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Allergy Today: Berry Bliss Ambrosia Recipe

Gluten Free, Dairy Free, Egg Free, Nut Free, Seafood Free, Soy Free

This dessert is so pretty, so easy to make, and completely drool-worthy. All you need is a couple of pantry staples and it takes only 10 minutes to prepare.

It has a creamy yoghurt base, pops of berries (yes, you can use frozen berries), and chewy bites of marshmallows. For the BEST flavour, I recommend leaving this dessert to sit in the fridge for 1 to 2 hours so all the flavours can mingle.
Berry Bliss Ambrosia-35

Allergy notes: If you tolerate dairy, you can use regular whipped cream in this recipe, and there are allergy-friendly marshmallow brands available like:

  • Dandies are vegan and free from everything except soy.
  • Countdown Sweets Marshmallows are free from everything except traces of milk.
  • There are plenty of gluten free/wheat free marshmallow brands available.

Otherwise, try swapping out the marshmallows and replacing them with your favourite crushed cookies instead (mix these through just before serving so they don’t go soft).

Prep time: 10 minutes

Serves: 4

1 cup coconut cream, whipped
1/2 cup coconut yoghurt
1 cup marshmallows (GF & allergy-friendly as needed)
1/2 cup blueberries (fresh or frozen)
1/2 cup raspberries, frozen
1 tablespoon pure maple syrup
1/2 teaspoon vanilla essence


  1. Whip the coconut cream – we recommend following this method.
  2. Chop the marshmallows into quarters.
  3. In a large bowl, mix together the whipped cream, yoghurt, maple syrup and vanilla essence. Taste and add more sweetener as needed.
  4. Then, fold through the frozen berries and marshmallows. Allow to chill for 1 to 2 hours before serving (this will give the dessert a better flavour).

Alana Scott is an experienced allergy-friendly and low-FODMAP cook and author of The Gut Friendly Cookbook (available from Allergy New Zealand).
Her own experience with food allergy and intolerance means she understands how difficult it can be to create delicious and nutritious allergy-friendly food. Find more ideas at

Allergy Today, 30 October 2020