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This Super Bowl Sunday, surprise your family with these creamy fruit dips based on coconut milk. This recipe is courtesy of "Rachel":


When I think of Super Bowl parties, I think of dips - veggies and dip, potato chips and dip, corn chips with salsa and guacamole, pita and hummus. I’ve found varieties or substitutes of all of these that are safe on our Top-8 free diet. The one thing that was missing was fruit and dip. I have not run across a Top-8 free fruit dip recipe yet, most that I see are yogurt or sour cream based (dairy or soy). That is out for us. I decided to use coconut milk as the base since that is commonly used as a means of getting good fats and calories in our food-allergic kids. Then I decided to come up with a number of ways to make it so that you can customize for your family’s tastes and allergies. My family had a great time taste-testing all the varieties!



(yields about two cups of dip)
One  14 oz can  regular coconut milk
1/2  cup  sugar
One  tsp  vanilla extract
One  Tbsp  corn or tapioca starch
Three different flavorings - selected from options below



In a medium saucepan, whisk together the coconut milk, sugar, vanilla extract, and starch. Once it is well blended, heat on medium heat to boiling. Boil for 5 minutes, stirring frequently. Remove from heat and pour equally into 3 small bowls. Use the following directions to create 3 varieties of dip based on your family’s taste and safe foods.

Flavor Options:

COCONUT – Don’t add anything and you will get a mild coconut flavor or add 1 tsp coconut extract for a stronger coconut flavor.

VANILLA – Stir in 1 tsp vanilla extract.

LEMON – Stir in 1 tsp lemon extract.

ORANGE – Stir in 1 tsp orange extract.

PEPPERMINT – Stir in 1/2 - 1 tsp peppermint extract depending on how strong a taste you would like (you can put 1/2 tsp in and then taste to see if you would like more).

CHOCOLATE – Mix 1 Tbsp unsweetened cocoa with 1 Tbsp hot water until smooth and stir into the base.

MINT-CHOCOLATE – Mix 1 Tbsp unsweetened cocoa with 1 Tbsp hot water until smooth. Stir the chocolate and 1/2 - 1 tsp peppermint extract into the base depending on how strong a peppermint taste you would like (you can put in 1/2 tsp and then taste to see if you would like more).

STRAWBERRY – Stir in 2 Tbsp pureed strawberries (about 5-6 medium).

RASPBERRY – Stir in 2 Tbsp pureed raspberries (about 2 small handfuls).

BLACKBERRY – Stir in 2 Tbsp pureed blackberries (about 2 small handfuls).

PEACH – Stir in 2 Tbsp pureed peach (about 1 small peeled peach).

MANGO – stir in 2 Tbsp pureed mango (about 1/3 - 1/2 peeled mango).

Let bowls of dip cool to room temperature (about 30-60 minutes). Refrigerate until well chilled (about 1-2 hours, but can stay in much longer). Do not cover until they are thoroughly chilled. Stir before serving.

Serve with cut up fruit such as apples, strawberries, pineapple, banana, grapes, mango, peaches, apricots, blackberries, raspberries, Clementine or orange segments, cantaloupe, honeydew, and watermelon. Marshmallows also work well.



Corn and tapioca starch worked interchangeably in this recipe.

Any of the pureed fruits can be made from fresh or frozen fruit. If you use frozen fruit, be sure it is just the fruit, with no sugar or juice added. You will need to thaw and drain it well before pureeing. If it is too watery, the dip will be thin. It will still taste yummy, but will be more prone to dripping.

Use dairy, soy, egg, corn, wheat and/or gluten free ingredients as needed.



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  • Super Bowls of Fruit Dip: Free of milk, soy, eggs and more

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Take note: Although coconut is considered a "tree nut" by the Food and Drug Administration, studies have shown that coconut is not related to "tree nut allergy". Although it is possible to be allergic to coconut, most patients with tree nut allergy will not need to avoid coconut.  Please consult with your allergist for recommendations based on your needs.

Kids With Food Allergies
Kids With Food Allergies
A Division of the Asthma and Allergy Foundation of America
1235 South Clark Street Suite 305, Arlington, VA 22202
Phone: 1-800-7-ASTHMA (1.800.727.8462)
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