Desserts
Apple Crisp(Serves 10)
4 large tart apples
3/4 cup sugar or other sweetener
1/2 cup flour
1 teaspoon cinnamon
1-1/2 cups rolled oats
1/3 cup Spectrum Naturals Spread or soy margarine
Preheat the oven to 350°F.
Peel the apples, if desired, then core and slice them thinly. Toss with 1/2-cup sugar, 1 tablespoon flour, and cinnamon. Spread evenly in a 9- x 13-inch baking dish.
Mix the rolled oats with the remaining flour and sugar. Add the Spectrum Naturals Spread (or soy margarine) and work the mixture until it is uniformly crumbly. Sprinkle evenly over the fruit.
Bake for 45 minutes, until lightly browned. Let stand 10 minutes before serving.
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Banana Dream Pie
(Serves 8)
1 vegan pie crust
1/2 cup sugar or other sweetener
5 tablespoons cornstarch
2 cups rice or soymilk
1/2 teaspoon salt
1 teaspoon vanilla extract
1/2 pound firm tofu
2 ripe bananas
2 tablespoons coarsely chopped almonds
Prepare the crust according to directions. Cool.
Mix the sugar and cornstarch in a saucepan, then stir in the milk and salt. Cook over medium heat, stirring constantly, until very thick. Remove from the heat and stir in the vanilla. Drain the tofu and blend it in a food processor until it is totally smooth, then add the pudding and blend until smooth.
Slice the bananas into thin rounds over the cooled crust. Spread the tofu mixture on top.
Toast the chopped almonds in a 375°F oven until lightly browned, about 10 minutes, then sprinkle evenly over the pie. Refrigerate until completely chilled, at least 2 hours.
Recipe from Eat Right, Live Longer, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Banana Pudding
(Serves 4; makes 3 cups)
10 ounces soft tofu
6 ounces firm tofu
2 small very ripe bananas
1/2 cup granulated sugar
1/4 cup soymilk (calcium fortified)
2 teaspoons vanilla
In a blender or food processor, blend all ingredients until creamy and smooth. Pour into small dessert cups and refrigerate for 2 hours. Serve cold.
Recipe from CalciYum!, by David and Rachelle Bronfman.
Brown Rice Pudding
Makes about 3 cups
This stovetop pudding also makes a great breakfast food.
1½ cups fortified vanilla soymilk
1 tablespoon cornstarch
2 cups cooked brown rice
¼ cup maple syrup
1/3 cup raisins
¼ teaspoon cinnamon
1 teaspoon vanilla
Whisk milk and cornstarch together in a medium saucepan. Add cooked rice, maple syrup, raisins, and cinnamon.
Simmer over medium heat 3 minutes, stirring constantly. Remove from heat and stir in vanilla. Serve warm or cold.
Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D
Brownies
Makes 28 brownies
These brownies are tender and delicious with no added fat and no cholesterol. For a real treat, top them with raspberry jam or preserves.
1 cup whole-wheat pastry flour
1 cup sugar
1/3 cup cocoa powder
1/4 cup Roma, Caffix, or Pero (optional)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 12.3-ounce package Mori-Nu lite silken tofu (firm or extra firm)
1/2 cup fortified soymilk or rice milk
1-1/2 teaspoons cider vinegar
1-1/2 teaspoons vanilla
raspberry jam or preserves for serving (optional)
Preheat oven to 350oF.
Stir together the flour, sugar, cocoa, Roma (if using), baking soda, and salt in a large mixing bowl.
Purée the tofu in a food processor or blender until completely smooth, then blend in the non-dairy milk, vinegar, and vanilla.
Add the tofu mixture to the dry ingredients and stir just enough to mix. Spread into a nonstick or oil-sprayed 9- x 13-inch baking dish and bake until the top springs back when pressed lightly in the center, about 25 minutes. Remove from the oven and allow to cool in the pan for 10 minutes.
48 calories; 1 g protein; 11 g carbohydrate; 0.3 g fat; 1 g fiber; 65 mg sodium; calories from protein: 9%; calories from carbohydrates: 85%; calories from fats: 6%
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D
Butterscotch Pudding
Makes about 3 cups
This Butterscotch Pudding gets its color from cooked yam and its flavor from Frontier Naturals Butterscotch Extract which is sold in natural food stores.
2 cups fortified soymilk or rice milk
1 cup cooked, peeled yam
5 tablespoons maple syrup
2 tablespoons cornstarch
1 tablespoon potato flour
1/2 teaspoon butterscotch extract*
1/4 teaspoon salt
Combine milk, cooked yam, and maple syrup in a blender and process until completely smooth. With the blender running, add cornstarch, potato flour, butterscotch extract, and salt.
Transfer to a saucepan and heat, stirring constantly, until mixture bubbles and thickens. Remove from heat and transfer to individual serving dishes if desired. Cool before serving.
* Frontier Naturals is a line of natural flavorings that is sold in natural food stores.
Per 1/2-cup serving: 130 calories; 3 g protein; 26 g carbohydrate; 2 g fat; 2 g fiber; 133 mg sodium; calories from protein: 10%; calories from carbohydrates: 79%; calories from fats: 11%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Chocolate Pudding
Makes about 2 cups
This is delicious, old-fashioned chocolate pudding.
2 cups fortified soymilk or rice milk
3 tablespoons cocoa
5 tablespoons cornstarch
1/2 cup sugar
1 teaspoon vanilla
Combine milk, cocoa, cornstarch, sugar, and vanilla in a saucepan. Whisk smooth.
Cook over medium heat, stirring constantly until pudding is very thick. Pour into individual serving dishes and chill.
Per 1/2-cup serving: 172 calories; 2 g protein; 40 g carbohydrate; 1 g fat; 2 g fiber; 2 mg sodium; calories from protein: 5%; calories from carbohydrates: 88%; calories from fats: 7%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D
Chocolate Tofu Pudding
Makes 2 cups
Soft tofu makes it easy to prepare a smooth and creamy chocolate pudding. Be sure the tofu is fresh by checking the date on the package.
1 pound soft silken tofu
2 tablespoons cocoa
1/4 teaspoon salt
1/3-1/2 cup maple syrup
1 teaspoon vanilla
Place all ingredients into a blender and process until completely smooth. Spoon into small bowls and chill before serving.
Per 1/2-cup serving: 114 calories; 7 g protein; 20 g carbohydrate; 2 g fat; 1 g fiber; 144 mg sodium; calories from protein: 23%; calories from carbohydrates: 65%; calories from fats: 12%
Date Butter Frosting
Makes about 1½ cups
This frosting stays soft and spreadable, so add a spoonful to each piece of cake as it is served.
1 cup fortified soymilk or rice milk
½ cup chopped pitted dates or date pieces
1 tablespoon cornstarch
½ teaspoon vanilla
½ teaspoon natural coconut extract*
? teaspoon salt
¼ cup Corn Butter (See Dips, Spreads, Dressings, Seasonings, and Sauces section) or non-hydrogenated margarine
Combine milk, dates, and cornstarch in a blender and process until smooth, 2 to 3 minutes on high speed.
Transfer to a saucepan and heat, stirring constantly, until mixture thickens and bubbles (it will have the consistency of pudding).
Remove from heat and stir in vanilla, coconut extract, and salt. When cool, mix in Corn Butter.
* Frontier Naturals is a line of natural flavorings that is sold in natural food stores.
Recipe from Healthy Eating for Life for Women by Kris Kieswer.
Fresh Peach Cobbler
(Serves 8)
1/2 cup raw sugar or other sweetener
2 tablespoons cornstarch or arrowroot powder
4 cups fresh peaches, sliced
1 cup water
ground cinnamon, to taste
1 cup whole wheat pastry flour
2 tablespoons sugar
1-1/2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons margarine
1/2 cup soymilk or water
Combine sugar and cornstarch in a saucepan, then stir in the peaches and water. Bring to a boil, then boil 1 minute, stirring constantly. Pour into a 9-inch square baking dish, and sprinkle with cinnamon.
Preheat oven to 400°F.
Combine flour, sugar, baking powder, and salt. Cut in margarine until mixture resembles cornmeal. Stir in soymilk until mixed, then drop by spoonfuls onto the hot fruit. Bake until golden brown, about 25 minutes.8Food for Life,
by Neal Barnard, M.D.
Gingerbread Cookies
(Makes about 48 cookies)
The secret of these wonderful, crisp cookies is rolling the dough very, very thin. The easiest way to prepare the dough is with a heavy-duty mixer.
1/2 cup sugar
1 teaspoon powdered ginger
1 teaspoon cinnamon
1-1/2 teaspoons baking soda
1/4 teaspoon salt
1/3 cup molasses
1/3 cup soymilk
2-1/4 cups whole wheat pastry flour
Mix the sugar, ginger, cinnamon, baking soda, and salt in a large bowl. Add the molasses and soymilk and mix well. Add 1 cup of flour and mix well. Mix in enough of the remaining flour to make a very stiff dough (if mixing by hand, knead the dough to thoroughly mix the flour).
Preheat oven to 275°F. Lightly mist two or three baking sheets with vegetable oil spray, then dust with flour. On a floured surface, roll a portion of the dough with a flour-dusted rolling pin to 1/16-inch thickness. Cut the dough into shapes with a flour-dusted cookie cutters or a flour-dusted knife. Using a metal spatula, carefully transfer the cookies to the baking sheets. Bake until the edges are dry and the centers give just slightly when pressed, about 20 minutes. Allow to cool on a baking sheet for 5 minutes, then transfer with a spatula to a wire rack to cool. Once cooled, store in an airtight container.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Fruit Gel
Makes about 4 cups
This is an all natural alternative to Jell-O. Agar powder and kudzu (“kood-zoo”) are natural plant-based thickeners available in natural food stores.
1-1/2 cups strawberries, fresh or frozen
3/4 cups apple juice concentrate
1/2 cup water
1/2 teaspoon agar powder
1 tablespoons kudzu powder
2 cups blueberries, fresh or frozen
Chop strawberries by hand or in a food processor. Transfer to a pan. Add apple juice concentrate, water, agar, and kudzu. Stir to mix.
Bring to a simmer and cook 3 minutes, stirring often. Remove from heat and chill completely.
Fold in blueberries and transfer to serving dishes.
Per 1/2-cup serving: 77 calories; 0.5 g protein; 19 g carbohydrate; 0.2 g fat; 2 g fiber; 9 mg sodium; calories from protein: 2%; calories from carbohydrates: 95%; calories from fats: 3%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Gingered Melon Wedges
(Serves 6)
1 large cantaloupe
1 scant tablespoon powdered sugar
1/2 teaspoon ground ginger
1 tablespoon candied ginger (optional)
Cut melon in half and seed. Then cut each half into chunks.
Stir together the sugar and ground ginger. Add candied ginger if you like. Sprinkle over melon chunks and chill.
Recipe from The Vegetarian No-Cholesterol Barbecue Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Monkey Bars
(Makes 24 small bars)
4 small firm ripe bananas (about 1 pound)
1/2 cup crispy brown rice cereal
1 tablespoon natural peanut butter
1 tablespoon maple syrup
1 teaspoon unsweetened cocoa
Cut the bananas in half lengthwise and set aside. Combine all other ingredients in small bowl, blending well. Spread 1 tablespoon of the brown rice/peanut butter mixture over the cut sides of 4 banana halves and then top with the remaining halves. Cut each crosswise into 6 pieces.
Recipe from a PCRM cooking demonstration.
Nutty Fruitballs
(Makes about 30 pieces)
These yummy treats are made by grinding dried fruits and nuts in a heavy-duty food processor or food grinder and then rolling them into balls. You can vary the flavor by substituting different fruits.
1/3 cup pitted dates
2/3 cup raisins
2/3 cup golden raisins
2/3 cup dried apricots
2/3 cup dried figs
2/3 cup cashews
1/2 cup peanut butter
1/2 cup carob powder
Grind the dried fruits and nuts into small pieces in a food grinder or heavy-duty food processor. Add the peanut butter and carob powder, mixing thoroughly. Roll into balls the size of walnuts.
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Peanut Butter Balls
(Makes 20 balls)
1/4 cup low-fat granola
2 tablespoons brown sugar
1/4 cup sunflower seeds
1/4 cup raisins
1/4 cup finely shredded carrots
3/4 cup peanut butter
Mix together the granola, brown sugar, sunflower seeds, raisins, and carrots. Blend in the peanut butter a little at a time to form a smooth mixture. Store the mixture in the refrigerator overnight. Form into balls.
Recipe from The Vegetarian Way, by Virginia Messina, M.P.H., R.D., and Mark Messina, Ph.D.
Orange Power Pops
Makes 8 popsicles
These creamy popsicles are a great way to add protein, calcium, potassium, and other nutrients to the diets of finicky eaters.
1 12.3-ounce package Mori-Nu Lite Silken Tofu (firm)
1 cup calcium-fortified orange juice concentrate
1 cup fortified vanilla soymilk
1/4 cup maple syrup
2 ripe bananas
Combine all ingredients in a blender and process until completely smooth. Pour into popsicle molds or paper cups and freeze.
Per popsicle: 131 calories; 4 g protein; 28 g carbohydrate; 1 g fat; 1 g fiber; 28 mg sodium; calories from protein: 12%; calories from carbohydrates: 82%; calories from fats: 6%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
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