cup brown rice syrupSatisfying Desserts
When the chocolate urge strikes we’ve got you covered. In this section you’ll find amazing recipes for chocolate pudding and sauce, fudge brownies, frosting, cake, cookies, bars, and confections. They’re so good, the whole family will gobble them up, and you’ll be proud to serve them to company. Don’t let on that they’re healthful, because no one would ever guess! You’ll also find a full range of other dessert delights.
For some people, desserts are like special occasions that only come around once in awhile. For others, a meal isn’t complete without something sweet at the finish. Whatever your dessert desire, there are bound to be recipes in this section that will fit the bill.
Of course, the most wholesome sweet ending to a well-balanced meal is some fresh fruit, one or two pieces of dried fruit, or a small handful of raisins. These provide nutrition along with their sweetness, so you aren’t simply consuming empty calories. A spoonful of unsweetened applesauce or apple butter is another pleasing way to end a meal, as is an ice-cold glass of chocolate or vanilla soy milk, rice milk, almond milk, or oat milk, or chilled amazake, a naturally sweet beverage made from sweet brown rice. Frozen Italian ice or dairy-free chocolate or fruit sorbet also make quick and refreshing sweet treats. You’ll want to savor these simple, fruit-based recipes for delightful desserts that won’t fill you out or weigh you down:
Crispy Rice Bars
MAKES 16 SQUARES
These crunchy, nutty squares make a delicious dessert or sweet snack.
cup brown rice syrup
¼ cup natural almond butter or peanut butter
½ teaspoon vanilla extract
2 cups crisped rice cereal
Additions (choose one):
½ cup lightly roasted chopped almonds or walnuts
½ cup currants, raisins, or finely chopped apricots
½ cup nondairy carob chips
Mist an 8-inch-square pan with nonstick cooking spray and set aside. Place brown rice syrup and nut butter in a small saucepan and warm until mixture is softened and smooth. Remove from heat and stir in vanilla extract. Combine cereal and the addition of your choice in a large bowl. Pour warm mixture over cereal mix and combine carefully, using a wooden spoon. Work as quickly as possible (this is especially important if using carob chips so they do not melt). Pack mixture evenly into prepared pan, pressing gently with your fingers. Cover pan with plastic wrap and chill until firm. Slice into squares and store in an airtight container in the refrigerator.
Per bar: Calories: 75; Protein: less than one gram; Carbohydrate: l4g; Fat: 2g; Sodium: 49mg; Cholesterol: 0mg; Fiber: less than one gram.
Date and Walnut Balls
MAKES ABOUT 30 BALLS
Moist, sweet dates are nature’s candy. Their gentle sweetness is highlighted in these delectable fruit and nut balls.
1¼ cups walnuts
½ pound soft and moist pitted dates
4 to 5 tablespoons hot water, as needed
Coarsely chop half the walnuts and very finely grind the rest. Process dates into a soft paste in a food processor, adding just enough hot water, one tablespoon at a time, to make a stiff but pliable mixture. Transfer to a bowl and work in the coarsely chopped walnuts with your hands. Lightly oil your hands so the paste does not stick. Take small lumps of paste and roll into 1-inch balls. Roll each ball in the finely ground walnuts. Store leftovers in the refrigerator.
Per ball: Calories: 43; Protein: 1g; Carbohydrate: 4g; Fat: 3g; Sodium: less than one mg; Cholesterol: 0mg; Fiber: lg.
Apricot Confections
MAKES 25 TO 30 PIECES
Apricots are an excellent source of vitamin A and potassium. These impressive confections are simply wonderful!
½ pound dried, unsulfured apricots
Hot water as needed
½ cup coarsely chopped pistachios
Confectioners sugar
About 30 pistachio halves, to decorate
Pulse apricots in food processor, then grind to a smooth paste, adding a very small amount of hot water, one teaspoon at a time, only if necessary. Transfer to a bowl and work in the pistachios with your hands. Wet or oil your hands so the paste does not stick. Take small lumps of the paste and roll into marble-size balls. Roll in confectioners sugar and press a pistachio half on top of each. Store leftovers in the refrigerator.
Per confection: Calories: 35; Protein: less than one gram; Carbohydrate: 7g; Fat: 1g; Sodium: 17mg; Cholesterol: 0mg; Fiber: less than one gram.
Stuffed Dates
MAKES AS MANY AS YOU LIKE
This incredibly simple, naturally sweet recipe is satisfying and delicious. It’s even elegant enough to serve to dinner guests.
Dates (preferably Medjool)
Nut butter (natural peanut, almond, or cashew)
Whole blanched almonds
Carefully slit dates with a sharp knife and remove pit. Fill slit with about ½ teaspoon nut butter. Then gently press in 1 whole blanched almond.
Per date: Calories: 61; Protein: 1.5g; Carbohydrate: 7g; Fat: 3g; Sodium: less than one mg; Cholesterol: 0mg; Fiber: lg.
Instant Chocolate Pudding
MAKES ABOUT 1
CUPS
Great homemade chocolate pudding in under five minutes? You bet! You’ll be an instant believer with this remarkable recipe.
1½ cups (about 12 ounces) firm silken tofu, crumbled
¼ to ½ cup dark brown sugar, unbleached cane sugar, or pure maple syrup
cup unsweetened cocoa or carob powder
2 teaspoons vanilla extract
Pinch of salt (optional)
Place all ingredients in food processor and blend several minutes until smooth and creamy. Chill in the refrigerator until serving time.
TIP:
• Start with the smaller amount of sugar and add a little more, as needed to suit your taste.
Per ¾-cup serving: Calories: 143; Protein: 10g; Carbohydrate: 20g; Fat: 4g; Sodium: I44mg; Cholesterol: 0mg; Fiber: 3g.
Ultra-Fudge Brownies
MAKES 12 TO 16 BROWNIES
The ultimate fudge brownie experience.
1¼ cups whole wheat flour
1 cup sugar
½ cup unsweetened cocoa or
carob powder
¼ teaspoon baking powder
¼ teaspoon salt
2 tablespoons organic canola or safflower oil
1 tablespoon vanilla extract
¾ cup firm silken tofu, crumbled
½ cup water
½ cup pure maple syrup
½ to 1 cup chopped walnuts
Preheat oven to 350°F. Mist an 8-inch-square glass baking pan with nonstick cooking spray and set aside. Combine flour, sugar, carob or cocoa powder, baking powder, and salt in a medium bowl and stir together until well combined. Combine tofu, water, maple syrup, carob or cocoa powder, oil, and vanilla in blender and process until completely smooth. Pour into the dry ingredients and stir until well combined. Fold in walnuts. Pour batter evenly into prepared pan. Bake on center rack of oven for 40 minutes, or until a cake tester inserted in the center comes out clean. Cool brownies in the pan. Cut and serve.
Per brownie: Calories: 183; Protein: 4g; Carbohydrate: 28g; Fat: 7g; Sodium: 49mg; Cholesterol: 0mg; Fiber: 3g.
Blonde Brownies
MAKES 12 TO 16 BROWNIES
Not too sweet, not too moist, these scrumptious blonde brownies are just right.
1¾ cups whole-wheat flour
cup sugar
½ cup nondairy chocolate or carob chips
½ cup chopped walnuts
½ teaspoon salt
½ cup firm silken tofu, rumbled
½ cup pure maple syrup
2 tablespoons organic canola or safflower oil
1 tablespoon vanilla extract
Preheat oven to 350°F. Mist an 8-inch-square baking pan with nonstick cooking spray and set aside. In a large bowl combine flour, sugar, chocolate or carob chips, walnuts, and salt. Mix with a dry wire whisk. Blend tofu, maple syrup, oil, and vanilla extract in a food processor or blender. Pour into flour mixture and stir until everything is evenly moistened. Batter will be stiff. Spoon into prepared baking pan. Bake 35 minutes, or until a toothpick inserted in the center comes out clean. Cool thoroughly before cutting and serving.
Per brownie: Calories: 156; Protein: 4g; Carbohydrate: 21g; Fat: 7g; Sodium: 75mg; Cholesterol: 0mg; Fiber: 2g.
Strawberry Shortcake
MAKES 4 SERVINGS
Fresh strawberries are a sign of summer For fun, cut the shortcakes into different shapes using cookie cutters.
2½ cups sliced fresh strawberries
4 teaspoons sugar
1 cup whole wheat flour
1½ teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1½ tablespoons organic canola or safflower oil
1 tablespoon frozen apple juice concentrate, thawed (undiluted)
About cup fortified plain or vanilla soy or rice milk, as needed ½ cup Tofu Whipped Topping (recipe here), or other nondairy whipped topping
Combine strawberries and sugar, and toss gently. Let stand 30 minutes. Preheat oven to 450°F. To make the shortcakes, combine flour, baking powder, baking soda, and salt in a large bowl and stir with a dry wire whisk. Combine oil and juice concentrate in a small measuring cup and beat with a fork until well blended. Pour into flour mixture, and cut in with a pastry blender or fork until the mixture resembles fine crumbs. Using a fork, stir in just enough milk so dough leaves the sides of the bowl and rounds up into a ball. (Too much milk will make the dough sticky, not enough milk will make the shortcakes dry.) Turn dough out onto a lightly floured surface and knead lightly 20 to 25 times, about 30 seconds, then gently smooth into a ball. Roll or pat dough into a ½-inch-thick circle and cut with a floured 3-inch biscuit cutter into 4 rounds. Place shortcakes on a dry baking sheet as soon as they are cut, spacing them about 1-inch apart. Bake on center rack of oven until golden brown, about 10 to 12 minutes. Immediately transfer to a cooling rack.
Carefully split shortcakes crosswise while they are warm, and spread with a small amount of the whipped topping. Place bottom halves of shortcakes on four dessert plates, and spoon half of the strawberries over them. Cover with the top halves of the shortcakes. Spoon on remaining strawberries, and top with the remaining whipped topping.
TIP:
• If desired, any other fresh, seasonal berries of your choice may be substituted for the strawberries.
Per shortcake: Calories: 230; Protein: 5g; Carbohydrate: 37g; Fat: 8g; Sodium: 385mg; Cholesterol: 0mg; Fiber: 6g.
MAKES ABOUT 1½ CUPS
This incredibly easy whipped topping has a mesmerizing flavor It’s a wonderful touch to homemade confections.
1½ cups (about 12 ounces) firm silken tofu, crumbled
¼ cup pure maple syrup
1 tablespoon organic canola or safflower oil
2 teaspoons vanilla extract
Pinch of ground nutmeg
Combine all ingredients in food processor and process until completely smooth and very creamy. Store in an airtight container in the refrigerator.
TIP:
• The secret to the ultra-creamy consistency of this topping is processing it for several minutes, which eliminates any graininess. After the long processing time the texture will be miraculously transformed. A food processor should be used, because the mixture is too thick to process effectively in a blender.
Banana Snack Cake with Creamy Fudge Frosting
MAKES 12 TO 16 SERVINGS
A popular cake for snacking or for dessert.
1½ cups mashed ripe banana (about 3 to 4 medium bananas)
½ cup pure maple syrup
2 tablespoons organic canola or safflower oil
2 teaspoons vanilla extract
2¼ cups whole wheat flour
1 tablespoon baking powder
1 teaspoon baking soda
1 cup coarsely chopped or broken walnuts
1½ cups Creamy Fudge Frosting (recipe follows)
Preheat oven to 350°F. Mist an 8-inch square glass baking pan with nonstick cooking spray and set aside. Combine banana, syrup, oil, and vanilla extract in a large bowl and mix well. Place remaining ingredients, except walnuts and frosting, in a separate large bowl and stir together. Gradually stir dry ingredients into wet ingredients, sprinkling in about V3 at a time. Mix until well combined. Batter will be very thick. Stir in walnuts. Spoon batter into prepared baking pan. Bake on center rack of oven for 30 to 35 minutes, or until a cake tester inserted in the center comes out clean. Cool in the pan on a cooling rack. Frost with Creamy Fudge Frosting. Cool completely before cutting.
Per slice: Calories: 241; Protein: 5g; Carbohydrate: 35g; Fat: l1g; Sodium: l60mg; Cholesterol: 0mg; Fiber: 4g.
Creamy Fudge Frosting
MAKES 3 CUPS
Spread this extraordinary fudge frosting on your favorite cake, muffins, or cookies.
1½ cups (about 12 ounces) firm silken tofu
¾ cup pure maple syrup
cup natural almond or cashew butter
½ cup unsweetened cocoa or carob powder
1 tablespoon vanilla extract
Combine all ingredients in a food processor and process until smooth and creamy. Store any unused frosting in the refrigerator.
Per one-quarter-cup serving: Calories: 171; Protein: 4g; Carbohydrate: 21g; Fat: 9g; Sodium: 15mg; Cholesterol: 0mg; Fiber: 2g.
Chocolate Bonbons
MAKES ABOUT 40 BONBONS
These rich, fudgey balls will satisfy your chocolate cravings instantly!
¼ cup brown rice syrup
¼ cup natural almond or peanut butter
1½ tablespoons unsweetened cocoa or carob powder
1 tablespoon organic canola or safflower oil
½ teaspoon vanilla extract
2 brown rice cakes, finely crushed, or 1¼ cups puffed or crisped brown rice cereal
Place syrup, nut butter, cocoa or carob powder, and oil in a medium saucepan. Warm over low heat until melted and well combined. Remove from heat and stir in vanilla. Using a sturdy wooden spoon, stir in crushed rice cakes or rice cereal until thoroughly incorporated. Let cool until mixture can be handled easily. Roll between your hands into marble-size balls. Place each ball as it is formed on a sheet of waxed paper or parchment paper. Store in an airtight container at room temperature.
Per bonbon: Calories: 21; Protein: less than one gram; Carbohydrate: 3g; Fat: 1g; Sodium: 10mg; Cholesterol: 0mg; Fiber: less than one gram.
Tootsie Roll Heaven
MAKES ABOUT 24 ROLLS (ABOUT 1½ INCHES IN LENGTH)
It takes two strong hands to blend this recipe, but the results are worth the effort.
1 cup unsweetened cocoa or carob powder
cup natural peanut, almond, or cashew butter
¼ cup pure maple syrup
2 tablespoons brown rice syrup
½ cup oat flour (see Tip) or wheat germ
Combine all ingredients in a large bowl and stir with a large, sturdy spoon. Finish mixing with your hands until mixture is very well combined. Mold into 24 small “tootsie rolls,” about IV2 inches in length. Line a baking sheet with waxed paper or parchment paper and arrange rolls in a single layer. Freeze until very firm (about 1 to 2 hours). Store in freezer or refrigerator.
TIP
• To make oat flour, whirl rolled oats in a dry blender until finely ground and powdery.
Per roll: Calories: 51; Protein: 1g; Carbohydrate: 9g; Fat: 2g; Sodium: 4mg; Cholesterol: 0mg; Fiber: 2g.
Hot Fudge Cake
MAKES ABOUT 8 SERVINGS
This cake tastes so rich it’s hard to believe there’s virtually no fat and no eggs in it. For the best flavor, serve it chilled, if you can wait that long. It’s also delicious warm or at room temperature.
1 cup whole wheat flour
½ cup unsweetened cocoa powder
2 teaspoons baking powder
½ cup fortified vanilla soy or rice milk
¼ cup unsweetened applesauce
1 teaspoon vanilla extract
1 cup dark brown sugar
1¾ cups hot water
Preheat oven to 350°F. Mist an 8-inch-square baking pan with nonstick cooking spray. Combine flour, baking powder, salt, and ¼ cup of the cocoa powder in a large bowl. In a separate bowl combine milk and apple sauce. Pour into flour mixture and mix well. Spoon batter into prepared pan. In a clean bowl combine brown sugar and remaining ¼ cup cocoa. Gradually beat in hot water using a wire whisk and blend thoroughly. Pour evenly over batter in pan. Bake on center rack of oven for 40 to 45 minutes. Remove and cool in pan on a cooling rack. There will be a layer of moist, brownie-style cake on top and a layer of fudge sauce underneath. To serve, spoon fudge sauce on top of each serving of cake.
Per slice: Calories: 143; Protein: 3g; Carbohydrate: 33g; Fat: 1g; Sodium: 188mg; Cholesterol: 0mg; Fiber: 4g.
Incredible Hot Fudge Sauce
MAKES 1½ CUPS
Serve warm as a topping for cake, desserts, non-dairy ice cream or sorbet, or as a dipping sauce for fruit.
½ cup unsweetened cocoa or carob powder
2 tablespoons cornstarch or arrowroot
1¼ cups fortified vanilla soy or rice milk
½ cup pure maple syrup
Combine cocoa or carob powder and cornstarch or arrowroot in a small bowl and stir with a dry wire whisk. Transfer to a small saucepan and gradually whisk in ½ cup of the milk. Slowly whisk in remaining milk and maple syrup, and mix well. Cook over medium heat whisking constantly for 2 to 3 minutes or until thickened. Store in an airtight container in the refrigerator. Reheat as needed.
Per one-half-cup serving: Calories: 232; Protein: 5g; Carbohydrate: 52g; Fat: 3g; Sodium: 48mg; Cholesterol: 0mg; Fiber: 5g.
Oatmeal Carob Chippers
MAKES ABOUT 4 DOZEN COOKIES
These old-fashioned carob chip cookies will really satisfy your sweet tooth.
3 cups rolled oats
1¼ cups whole wheat flour
¼ cup shredded coconut
½ teaspoon baking soda 1 cup water
1 cup unsweetened apple juice
¼ cup brown rice syrup
3 tablespoons organic canola or safflower oil
cup nondairy carob chips
½ cup chopped walnuts or pecans
Preheat oven to 350°F. Mist baking sheets with nonstick cooking spray or line with parchment paper. Combine oats, flour, coconut, and baking soda in a large bowl. In a separate bowl whisk together water, juice, syrup, and oil until well combined. Pour into flour mixture and mix well. Stir in carob chips and nuts. Drop rounded spoonfuls onto prepared baking sheets and press flat with palm of hand. Bake 20 to 25 minutes. Cool on a rack.
Per cookie: Calories: 74; Protein: 2g; Carbohydrate: 10g; Fat: 3g; Sodium: l6mg; Cholesterol: 0mg; Fiber: less than one gram.
Carob Fondue
MAKES 8 SERVINGS
Dip your favorite fresh fruit—strawberries, bananas, pineapple, melon balls, orange sections, or whatever—into this rich dark sauce for a very special delight.
1 (10-ounce) package carob chips
cup fortified vanilla soy or rice milk
½ cup brown rice syrup
¼ teaspoon ground nutmeg
¼ teaspoon ground cardamom
Combine all ingredients in a heavy-bottomed medium saucepan and warm over very low heat, stirring often, until chips have melted and mixture is smooth and creamy. Transfer to a fondue pot and keep warm over a low flame.
Per ¼-cup serving: Calories: 251; Protein: 5g; Carbohydrate: 34g; Fat: 12g; Sodium: 32mg; Cholesterol: 0mg; Fiber: 2g.
Carob Walnut Fudge
MAKES 16 SQUARES
When the chocolate cravings hit hard, indulge in a piece of this luscious fudge for instant relief.
1 cup nut butter (almond, peanut, cashew, or sunflower)
1 cup brown rice syrup (see Tip below)
1 cup unsweetened carob or cocoa powder
½ cup chopped walnuts
Mist an 8-inch-square pan with nonstick cooking spray and set aside. Combine nut butter and syrup in a saucepan and heat over low heat, stirring almost constantly until mixture is soft and blended. Remove from heat and beat in carob powder with a sturdy wooden spoon. When well blended, stir in walnuts. Spread evenly into prepared pan, pushing mixture into corners. Chill in refrigerator. Cut into squares when cool and firm.
TIP:
• To easily release brown rice syrup from measuring cup, lightly oil the cup before measuring, or mist it with nonstick cooking spray.
Per square of fudge: Calories: 194; Protein: 4g; Carbohydrate: 22g; Fat: 13g; Sodium: 27mg; Cholesterol: 0mg; Fiber: 3g.
Puffy Bars
MAKES 8 LARGE BARS
Decadently delicious!
4 cups unsweetened puffed rice cereal
¾ cup brown rice syrup
¼ cup natural almond butter
1 teaspoon almond extract
¼ cup nondairy carob chips
Mist an 8-inch-square baking pan with nonstick cooking spray and set aside. Place cereal in a large bowl. Combine rice syrup and almond butter in a small saucepan and heat over low heat, stirring often, until soft and blended. Pour over cereal and mix until evenly coated. Stir in carob chips and mix again. Press into prepared pan, cover with plastic wrap, and chill for 30 to 60 minutes before serving.
Per bar: Calories: 242; Protein: 3g; Carbohydrate: 38g; Fat: 9g; Sodium: 37mg; Cholesterol: 0mg; Fiber: lg.
Almond Fudge Cookies
MAKES 2 DOZEN COOKIES
Festive and rich, these cookies are extra delicious when served with a glass of ice-cold nondairy almond milk.
1 cup whole wheat flour
½ cup oat flour (see Tip here)
½ cup unsweetened carob powder, sifted
½ teaspoon baking powder
¼ teaspoon salt
½ cup pure maple syrup
¼ cup organic canola or safflower oil
1 teaspoon vanilla extract
24 whole blanched almonds
Preheat oven to 350°F. Mist baking sheets with nonstick cooking spray or line with parchment paper and set aside. Combine flour, carob powder, baking, powder, and salt in a large bowl and stir together with a dry wire whisk. In a separate bowl combine syrup, oil, and vanilla extract. Pour into dry ingredients and mix thoroughly. Dough will be stiff. Form into 24 walnut-size balls using water-moistened hands and place on prepared baking sheets. Place one whole almond in the center of each ball, pressing it down lightly. Bake 12 minutes. Transfer to a cooling rack. Cool completely before storing.
Per cookie: Calories: 75; Protein: 1g; Carbohydrate: 12g; Fat: 3g; Sodium: 34mg; Cholesterol: 0mg; Fiber: 2g.
Hot Carob “Cocoa”
MAKES 1 SERVING
A cup of Hot Caroh “Cocoa” is a nice treat or simple dessert. It is surprisingly thick and creamy tasting, even when made with water, and its flavor is reminiscent of bittersweet chocolate. Because carob is somewhat sweeter than cocoa powder, you may not need to add much, if any, sweetener.
2 tablespoons unsweetened carob powder
¼ teaspoon cornstarch or arrowroot
6 to 8 ounces water or fortified vanilla soy or rice milk
¼ teaspoon vanilla extract (omit if using vanilla soy or rice milk)
Sweetener of your choice (optional)
In a small saucepan whisk together carob and arrowroot or cornstarch. Gradually whisk in water or milk, keeping the mixture as smooth as possible. Heat, stirring often, until steaming hot. Stir in vanilla extract, if using, and sweetener to taste.
TIPS:
• If you prefer, you can substitute unsweetened cocoa powder for the carob powder, or try a combination of the two as you wean yourself off chocolate.
• This recipe is easily doubled, tripled, or quadrupled.
Per one-cup serving: Calories: 129; Protein: 7g; Carbohydrate: 22g; Fat: 4g; Sodium: 100mg; Cholesterol: 0mg; Fiber: 5g.