CHAPTER THIRTEEN

Desserts

Traditional Apple Crisp

SERVES 8

This dessert is usually made with lots of butter and brown sugar, but this version uses apple butter to both bind and sweeten the crisp top of the dish. Apple butter is a wonderful source of insoluble fiber, vitamin A, and vitamin C. This means it’s great for digestive health and can reduce your risk of colon cancer.

3 TABLESPOONS CHIA SEEDS (SEE THE GLOSSARY)

½ CUP UNSWEETENED APPLE JUICE

EXTRA-VIRGIN OLIVE OIL FOR THE BAKING DISH

6 TART APPLES, PEELED, CORED, AND SLICED THIN

4 TABLESPOONS APPLE BUTTER

1 CUP LARGE-FLAKE OATS

1 TEASPOON GROUND CINNAMON

½ TEASPOON GROUND NUTMEG

¼ TEASPOON GROUND CLOVES

PINCH OF SEA SALT

1. In a small bowl, whisk the chia seeds and apple juice together and set aside for at least 4 hours.

2. Preheat the oven to 325°F.

3. Lightly oil a 9-by-9-inch baking dish.

4. Add the apple slices to the apple juice mixture and toss to combine. Spoon the apples into the prepared baking dish.

5. In a large bowl, stir together the apple butter, oats, spices, and salt until crumbly.

6. Top the apples with the oat mixture and bake, covered with aluminum foil, for 25 minutes.

7. Remove the foil and continue to bake for another 15 minutes, until the topping is lightly browned and the apples are bubbly.

Baked Apples

SERVES 6

Part of the delectable sweetness of this dish comes from low-fat, energy-packed raisins. Raisins are a good source of boron, which is critical for bone health, particularly for women who are susceptible to bone loss.

¼ CUP RAISINS

½ CUP ROLLED OATS

3 TABLESPOONS ALMOND BUTTER, MICROWAVED IN 10-SECOND INTERVALS UNTIL MELTED

2 TABLESPOONS UNSWEETENED APPLE JUICE

1 TABLESPOON MAPLE SYRUP

6 TART APPLES, CORED

½ TEASPOON GROUND CINNAMON

½ TEASPOON GROUND NUTMEG

1. Preheat the oven to 350°F.

2. In a large bowl, stir together the raisins and oats.

3. In a small bowl, combine the almond butter, apple juice, and maple syrup.

4. Spoon the oat mixture into the cored apples and place them in a 9-by-13-inch baking dish.

5. Sprinkle the stuffed apples with the spices, and spoon the almond butter mixture over the top.

6. Cover the baking dish with a lid or aluminum foil and cook the apples until tender, 35 to 45 minutes.

Grilled Pineapple with Cinnamon Yogurt Sauce

SERVES 6

Pineapple is available year-round, but it’s particularly sweet and bright-hued from March to July. It’s high in vitamin C and manganese, helping reduce your risk of cardiovascular disease and cancer. Unlike other fruit, pineapple doesn’t keep ripening once it’s harvested, so it’s important to buy the ripest one you can find and store it in the fridge until you want to use it. To determine ripeness, choose one that is golden in color rather than greenish.

EXTRA-VIRGIN OLIVE OIL FOR THE GRILL

1 CUP NONFAT PLAIN GREEK YOGURT

2 TABLESPOONS HONEY

1 TEASPOON GROUND CINNAMON

1 PINEAPPLE, SKINNED, CORED, AND SLICED INTO 1-INCH SLICES

1. Preheat the grill to medium heat.

2. Lightly oil the grill.

3. In a small bowl, stir together the yogurt, honey, and cinnamon; set aside.

4. Lay the pineapple slices on the grill and cook for 3 minutes.

5. Flip the pineapple over and grill for another 3 minutes.

6. Arrange the pineapple on 6 plates and serve drizzled with the honey yogurt.

Banana Coconut Soft-Serve Ice Cream

SERVES 6

This isn’t really soft-serve ice cream, but the texture is so close that you won’t miss the processed kind. The trick to bringing out the intense, sweet flavor is to make sure your bananas are ripe but still firm when you freeze them. If they’re too ripe, the dessert will be runny rather than creamy and thick.

6 BANANAS

1 (13.5-OUNCE) CAN LIGHT COCONUT MILK

¾ CUP UNSWEETENED SHREDDED COCONUT

1. Peel and slice the bananas.

2. Put the banana chunks in a large container and freeze overnight.

3. Transfer the frozen banana to a food processor or blender and process with the coconut milk until smooth and creamy.

4. Serve immediately, topped with the shredded coconut.

Pumpkin Chocolate Cake

SERVES 6

This delectable, moist cake is perfect for a birthday or holiday. Cocoa is an excellent source of minerals, antioxidants, and phytonutrients, and can help in the production of mood-enhancing hormones. Studies have suggested that it may play a role in reducing the risk of cancer, treating heart disease, and lowering high blood pressure. Always buy good-quality cocoa—organic, if possible.

EXTRA-VIRGIN OLIVE OIL FOR THE BAKING DISH

¾ CUP WHOLE-WHEAT PASTRY FLOUR

¾ CUP ALMOND FLOUR

¼ CUP UNSWEETENED COCOA POWDER

1 TABLESPOON BAKING SODA

1 TABLESPOON GROUND CINNAMON

½ TEASPOON GROUND NUTMEG

⅛ TEASPOON SEA SALT

1 CUP CANNED PUMPKIN (NOT PUMPKIN PIE MIX)

¾ CUP HONEY

1 EGG, LIGHTLY BEATEN

2 EGG WHITES, LIGHTLY BEATEN

1 TEASPOON PURE VANILLA EXTRACT

1. Preheat the oven to 350°F.

2. Lightly coat a deep 8-by-8-inch baking dish with the oil.

3. In a medium bowl, stir together the flours, cocoa powder, baking soda, cinnamon, nutmeg, and salt.

4. In a large bowl, stir together the pumpkin, honey, egg, egg whites, and vanilla until well mixed.

5. Add the dry ingredients to the wet ingredients and stir until combined.

6. Spoon the batter into the baking dish and bake for 40 minutes, or until a toothpick inserted in the center comes out clean.

7. Cool on a wire rack, cut into pieces, and serve warm.

Peach Cobbler

SERVES 6

This fresh, sweet dessert really bursts with plump, golden peaches. The fruit needs to be ripe, so choose peaches that have red skin and feel soft to the touch, without being mushy. Ripe peaches have a heady scent that will remind you of warm summer breezes.

EXTRA-VIRGIN OLIVE OIL FOR THE BAKING DISH

1½ CUPS OAT FLOUR

3 TEASPOONS BAKING POWDER

2 EGGS, LIGHTLY BEATEN

⅓ CUP HONEY

½ CUP ALMOND MILK

3 CUPS SLICED PEACHES

1. Preheat the oven to 350°F.

2. Lightly coat a deep 9-by-9-inch baking dish with the oil.

3. In a large bowl, stir together all the ingredients except the peaches, until well combined.

4. Put the peaches in the baking dish. Top the peaches with the cobbler batter.

5. Bake for 35 to 40 minutes, until the top of the cobbler is golden brown.

6. Allow to cool slightly, and serve warm.

Pumpkin Pie Puddings

SERVES 6

If you love pumpkin pie, this Clean Eating version will be your new favorite treat. It’s cooked in a water bath, so when the batter firms up, it remains creamy and doesn’t crack. This isn’t an overly sweet recipe; add a couple more tablespoons of honey if you like. Honey is known as a powerful antibacterial and antiseptic, so it’s good for the digestion and helps combat heartburn.

1 CUP CANNED PUMPKIN (NOT PUMPKIN PIE MIX)

2 TABLESPOONS HONEY

2 EGG WHITES, LIGHTLY BEATEN

½ TEASPOON GROUND CINNAMON

¼ TEASPOON GROUND GINGER

⅛ TEASPOON GROUND CLOVES

1 CUP UNSWEETENED ALMOND MILK

1. Preheat the oven to 425°F.

2. Put six 4-ounce ramekins in a baking dish.

3. Combine all the ingredients in a large mixing bowl and whisk to blend well.

4. Pour the mixture evenly into the ramekins.

5. Add water to the baking dish to reach about 1 inch up the sides of the ramekins, taking care not to get any water in the batter.

6. Bake for 15 minutes, then reduce the heat to 350°F.

7. Bake for 30 to 35 more minutes, until the puddings are set.

8. Remove from the oven and cool completely.

Cherry Granita

SERVES 4

This snowy sweet treat feels like tiny flavored ice crystals on your tongue. Cherries, a very rich source of antioxidants, can help fight cancer and relieve the pain associated with gout, migraines, and arthritis. Cherries can even help you sleep: They increase melatonin levels in the blood.

½ CUP UNSWEETENED APPLE JUICE

¼ CUP HONEY

2 TABLESPOONS FRESHLY SQUEEZED LEMON JUICE

2 CUPS PITTED FRESH CHERRIES

1. Put all the ingredients in a food processor or blender and pulse until well blended.

2. Pour the mixture into a shallow metal baking dish and put the dish in the freezer.

3. Stir the mixture with a fork every 10 to 15 minutes, until it becomes slushy, about 35 minutes.

4. Once the granita is slushy, leave it in the freezer and scrape it around every 5 minutes until it has a crystalized, icy texture.

5. Spoon into cups and serve immediately.

Smooth Lime Pudding

SERVES 6

The velvety texture of this dessert comes from avocado, which also makes the pudding a pretty, pale green. You can use lemons instead of limes, and the pudding will still be green! Avocado, also called alligator pear, is one of the most nutritious foods on the planet, containing twenty essential nutrients, including omega-3 fatty acids. It has been linked to reduced diabetes risk and improvements in patients suffering from diabetes, Alzheimer’s disease, cardiovascular disease, and cancer.

FRESH JUICE OF 2 LIMES

1 TABLESPOON LIME ZEST

4 TABLESPOONS HONEY

2 AVOCADOS, PEELED, PITTED, AND CHOPPED INTO CHUNKS

1 CUP NONFAT PLAIN GREEK YOGURT

1. Put all the ingredients into a food processor or blender and process until completely smooth.

2. Adjust the tartness and spoon into 6 dessert dishes.

Chocolate Pots Crème

SERVES 8

Dark chocolate makes a lovely treat when you’re eating cleanly—it’s not only delicious, but also healthful. Good for the heart and brain, it helps control blood sugar, promotes a healthy immune system, and can even help harden your teeth. Purchase very good quality dark chocolate, organic when possible, because lesser products are highly processed and contain junk fillers such as corn syrup, preservatives, refined sugar, and processed milk powder.

3 CUPS COCONUT MILK

10 OUNCES 70 PERCENT DARK CHOCOLATE, FINELY CHOPPED

¼ CUP MAPLE SYRUP

1 TABLESPOON ORANGE ZEST

1 TEASPOON PURE VANILLA EXTRACT

1. Place a medium saucepan over medium heat and bring the coconut milk to a simmer. Remove the milk from the heat.

2. Put the chopped chocolate in a food processor or blender and pour in the hot coconut milk. Add the maple syrup, orange zest, and vanilla extract and process until the chocolate is melted and the mixture is smooth.

3. Pour the mixture through a fine-mesh sieve into a bowl, and spoon it into 8 small ramekins.

4. Cover the ramekins and refrigerate until set, about 3 hours.

Clean Strawberry Cheesecake

SERVES 4

Cheesecake: the word itself invokes images of heavenly indulgence. Just thinking about the creaminess, richness, smooth texture, and silky perfection of a perfect cheesecake can add pounds! This dessert has all of cheesecake’s sublime qualities, without the excess sugar and fat. If you want a slightly sweeter topping than simple chopped strawberries, you can mix them with a couple tablespoons of sugar-free preserves.

½ CUP NONFAT CREAM CHEESE

2 TABLESPOONS HONEY

½ CUP LOW-FAT PLAIN GREEK YOGURT

1 TABLESPOON FRESHLY SQUEEZED LEMON JUICE

4 DATES

½ CUP COARSELY GROUND ALMONDS

1 CUP FINELY DICED STRAWBERRIES

1. Using a hand beater in a medium bowl, cream together the cream cheese, honey, yogurt, and lemon juice until very smooth. Cover and refrigerate.

2. Put the dates in a food processor or blender and pulse until they’re chopped. Add the ground almonds and pulse until combined with the dates.

3. Press the date-almond mixture evenly into the bottoms of 4 ramekins.

4. Spoon the cheesecake filling into the ramekins and top with diced strawberries.

5. Refrigerate for 3 to 4 hours until firm. Serve chilled.

Lemon Frozen Yogurt

MAKES 4 CUPS

Much loved around the world, the tart taste of lemon tempts even people who dislike desserts. This smooth, icy treat has a bold lemony taste with just a touch of sweetness. Try to purchase organic lemons because you’re going to use the zest, and commercially grown lemons are usually coated with a protective layer of wax. If you can’t get organic fruit, use a soft-bristle brush to scrub the wax off the lemons.

¾ CUP HONEY

1 CUP FRESHLY SQUEEZED LEMON JUICE

3 CUPS VANILLA OR PLAIN LOW-FAT GREEK YOGURT

1 TABLESPOON LEMON ZEST

1. In a small saucepan, whisk together the honey and lemon juice. Over medium-high heat, bring the mixture to a boil, then reduce the heat to medium-low and simmer for several minutes, stirring constantly.

2. Remove the mixture from the heat, pour it into a large bowl, and cool completely in the fridge.

3. When the lemon juice mixture is cool, whisk in the yogurt and zest until well blended.

4. Freeze in an ice cream maker according to the manufacturer’s instructions.

5. Scoop into bowls and serve cold.

Plum Peach Sorbet

MAKES 4 CUPS

Black plums are a decadent fruit with rich juice and deep purple flesh that’s sweet and tart all at once. They’re a great choice for anyone with iron deficiencies, as their abundant vitamin C helps your body absorb iron. When you take this luscious sorbet out of the freezer, let it sit at room temperature for five to ten minutes before serving so that it’s easier to scoop.

1 CUP PITTED, SLICED BLACK PLUMS

3 CUPS PITTED, PEELED, AND SLICED PEACHES

1 TEASPOON FRESHLY SQUEEZED LEMON JUICE

¼ CUP HONEY

½ CUP UNSWEETENED APPLE JUICE

1. In a large bowl, stir together the plums, peaches, lemon juice, and honey until the fruit slices are well coated.

2. Transfer the fruit mixture to a food processor or blender and process with the apple juice until very smooth.

3. Pour the liquid into a container and cover it. Chill until the sorbet is completely frozen, about 6 hours.

Slow Cooker Chocolate Cake

MAKES 8 SERVINGS

Who says you can’t have chocolate cake when eating cleanly? This moist, delicious dessert would be perfect combined with ripe strawberries or a scoop of banana ice cream. Remember to put the oil or parchment paper in the bottom of your slow-cooker insert or it will be impossible to get the cake out.

EXTRA-VIRGIN OLIVE OIL FOR THE SLOW-COOKER INSERT

½ CUP WHOLE-WHEAT PASTRY FLOUR

½ CUP ALMOND FLOUR

½ CUP UNSWEETENED COCOA POWDER

2 TEASPOONS BAKING POWDER

1 CUP UNSWEETENED APPLE SAUCE

½ CUP ALMOND BUTTER

½ CUP HONEY

2 EGG WHITES, LIGHTLY BEATEN

1 TABLESPOON PURE VANILLA EXTRACT

1. Cut a piece of parchment paper (if using) to fit the bottom of your slow cooker and press it in. Very lightly coat the parchment and sides of the slow cooker with oil.

2. In a large bowl, mix together the flours, cocoa powder, and baking powder until well blended.

3. In a medium bowl, beat together the apple sauce, almond butter, honey, egg whites, and vanilla until combined.

4. Add the applesauce mixture to the dry ingredients and stir together well.

5. Spoon the batter into the slow cooker and turn it on low heat. Cook on low for 3 to 4 hours or until a toothpick inserted in the center comes out clean.

6. To remove the cake, simply run a knife around the edges, and allow the cake to cool about 10 minutes in the insert. Then, using oven mitts, cover the insert with a plate and turn it over; the cake will pop right out. Peel off the parchment paper.

7. Cut the cake into squares and serve warm.

Almond Fudge Cups

MAKES 24 CANDIES

These may not come in an orange wrapper, but they’re as good as peanut butter cups and have none of the added preservatives, flavorings, or sugar. This is a tiny dessert to be enjoyed with a nice cup of coffee while chatting with friends after a festive meal. For a firm texture, make sure to keep these delectable bites in the freezer, since coconut oil is a liquid at room temperature.

1 CUP COCONUT OIL

1 CUP UNSWEETENED COCOA POWDER

1½ CUPS ALMOND BUTTER

½ CUP MAPLE SYRUP

1 TEASPOON PURE VANILLA EXTRACT

1. Arrange 24 foil-lined candy cups in a baking dish and set aside.

2. In a small saucepan over low heat, melt the coconut oil. Transfer to a food processor or blender and add the remaining ingredients. Process until completely blended.

3. Pour the fudge batter into the candy cups until about ¾ full.

4. Put the cups in the freezer for about 60 minutes to set.

5. Store in a sealed container in the freezer.

images