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Baked Goods
Apple Oat Muffins(Makes 12 medium muffins)
1-1/2 cups whole wheat pastry flour
1-1/2 cups unbleached all-purpose flour
1-1/4 cups quick oats or oat bran
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg
1/2 teaspoon salt (optional)
2-1/2 teaspoons baking soda
2 large apples, finely chopped
1 12-ounce can apple juice concentrate
1/2 cup raisins
Preheat oven to 325°F.
In a large bowl, mix the flours, oats, spices, salt, and baking soda. Add the chopped apple along with the apple juice concentrate and raisins. Stir just enough to mix. Spoon batter into nonstick or lightly oil-sprayed muffin tins and bake for 25 minutes, or until tops bounce back when pressed lightly.
Recipe from Food for Life, by Neal Barnard, M.D.
Banana Cake
(Serves 8)
2 cups unbleached all-purpose or whole wheat pastry flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup raw sugar or other sweetener
1/3 cup oil
4 ripe bananas
1/4 cup water
1 teaspoon vanilla extract
1 cup chopped walnuts
Preheat oven to 350° F.
Mix flour, baking soda, and salt in a bowl.
In a large bowl, beat sugar and oil together, then add the bananas and mash them. Stir in the water and vanilla, and mix thoroughly. Add the flour mixture along with the chopped walnuts, and stir to mix.
Spread in a non-stick or lightly oil-sprayed 9-inch square baking pan. Bake for 45 to 50 minutes, or until a toothpick inserted into the center comes out clean.
Recipe from Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Barley Scones
(Makes 12 scones)
These tender scones are delicious plain, or topped with fresh fruit. They are made with barley flour, which is sold in natural food stores and some supermarkets.
¼ cup fortified vanilla soymilk or rice milk
2 tablespoons maple syrup
1 tablespoon canola oil
2 teaspoons vinegar
1 cup plus 3 tablespoons barley flour
¼ teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt
3 tablespoons raisins
additional barley flour for dusting
Preheat oven to 350°F.
Mix milk, maple syrup, oil, and vinegar. Set aside.
Combine flour, baking soda, salt, and raisins in a food processor. Blend until well mixed and raisins are chopped.
Add liquid ingredients and process until a ball of dough forms.
Transfer to a flat surface that has been dusted with barley flour. Flatten into a circle approximately 6 inches in diameter and ¾-inch thick. Use a sharp knife to score dough into 12 wedges (do not separate), then transfer to a baking sheet.
Bake for 30 minutes, until lightly browned.
Per scone: 117 calories; 3 g protein; 24 g carbohydrate; 1.5 g fat; 4 g fiber; 74 mg sodium; calories from protein: 9%; calories from carbohydrates: 80%; calories from fats: 11%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Bruschetta
(Makes 1-1/2 cups)
1 cup diced tomatoes, hearts discarded
1/4 cup diced red onion
2 cloves garlic, minced
1/4 cup minced fresh parsley
1/4 cup fresh basil, minced
salt and pepper to taste
Combine tomatoes and next four ingredients in glass or ceramic pan. Add salt and pepper to taste. Refrigerate until ready to serve.
To serve, spoon onto thin slices of toasted baguette.
Recipe from Piero’s Crown Casino, Melbourne, Australia, printed in The Best in the World, edited by Neal Barnard, M.D.
Cornbread
(Serves 8)
This cornbread, made without eggs, is delicious, and slightly more moist than traditional cornbread.
1-1/2 cups soymilk
1-1/2 tablespoons vinegar
1 cup cornmeal
1 cup unbleached all-purpose or whole wheat pastry flour
2 tablespoons raw sugar or other sweetener
3/4 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
2 tablespoons oil
Preheat oven to 425F.
Combine soymilk and vinegar and let stand. Mix dry ingredients in a large bowl. Add the soymilk mixture and the oil, and stir until just blended. Spread the batter into a nonstick or lightly oil-sprayed 9-inch square baking dish, and bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Serve hot.
Recipe from Food for Life, by Neal Barnard, M.D.
Fig Spice Cake
This is a moist, flavorful cake to enjoy without guilt.
Remove stems from figs, cut up, and soak for 1 hour:
1 cup cut-up figs
1 cup hot water
Measure into bowl:
1/4 cup sunflower oil
1/3 cup molasses
1/3 cup brown sugar, packed
1/3 cup water from soaking figs
Preheat oven to 350°F and spray a 9" x 9" pan.
Add to the wet ingredients:
1 cup whole wheat flour
1 cup unbleached flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ground allspice
Stir, adding the figs. Pour into the pan and bake 45-50 minutes, until cake begins to pull away from the sides of the pan.
Cool. Cut into nine squares. Dust with at sprinkle of confectioners sugar if desired.
Recipe from Holiday Diet Cookbook by Dorothy R. Bates.
Garlic Bread
Makes about 20 slices
Roasted garlic makes a delicious, fat-free garlic bread. Choose heads with nice big cloves for easy peeling.
2 roasted garlic heads
1–2 teaspoons mixed Italian herbs
½ teaspoon salt
1 baguette or loaf of French bread, sliced
Preheat oven to 350°F.
Peel roasted cloves or squeeze flesh from skin and place in a bowl. Mash with a fork, then mix in Italian herbs and salt.
Spread on sliced bread. Wrap tightly in foil and bake for 20 minutes.
Recipe from Healthy Eating for Life for Women by Kristine Kieswer.
Gingerbread
(Makes one 9- x 9-inch cake)
You can use a spreadable fruit, thinned with a bit of water, as a topping.
1/2 cup raisins
1/2 cup pitted dates, chopped
3/4 cup sugar
1/2 teaspoon salt
2 teaspoons cinnamon
1 teaspoon ginger
3/4 teaspoon nutmeg
1/4 teaspoon cloves
1-3/4 cups water
2 cups whole-wheat pastry flour
1 teaspoon baking soda
1 teaspoon sodium-free baking powder
Combine the raisins, dates, sugar, salt, spices, and water in a large saucepan, and bring to a boil. Boil for 2 minutes, then remove from heat and cool completely (this is important).
Once cool, preheat oven to 350°F. Stir the flour, baking soda, and baking powder together. Add to the cooled fruit mixture and stir to mix. Spread into a 9- x 9-inch pan that has been lightly coated with a nonstick spray and bake for 30 minutes, or until a toothpick inserted into the center comes out clean.
Recipe from Foods That Fight Pain by Neal D. Barnard, M.D.
Pumpkin Raisin Cookies
Makes 24 3-inch cookies
These cookies are plump and moist.
2 cups whole wheat pastry flour
1/2 cup sugar or other sweetener
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup pumpkin
1/2 cup fortified soymilk or rice milk
1/2 cup raisins
1/2 cup chopped pecans or walnuts (optional)
Preheat oven to 350°F.
Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg together in a large bowl.
Add pumpkin, milk, raisins, and nuts. Mix completely.
Drop by tablespoonfuls onto an oil-sprayed baking sheet. Bake 15 minutes, until bottoms are lightly browned. Remove from oven and let stand 2 minutes.
Carefully remove from baking sheet with a spatula and place on a rack to cool.
Per cookie (with nuts): 79 calories; 2 g protein; 15 g carbohydrate; 2 g fat; 2 g fiber; 73 mg sodium; calories from protein: 9%; calories from carbohydrates: 72%; calories from fats: 19%
Per cookie (without nuts): 63 calories; 2 g protein; 15 g carbohydrate; 0.2 g fat; 2 g fiber; 72 mg sodium; calories from protein: 10%; calories from carbohydrates: 88%; calories from fats: 2%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Pumpkin Spice Muffins
Makes 10 to 12 muffins
These fat-free muffins are moist and delicious.
2 cups whole wheat or whole wheat pastry flour
½ cup sugar
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 15-ounce can solid-pack pumpkin
½ cup raisins
Preheat oven to 375°F.
Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl.
Add pumpkin, ½ cup of water, and raisins. Stir until just mixed.
Spoon batter into oil-sprayed muffin cups, filling to just below tops.
Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand 5 minutes. Remove muffins from pan and cool on a rack. Store cooled muffins in an airtight container.
Per muffin: 131 calories; 3 g protein; 31 g carbohydrate; 0.5 g fat; 4 g fiber; 236 mg sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Quick Coffee Cake
(Serves 6)
1 cup unsifted all-purpose flour
1 cup unsifted whole wheat flour
3/4 cup old-fashioned rolled oats
1/3 cup firmly packed light brown sugar
1 tablespoon baking powder
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
pinch of salt
1/2 cup margarine
1 cup unsweetened apple juice
Preheat the oven to 350°F. Grease and flour a 9-inch square baking pan.
In a large bowl, Combine the flours, 1/2 cup of the oats, sugar, baking powder, cinnamon, nutmeg, ginger, and salt. Remove 1/2 cup of the mixture to a cup or small bowl, and add the remaining 1/4 cup oats. Cut in 2 tablespoons of the margarine; set the mixture aside.
Cut the remaining margarine into the flour mixture in the large bowl. Stir in the apple juice until well combined. Pour the batter into the prepared pan. Top with the reserved oat mixture.
Bake the cake about 40 minutes, or until a knife inserted in center come out clean. Let it cool to room temperature.
Recipe from The Vegetarian Way, by Virginia Messina, M.P.H., R.D., and Mark Messina, Ph.D.
Yam Spice Muffins
(Makes 10-12 muffins)
2 cups whole wheat or whole wheat pastry flour
1/2 cup sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1-1/2 cups cooked, mashed yams
1/2 cup water
1/2 cup raisins
Preheat the oven to 375°F.
In a large bowl mix whole wheat flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg. Add yams, the water, and raisins; stir until just mixed.
Lightly coat a muffin pan with vegetable-oil spray. Fill cups to the top. Bake for 25 to 30 minutes, or until the top of a muffin bounces back when pressed lightly. Let stand for 1 to 2 minutes before removing from the pan. When cool, store in an airtight container.
From Foods That Fight Pain by Neal D. Barnard, M.D.; recipes by Jennifer Raymond
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