The Eat-Clean Diet Vegetarian Cookbook

PREP: 30 minutes | COOK: 1 hour | YIELD: 12 slices

You must be wondering how this is possible right? Well, believe me … it tastes so good you won’t believe it! It’s a sinful treat brought down to a Clean level with healthful ingredients and a killer taste that will definitely have you coming back for more.

CRUST

7 oz (200 g) 100% whole wheat honey grahams (non-vegan) or vegan amaranth whole-grain graham crackers (I love Health Valley)

Pinch sea salt

2 Tbsp (30 ml) unrefined coconut oil or vegan butter substitute (I use Earth Balance), melted

2 Tbsp (30 ml) brown-rice syrup, yacon syrup or pure honey

1 tsp (5 ml) pure vanilla extract

FILLING

1 x 12-oz (340 g) package silken light firm tofu, drained

1 cup (240 ml) Yogurt Cheese ^* (see Supportive Recipes) or 8 oz (225 g) vegan non-hydrogenated cream cheese

3 Tbsp (45 ml) brown-rice syrup, yacon syrup or pure honey

Zest and juice ½ lemon

1 tsp (5 ml) pure vanilla extract

¼ tsp (1.25 ml) baking soda

2 Tbsp (30 ml) arrowroot starch

Pinch sea salt

RASPBERRY SAUCE
YIELD: 1¼ CUPS (300 ML)

2 cups (480 ml) frozen raspberries

2 Tbsp (30 ml) brown-rice syrup, yacon syrup or pure honey

1 tsp (5 ml) arrowroot starch

1 Tbsp (15 ml) lemon juice

Preheat oven to 350°F (177°C).

To make crust, pulse graham crackers and salt in a food processor until ground into fine crumbs. While food processor is running, slowly pour in coconut oil, syrup or honey and vanilla. Mixture should resemble wet sand and should stick together when pressed between your fingers. Transfer mixture into a 9-inch springform pan and press down firmly. Bake 8 to 10 minutes until edges are lightly browned. Remove and let cool.

Add filling ingredients to a clean food processor or blender, and blend until smooth. Scrape down sides and blend again to make sure all ingredients are incorporated. Pour over cooled crust and spread out evenly. Bake until golden brown on edges and mostly set, about 45 minutes. Cake will jiggle a bit at center when you shake pan. Transfer to a wire rack for 1 hour to cool to room temperature, then refrigerate until thoroughly chilled.

Add raspberry sauce ingredients to a saucepan and stir to combine. Bring to a simmer on medium-high heat, stirring occasionally, until slightly thickened. Remove and let cool slightly. Refrigerate until ready to use.

To serve, remove outer ring of springform pan, but keep cheesecake on the pan base. Cut into 12 slices and serve topped with raspberry sauce.

CHILL OUT

Store leftover cheesecake and sauce in the refrigerator for up to five days.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER SERVING (12 2½-INCH X 4½-INCH SLICES, EACH WITH 1½ TBSP / 22.5 ML RASPBERRY SAUCE):

Skillet Cornbread

PREP: 15 minutes | COOK: 25-30 minutes | YIELD: 12 wedges

My mouth is watering as I write this. Skillet cornbread is an absolute favorite of mine, and this one is 100% Clean. Just try not to eat it all at once!

YOU WILL NEED:

1 x 8-or 9-inch cast-iron skillet

Olive oil, to oil skillet

1½ cups (360 ml) cornmeal

1½ cups (360 ml) whole wheat pastry flour

¼ cup (60 ml) Sucanat or other unrefined sugar

1 Tbsp + 1 tsp (15 ml + 5 ml) baking powder

¼ tsp (1.25 ml) sea salt

1 egg

1 Tbsp (15 ml) extra virgin olive oil

1½ cups (360 ml) almond, soy or low-fat milk

1 cup (240 ml) plain low-fat yogurt or soy yogurt

Use a paper towel to oil inside of skillet. Place skillet on middle rack in oven and preheat to 400°F (200°C).

Meanwhile, in a large bowl, add cornmeal, pastry flour, Sucanat, baking powder and sea salt. Gently whisk to combine. Add egg, olive oil, milk and yogurt, and mix together until just combined.

Once oven reaches temperature, using an oven mitt or thick towel, carefully slide middle rack out and pour batter into hot skillet. Slide rack back into oven and close door. Bake cornbread until golden brown and firm to the touch, 25 to 30 minutes. Remove, slice into wedges and serve warm.

KEEP IT FRESH

This cornbread will keep three days at room temperature. To reheat, place cornbread wedges in a 350°F (177°C) oven until heated through, about 10 minutes.

NUTRITIONAL VALUE PER WEDGE (¹/OF SKILLET):

Fresh Strawberries with
Chocolate-Orange Avocado Mousse

PREP: 15 minutes | COOK: 0 minutes | YIELD: 11 servings

This mousse is so rich and decadent, you won’t believe it’s vegan – and made with avocados!

2 avocados, pitted and peeled

½ cup (120 ml) cocoa powder

¹/₃ cup (80 ml) brown-rice syrup or yacon syrup

1 tsp (5 ml) pure vanilla extract

Pinch sea salt

1 tsp (5 ml) finely grated orange zest

2 Tbsp (30 ml) plain soy, almond or other milk substitute, or water

5½ cups (1.32 L) quartered, stemmed strawberries

Add avocados, cocoa powder, syrup, vanilla extract, sea salt, orange zest and milk to a food processor or blender, and blend until very smooth. Stop the machine to scrape down sides once or twice to ensure that all ingredients are blended well.

Serve with strawberries for dipping or scooping.

NUTRITIONAL VALUE PER SERVING (½ CUP STRAWBERRIES + ¼ CUP MOUSSE):

Banana Cupcakes with Peanut
Butter Yogurt Frosting

PREP: 20 minutes | COOK: 27-30 minutes | YIELD: 10 cupcakes

This classic combo tastes great on a sandwich, but in cupcakes? Even better! Best of all, these ones are guilt free and they wear many hats! Learn more in the tip below.

1¼ cups (300 ml) whole wheat pastry flour

2 Tbsp (30 ml) finely ground potato flour

2 Tbsp (30 ml) flax meal or ground flaxseed

½ tsp (2.5 ml) baking soda

¼ tsp (1.25 ml) baking powder

¼ tsp (1.25 ml) sea salt

3 Tbsp (45 ml) virgin coconut oil, melted

¼ cup (60 ml) Sucanat or other unrefined sugar

¾ cup (180 ml) low-fat milk or plain, unsweetened soy or almond milk

1 cup (240 ml) mashed very ripe bananas, about 3 large

PEANUT BUTTER YOGURT FROSTING

¼ cup (60 ml) all-natural peanut butter, sugar and salt free

½ cup (120 ml) Yogurt Cheese ^* (see Supportive Recipes)

2 Tbsp (30 ml) pure honey

½ tsp (2.5 ml) pure vanilla extract

Preheat oven to 350°F (177°C). Line a muffin tin with 10 paper liners.

In a bowl, mix together whole wheat flour, potato flour, flax meal, baking soda, baking powder and salt. In a large bowl, mix together coconut oil and Sucanat. Add flour mixture and mix together until texture resembles slightly wet sand. Slowly stir in milk. Fold in bananas until just combined. Batter will be thick. Scoop a heaping ¼ cup (60 ml) batter into each lined muffin cup until all batter is used. Bake 27 to 30 minutes until toothpick inserted into center comes out clean. Transfer cupcakes to a wire rack to cool.

To make frosting, mix together peanut butter, Yogurt Cheese, honey and vanilla extract until well combined. Frost tops of cooled cupcakes.

TRY THIS!

Basically, the only difference between a muffin and a cupcake is the frosting, so if you want to skip the topper – go ahead! Your cupcakes will become delicious and healthy banana muffins.

CHILL OUT

The cupcakes will keep in the refrigerator up to five days.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER CUPCAKE, WITH FROSTING:

Baked Sweet Plantains

PREP: 10 minutes | COOK: 12-14 minutes | YIELD: 8 servings

I tried my first plantain while on vacation in Puerto Rico a few years ago. The starchiness of these members of the banana family both surprised and pleased me. I knew they would pair well with the warm flavors of cinnamon, cumin and nutmeg. They make a small but satisfying dessert perfect for a warm summer evening.

4 very ripe plantains (skin yellow and starting to turn black)

¼ tsp (1.25 ml) ground cinnamon

¼ tsp (1.25 ml) ground cumin

Pinch grated nutmeg

Eat-Clean Cooking Spray (see Supportive Recipes)

Preheat oven to 450°F (232°C).

Cut ends off plantains, peel and discard skins. Cut plantains on the diagonal into ½-inch slices. In a small bowl, mix together cinnamon, cumin and nutmeg. Spray a baking sheet with Eat-Clean Cooking Spray and arrange plantain slices in a single layer. Use two baking sheets if necessary. Spray tops of plantains with Eat-Clean Cooking Spray and sprinkle with spice mixture. Bake until golden brown on bottom, about 8 minutes. Use a metal spatula to turn, and continue baking until golden brown on both sides, 4 to 6 minutes. Remove from oven and serve immediately.

PREP TIP

Keep an eye on plantains during baking because they can quickly go from golden brown to burned.

NUTRITIONAL VALUE PER SERVING (½ PLANTAIN):

Blueberry Compote

PREP: 5 minutes | COOK: 5 minutes | YIELD: 6 x ¼-cup servings

Use this fruit compote instead of maple syrup on pancakes and waffles, or try stirring it into yogurt. You can also substitute other berries, such as raspberries, blackberries or strawberries, to make different flavored compotes.

2 cups (480 ml) frozen or fresh blueberries

1 Tbsp (15 ml) lemon juice

1 Tbsp (15 ml) brown-rice syrup, yacon syrup, honey or Sucanat

1 tsp (5 ml) arrowroot starch

Pinch sea salt

Combine all ingredients in a saucepan and bring to a simmer on medium-high heat, stirring occasionally. Reduce heat to gently simmer and cook until slightly thickened, and some blueberries have broken down, 2 or 3 minutes. Remove from heat and let cool slightly. Refrigerate any unused compote.

CHILL OUT

This compote will keep in the refrigerator up to five days.

NUTRITIONAL VALUE PER SERVING:

Cappuccino Fudge Pops

PREP: 10 minutes | COOK: 5 minutes | YIELD: 6 pops

Cappuccino? Fudge? Enough said! This dessert will satisfy any sweet tooth and caffeine cravings without sacrificing your health. Yum!

2 tsp (10 ml) arrowroot

1 cup (240 ml) low-fat milk

2 Tbsp (30 ml) semisweet chocolate chips

¼ cup (60 ml) pure honey

1 Tbsp (15 ml) unsweetened cocoa powder

¹/₃ cup (80 ml) freshly brewed espresso or very strong coffee

Pinch sea salt

½ tsp (2.5 ml) vanilla extract

Prepare six frozen ice-pop molds in their tray.

In a small bowl, whisk arrowroot with half of milk and set aside. In a small, heavy-bottomed saucepan, melt chocolate chips on medium-low heat. Stir in honey, cocoa powder, espresso, salt, reserved arrowroot-milk mixture and remaining milk. Increase heat to medium high and cook, whisking regularly, until mixture thickens and no lumps remain, about 3 minutes. Remove from heat and whisk in vanilla extract. Transfer mixture to a liquid measuring cup and pour into ice-pop molds. Insert sticks and caps to secure pops, then place in freezer until solid. To unmold, run under lukewarm water to release pop from its container.

NUTRITIONAL VALUE PER POP:

Pineapple Carrot Bread…
or Cake?

PREP: 15 minutes | COOK: 50 minutes | YIELD: 9 x 1-inch slices

Carrot cake is one of my all-time favorite desserts to indulge in. Throwing in pineapple just sweetens the deal by adding an entirely new flavor. This might be my new favorite treat to enjoy on occasion.

2 Tbsp (30 ml) coconut oil, melted

20 oz (565 g) crushed pineapple, drained and juice pressed out

1½ cups (360 ml) grated carrot

½ cup (120 ml) Sucanat or other unrefined sugar

1 whole egg + 2 egg whites

1 tsp (5 ml) ground cinnamon

1 tsp (5 ml) ground ginger

¼ tsp (1.25 ml) sea salt

2 Tbsp (30 ml) flax meal or ground flaxseed

1½ cups (360 ml) whole wheat flour

2 Tbsp (30 ml) wheat germ

1 tsp (5 ml) baking powder

1 tsp (5 ml) baking soda

Preheat oven to 350°F (177°C). Grease a 9 x 5-inch loaf pan with a bit of coconut oil.

In a large bowl, stir together coconut oil, pineapple, carrot, Sucanat, egg and egg whites, cinnamon, ginger, salt and flax meal. In a separate bowl, stir together flour, wheat germ, baking powder and baking soda. Stir dry ingredients into wet until just combined. Scrape batter into loaf pan and spread out to edges. Bake until a toothpick inserted into center comes out clean, about 50 minutes.

Remove from oven and let cool for 10 minutes before unmolding. Slide a knife around edges to help loosen cake from the pan, then unmold and finish cooling on a wire rack.

TRY THIS!

Here’s a way to slice the loaf to get the greatest yield. First, cut the loaf in half lengthwise. Then cut into slices 1-inch thick crosswise. You will get 18 smaller servings from the loaf.

NUTRITIONAL VALUE PER SLICE (¹/OF RECIPE):

Coconut Orange Quinoa Pudding

PREP: 10 minutes | COOK: 20 minutes | YIELD: 8 x ½-cup servings

It’s strange to think that a grain such as quinoa works well both at dinner and dessert. In fact, quinoa takes on a lot of the cooking flavor while offering a moist and chewy texture. In my opinion that’s a perfect way to finish off a meal. So give it a try: Quinoa pudding = fun!

1 x 13.5-oz (400 ml) BPA-free can reduced-fat coconut milk

1 Tbsp (15 ml) grated orange zest (zest from about 1 orange)

1 cup (240 ml) freshly squeezed orange juice

¼ cup (60 ml) brown-rice syrup or yacon syrup

½ tsp (2.5 ml) ground cinnamon

1 tsp (5 ml) arrowroot powder

Pinch sea salt

1 cup (240 ml) quinoa

½ cup (120 ml) dried cranberries

¼ cup (60 ml) shredded unsweetened coconut

In a heavy-bottomed saucepan with lid, whisk together coconut milk, orange zest and juice, syrup, cinnamon, arrowroot and salt until thoroughly combined. Stir in quinoa, cranberries and coconut. Bring mixture to a boil on high heat, reduce heat and simmer gently, covered, until quinoa is plump and cooked through, about 20 minutes. There will be liquid left in pot, like a pudding. Let cool slightly before serving. Serve warm or chilled.

TRY THIS!

This is delicious topped with slivered almonds!

NUTRITIONAL VALUE PER SERVING, NOT INCLUDING ALMONDS:

Crunchy Oatmeal Raisin Cookies

PREP: 30 minutes | COOK: 12-15 minutes | YIELD: 3 dozen cookies

Here’s the perfect cookie to enjoy on occasion. This vegan version of the classic is sweet, crunchy and certainly bound to be a hit in your house!

½ cup (120 ml) organic virgin unrefined coconut oil, very soft and slightly melted

¹/₃ cup (80 ml) organic dark brown sugar, firmly packed

3 Tbsp (45 ml) plain, unsweetened soymilk or milk substitute

2 Tbsp (30 ml) whole-grain soy flour

1 tsp (5 ml) pure vanilla extract

1 cup (240 ml) whole wheat pastry flour

1 tsp (5 ml) baking soda

1 tsp (5 ml) ground cinnamon

Pinch sea salt

2 cups (480 ml) old-fashioned rolled oats

¾ cup (180 ml) raisins

Preheat oven to 350°F (177°C).

In a mixer with paddle attachment or in a large bowl using an electric handheld mixer, mix together coconut oil and brown sugar on medium speed until creamy, about 2 minutes. Add soymilk, soy flour and vanilla, and mix together on low speed.

In a separate bowl, stir together flour, baking soda, cinnamon and salt, and add to mixer bowl. Mix ingredients together on low speed until well combined. Mix in oats and raisins.

Scoop rounded tablespoons into the palm of your hand and press dough together. Place on baking sheets and press top down to partially flatten cookies. Bake 12 to 15 minutes until light golden brown. Remove from oven and let cool 1 minute on baking sheets, then transfer to a wire rack to cool completely. Cookies will get crunchy as they cool. Store in an airtight container up to two weeks.

NUTRITIONAL VALUE PER COOKIE:

Ooey Gooey Banana Chocolate
Chip Bread Pudding

PREP TIME: 10 minutes active + 10 minutes inactive | COOK TIME: 30 minutes | YIELD: 13 x ½-cup servings

Bread pudding is my absolute favorite dessert. I make it almost every year for Christmas. This is one that has “irresistible” written all over it. In fact, this is a recipe for the whole family to enjoy. After all, there is nothing better than bananas, until you add chocolate chips!

Unrefined virgin coconut oil, for coating dish

2½ cups (600 ml) plain unsweetened soy, rice, almond, coconut or other milk substitute

3 Tbsp (45 ml) arrowroot starch

2 Tbsp (30 ml) Sucanat or other unrefined sugar

2 Tbsp (30 ml) brown-rice syrup or yacon syrup

1 tsp (5 ml) pure vanilla extract

¼ tsp (1.25 ml) ground cinnamon

¹/₈ tsp (0.625 ml) ground nutmeg

Pinch sea salt

5 cups (1.2 L) day-old whole grain bread, torn into 1-to 2-inch pieces, lightly packed

2 ripe bananas, peeled and sliced into ½-inch rounds

½ cup (120 ml) vegan semisweet chocolate chips

Preheat the oven to 350°F (177°C). Coat inside of a 1.5-to 2-quart ceramic dish with coconut oil.

In a large bowl, add all ingredients except bread, bananas and chocolate chips. Whisk together thoroughly until no lumps remain. Add bread, bananas and chocolate chips and stir to combine, mashing up bananas a little and allowing bread to absorb most of the liquid. Scrape into greased dish and press down to smooth top. Let sit for 10 minutes so bread can absorb liquid. Bake uncovered until lightly browned and firm to the touch, about 30 minutes. Remove and let cool slightly before serving. Best served warm so it’s “ooey gooey.”

NUTRITIONAL VALUE PER SERVING:

Peanut Butter Chocolate
Chip Backpack Kisses

PREP: 20 minutes | COOK: 0 minutes | YIELD: 33 kisses

Who doesn’t love a little kiss? These kisses are the perfect snack to go. Plus, they’re super cute!

½ cup (120 ml) old-fashioned rolled oats

¼ cup (60 ml) vegan unsweetened protein powder, as natural as possible

2 Tbsp (30 ml) hulled hemp seeds

2 Tbsp (30 ml) flaxseed, cracked

¼ cup (60 ml) unsweetened dried cranberries

¼ cup (60 ml) vegan semisweet natural chocolate chips

Pinch sea salt

1 cup (240 ml) all-natural peanut butter, sugar and salt free

2 Tbsp (30 ml) brown-rice syrup, yacon syrup or pure honey

In a large bowl, mix together oats, protein powder, hemp seeds, flaxseed, dried cranberries, chocolate chips and sea salt. Add peanut butter and syrup or honey and mix together. Using your hands, knead mixture together thoroughly. Drop by rounded teaspoonful onto a baking sheet, or use a mini ice-cream scoop. Using your hands, roll into balls. Wrap kisses in squares of aluminum foil, twisting tops to seal, or store them unwrapped in an airtight container.

CHILL OUT

Store in the fridge for up to two weeks, or in the freezer for up to one month.

NUTRITIONAL VALUE PER KISS:

Rhubarb Cherry Berry Crostata

PREP: 30 minutes active, 30 minutes inactive | COOK: 60 minutes | YIELD: 10 slices

Chelsea loves desserts, especially when they are fruit based. Rhubarb Cherry Berry Crostata is a big favorite. Fresh summer cherries and rhubarb from my garden make it even more tempting.

CRUST

5 Tbsp (75 ml) coconut oil, separated into 5 portions, chilled

1 cup (240 ml) whole wheat pastry flour, plus more for dusting

¼ tsp (1.25 ml) sea salt

1 tsp (5 ml) Sucanat or other unrefined sugar

5 Tbsp (75 ml) icewater

1 Tbsp (15 ml) low-fat soy, almond or other milk, to brush crust

FILLING

2 cups (480 ml) rhubarb, cut into ½-inch pieces

1 cup (240 ml) frozen pie cherries

1 cup (240 ml) frozen mixed berries, such as strawberries, raspberries, blueberries and blackberries

3 Tbsp + 1 tsp (45 ml + 5 ml) Sucanat or other unrefined sugar

2 Tbsp (30 ml) arrowroot

¼ tsp (1.25 ml) + a pinch ground cinnamon

Pinch freshly grated nutmeg

To make crust: In a food processor, pulse coconut oil, flour, salt and Sucanat until mixture resembles coarse sand with some pea-sized pieces. While pulsing, add icewater 1 Tbsp (15 ml) at a time until dough sticks together when pressed between your fingers. Transfer dough onto a large piece of plastic wrap. Form dough into a ball, and press into a disk shape. Wrap dough in plastic wrap and refrigerate for 30 minutes.

To make filling: In a large bowl, stir together rhubarb, cherries, berries, 3 Tbsp (45 ml) Sucanat, arrowroot, ¼ tsp (1.25 ml) ground cinnamon and nutmeg until well combined. Set aside.

Position rack in center of oven and preheat to 350°F (177°C).

Remove dough from refrigerator and transfer to a piece of parchment paper dusted with flour. Dust top of dough and a rolling pin with flour, and roll out into a 12-inch circle about ¹/₈-inch thick. Transfer dough and parchment to a large baking sheet. Mound fruit mixture in center of dough, leaving a two-inch border. Fold dough into pleats over filling, leaving fruit exposed in center. Pinch dough to seal any cracks. Brush crust with milk and sprinkle with remaining 1 tsp (5 ml) Sucanat and pinch of cinnamon.

Bake crostata until crust is golden brown and fruit is tender and bubbling, 50 to 60 minutes. Remove from oven and let cool slightly on baking sheet, then slide a metal spatula under crust to detach it from sheet and transfer to a cutting board. Use a large, sharp knife to cut crostata into slices. Serve warm.

MAKE-AHEAD TIP

The dough can be made up to one day ahead.

NUTRITIONAL VALUE PER SERVING (¹/OF CROSTATA):