serve immediately or let rest a few minutes to soften.

Notes

I always make coconut milk by whip sticking 2 Tbsp coconut butter (also called coconut cream) in 3/4 cup of warm water. Allow such to rest a few minutes to thicken. This way, one can avoid the added ingredients of canned coconut milk (gums and such) which are not SCD/GAPS/PALEO legal.

http://biomeonboardawareness.com/4th-of-july-cashew-cheesecake-with-nut-crust-scdgapspaleo/

Some How-To images are:

Properly Prepared Nuts are a MUST for ease of digestibility, nutrient absorption, and taste

The directions for how to properly prepare nuts (soak and dehydrate) can be found in the post, IT’S EASY TO SOAK AND DEHYDRATE NUTS.  

Soaking and dehydrating nuts is EASY and it makes them more digestible since anti-nutrients are neutralized and enzyme inhibitors are eliminated.  If you are like many of my clients, you have no clue what the significance is of what I just said.  So another way of saying this is, unless you soak nuts, you will block mineral uptake, and this totally defeats the purpose of trying to eat nuts for nutrient density.  Much more details can be found in the post, IT’S EASY TO SOAK AND DEHYDRATE NUTS.  

A surprising plus of proper nut preparation is that the process takes out the bitterness in taste making nuts taste incredibly sweet and delicious, which is what they are supposed to taste like.  I’d soak and dehydrate nuts solely for this culinary taste improvement truth be told.

The soak/dehydrate process is simple:

Soak and Dehydrate Nuts
Slide source: biomeonboardawareness.com

 

Note:  Cashews are a high FODMAP food

according to this Monash University “Low and high FODMAP” list. What that means is that even properly prepared cashews may cause IBS symptoms in those sensitive to this FODMAP.   FODMAPs are those pesky indigestible food substrates that our microbiome noshes on producing metabolites and emitting gas.  FODMAPS however aren’t bad; in fact, many are rich in prebiotics and actually promote good gut bacteria.  That is one reason why the   is NOT for life and why so many are trying to increase consumption of FODMAPs understanding their critical role as they are fuel for our microbiome blooming beneficial bacteria.  

Another consideration is that all FODMAPS consumed are cumulative.  If this dessert is combined with a meal having other high FODMAPS, the cumulative FODMAP load  may be just enough to cause IBS type symptoms.   Non-coeliac gluten sensitivity: piecing the puzzle together, 2015 explains:  Lowering the dietary intake of FODMAPs continues to be the first line therapy for patients experiencing GI symptoms. 

Practically, you can try to consume the dessert in smaller quantities to reduce the FODMAP load amounts, or consume the dessert with a meal having low FODMAP foods.  If you are new to FODMAPS, read the post, Learn from the Athletes Why Reduce, Eliminate Gluten.  Also, the book by the creators of the FODMAP diet is: The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders, by Sue Shepherd and Dr. Peter Gibson.

Last updated: February 18, 2017 at 9:01 am to add the section noting that cashews are a high FODMAP food.

Tastefully yours in health,

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