MAKES ABOUT 23
These chocolaty treats are like little brownie bites, and so easy to make.
1½ cups pitted dates
½ cup raisins
1 cup rolled oats
2 tablespoons pumpkin seeds
¼ cup cocoa powder
2 tablespoons chocolate plant-based protein powder (optional)
⅛ teaspoon sea salt
1 teaspoon pure vanilla extract
3 tablespoons sugar-free, nondairy chocolate chips (optional)
In a food processor, combine the dates, raisins, oats, and pumpkin seeds. Process until the mixture is crumbly. Add the cocoa, protein powder (if using), salt, and vanilla. Process again, and let the processor run until the mixture begins to get sticky and form clumps. At this point, add the chocolate chips (if using), and pulse until a ball forms on the blade. Remove the bowl, and roll small scoops (about 1 tablespoon each) of the mixture into balls. Continue until all of the mixture is used. Transfer to an airtight container in the fridge, where they will keep for a couple of weeks, or to the freezer, where they will keep for a couple of months.
NUTRITIONAL FACTS
Per 3-ball serving: 168 calories, 4 g protein, 38 g carbohydrates, 24 g sugar, 2 g total fat, 11% calories from fat, 5 g fiber, 41 mg sodium
MAKES 9 SERVINGS
Baking doesn’t get much easier than this. Everything goes into the blender, then into the oven. Presto, banana cake!
¼ cup coconut nectar or pure maple syrup
¼ cup water
2 teaspoons vanilla
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
3½ cups sliced, well-ripened bananas
1 cup whole grain spelt flour
½ cup rolled oats
2 teaspoons baking powder
Preheat the oven to 350°F. Lightly coat an 8" x 8" pan with cooking spray and line the bottom of the pan with parchment paper.
In a blender, combine the nectar or syrup, water, vanilla, cinnamon, nutmeg, salt, and 3 cups of the sliced bananas. Puree until smooth. Add the flour, oats, baking powder, and the remaining ½ cup of bananas. Pulse a couple of times, until just combined. (Don’t puree; you don’t want to overwork the flour.) Transfer the mixture into the baking dish, using a spatula to scrape down the sides of the bowl. Bake for 30 to 32 minutes, until fully set. (Insert a toothpick in the center and see if it comes out clean.) Transfer the cake pan to a cooling rack. Let cool completely before cutting.
NUTRITIONAL FACTS
Per serving: 141 calories, 3 g protein, 32 g carbohydrates, 14 g sugar, 1 g total fat, 5% calories from fat, 4 g fiber, 177 mg sodium
MAKES 6 SERVINGS (ABOUT 1½ CUPS)
This sauce works equally well with pancakes or French toast, or to dollop on oatmeal!
1 cup frozen mango
¼ cup soaked cashews
½ cup + 1–3 tablespoons orange juice
1–2 tablespoons coconut nectar (optional)
Pinch of sea salt
In a blender, combine the mango, cashews, and ½ cup of the juice. Puree until smooth. If the mixture is too thick to blend, add the additional 1 to 3 tablespoons of orange juice as needed. Puree again. Taste, and add the coconut nectar, if desired. Serve with fruit, Easy-as-Pie Baked Apples, or Breakfast Polenta Cakes.
NUTRITIONAL FACTS
Per serving: 56 calories, 1 g protein, 8 g carbohydrates, 6 g sugar, 2 g total fat, 37% calories from fat, 1 g fiber, 50 mg sodium
MAKES 3 SERVINGS (2¾ CUPS)
Dessert dreams do come true! This dreamy chocolate gelato is made with simple, healthful ingredients. No ice cream maker required!
½ cup cubed ripe avocado
2 tablespoons raw cashew or raw almond butter
½ cup low-fat nondairy milk
1 cup (packed) pitted dates
1 cup frozen, overripe, sliced bananas
¼ cup cocoa powder
½ teaspoon pure vanilla extract
⅛ teaspoon sea salt
In a high-speed blender, combine the avocado, nut butter, milk, dates, bananas, cocoa, vanilla, and salt. (If you’re using a standard blender, soak the dates in warm water for about ½ hour, then drain before blending.) Puree until very smooth. Transfer to a container to freeze. The gelato will take 4 to 6 hours to completely set, but it can also be enjoyed softer set. It’s up to you!
IDEA: This mixture is equally delicious served straight up as a pudding or mousse. Try serving it with fresh berries or other fruit.
NUTRITIONAL FACTS
Per serving: 320 calories, 6 g protein, 60 g carbohydrates, 39 g sugar, 11 g total fat, 28% calories from fat, 10 g fiber, 119 mg sodium
MAKES 2 SERVINGS
This pudding can be made at any time of year using frozen berries—and very quickly, too. The chia seeds are pureed with the berries for a creamy, smooth texture.
1½ cups frozen whole strawberries (see Strawberries Note)
3 tablespoons white chia seeds (see Chia Seeds Note)
1 tablespoon coconut nectar or pure maple syrup
1 teaspoon lemon juice
Pinch of sea salt
½ cup + 2–3 tablespoons plain low-fat nondairy milk
In a blender, combine the strawberries, chia seeds, nectar or syrup, lemon juice, salt, and ½ cup plus 2 tablespoons of the milk. Puree until the seeds are fully pulverized and the pudding begins to thicken. (It will thicken more as it cools.) Add the extra 1 tablespoon milk if needed to blend. Transfer the mixture to a large bowl or dish and refrigerate until chilled, about an hour or more. (It will thicken more with chilling, but really can be eaten right away.)
STRAWBERRIES NOTE • Frozen strawberries can be tricky to measure, since some are very large, and we don’t slice or chop them before blending. Just measure the best you can. The flavor will be great whether the measure is a little generous or a little scant!
CHIA SEEDS NOTE • In this recipe, it’s best to use white chia seeds, as black seeds will discolor the pudding.
NUTRITIONAL FACTS
Per serving: 185 calories, 4 g protein, 33 g carbohydrates, 16 g sugar, 5 g total fat, 24% calories from fat, 9 g fiber, 182 mg sodium
MAKES 3 SERVINGS (1¾ CUPS)
Here is the taste of freshly baked banana bread in a creamy, dreamy “ice cream.”
½ cup (packed) pitted dates (see Note)
¼–⅓ cup plain or vanilla low-fat nondairy milk
1 tablespoon raw cashew or raw almond butter
¼ teaspoon ground nutmeg
A couple pinches of sea salt
2 cups frozen, sliced, overripe bananas
In a blender, combine the dates with ¼ cup of the milk. (If you’re using a high-speed blender, that should be enough milk, but if you’re using a regular blender you may need to use ⅓ cup of the milk.) Blend until smooth. Add the nut butter, nutmeg, and salt, and blend. Add about half of the bananas and puree until the mixture is smooth, then add the remaining bananas and puree again until smooth. Transfer to a container and freeze for 1 to 2 hours (for soft serve) or 4 to 5 hours or overnight for a firmer-set ice cream.
NOTE • If your dates are soft, go ahead and blend them up. If they are at all hard or chewy, soak them in boiled water for about 15 minutes. Drain off all the water before adding them to the recipe.
NUTRITIONAL FACTS
Per serving: 198 calories, 3 g protein, 44 g carbohydrates, 29 g sugar, 3 g total fat, 14% calories from fat, 5 g fiber, 205 mg sodium
MAKES 4 SERVINGS
This is such a fun way to prepare baked apples! Instead of baking them whole, we cut them in half, then add toppings. They are easy to make and look impressive when served to guests.
4 medium apples, cored and cut in half horizontally
2 teaspoons lemon juice
16 pitted dates
¼ cup almond flour (or tigernut flour, for nut-free)
2 tablespoons coconut sugar
1½ teaspoons cinnamon
⅛ teaspoon sea salt
¼ cup boiled water
Preheat the oven to 400°F.
Place the apple halves, cut sides up, in a glass pie plate. Squeeze the lemon juice over the tops of the apples. Place 2 dates in the center of each apple half. In a small bowl, combine the flour, sugar, cinnamon, and salt. Mix to combine well. Distribute this filling among the centers and over the tops of the apples. Pour the water into the bottom of the pie plate. Cover with foil and bake for 30 minutes. Remove the foil after 30 minutes, and bake for another 7 to 10 minutes, to lightly brown the tops of the apples. Remove from the oven, let cool as desired, and serve.
NUTRITIONAL FACTS
Per serving: 242 calories, 3 g protein, 55 g carbohydrates, 44 g sugar, 4 g total fat, 14% calories from fat, 8 g fiber, 77 mg sodium
MAKES 4 SERVINGS (¾ CUP)
This sauce is unbelievably simple yet tastes sublime. Try it over desserts, as a dip for fruit, or even as a sauce for waffles, pancakes, or fruit parfaits.
½ cup packed dates (see Note)
⅔ cup low-fat nondairy milk
1 tablespoon almond or cashew butter (optional)
¼ teaspoon sea salt
¼ teaspoon vanilla bean powder(or ½ teaspoon pure vanilla extract)
In a blender, combine the dates, milk, nut butter, salt, and vanilla powder or extract. (This is quick and easy with a high-speed blender. With a regular blender, it will take longer.) Puree until the mixture is smooth, and also until it starts to become warm. Serve immediately or transfer to an airtight container and refrigerate for up to a week.
NOTE • If your dates aren’t very soft, soak them in boiled water for 15 minutes and drain well before blending.
NUTRITIONAL FACTS
Per serving: 67 calories, 1 g protein, 16 g carbohydrates, 13 g sugar, 0.3 g total fat, 4% calories from fat, 2 g fiber, 162 mg sodium
MAKES 4 SERVINGS
This light, healthful apple crisp is quick and easy to prepare. For a tasty variation, try substituting a portion of the apples with an equal amount of fresh pears. Try it with a small scoop of nondairy ice cream or dairy-free yogurt.
Fruit Mixture
3 tablespoons freshly squeezed orange juice or pressed apple juice
2 tablespoons coconut nectar or pure maple syrup
2 tablespoons water
1½ tablespoons freshly squeezed lemon juice
2 teaspoons arrowroot or tapioca powder (can substitute organic cornstarch)
1 teaspoon cinnamon
Pinch of allspice
⅛ teaspoon sea salt
4–4½ cups apples, cored, cut into small chunks (peeling optional)
Crisp Topping
1½ tablespoons almond or cashew butter, raw or roasted
3 tablespoons coconut nectar or pure maple syrup
¾ cup rolled oats
½ cup oat flour
⅛ teaspoon sea salt
Preheat the oven to 350°F.
To make the fruit mixture: In a large bowl, combine the orange or apple juice, nectar or syrup, water, and lemon juice. Stir to combine. Add the arrowroot or tapioca powder, cinnamon, allspice, and salt, whisking thoroughly. Add the fruit and stir to coat. Transfer the mixture to an 8" x 8" (or similar size) glass baking dish.
To make the topping: In a medium bowl, combine the nut butter with the nectar or syrup, stirring until fully incorporated. Add the oats, oat flour, and salt, and mix until crumbly, using a spoon or your fingers. Sprinkle the topping evenly over the fruit. Cover with foil and bake for 35 minutes, or until the fruit is tender. Remove the foil and bake for another 10 minutes, to crisp the topping slightly. Let cool a little before serving.
NUTRITIONAL FACTS
Per serving: 292 calories, 6 g protein, 59 g carbohydrates, 30 g sugar, 6 g total fat, 16% calories from fat, 7 g fiber, 166 mg sodium
MAKES 5 SERVINGS
Call it dessert or call it breakfast. Or just call it fabulous!
6–6½ cups cubed sprouted grain bread (can use heels of bread or mix varieties)
⅓ cup pure maple syrup
2 tablespoons hemp seeds
2 tablespoons whole chia seeds
1 teaspoon cinnamon
1 teaspoon pure vanilla extract
⅛ teaspoon sea salt
1½ cups plain low-fat nondairy milk
2 cups sliced overripe bananas (about 3 small or medium)
Preheat the oven to 350°F. Lightly coat an 8" x 8" glass baking dish with cooking spray.
Place the cubed bread in the prepared dish. In a blender, combine the syrup, hemp seeds, chia seeds, cinnamon, vanilla, salt, and about half of the milk. Puree until completely smooth. Add the remaining milk and the sliced bananas. Pulse to break up the bananas. (You want them lightly mashed, not fully pureed.) Pour this mixture over the bread cubes and gently mix to combine. Bake for about 40 minutes, or until the top is golden and the bread pudding is fairly well set. (It can retain a softer, more pudding-like consistency, but it shouldn’t be sloshy.) Remove from the oven and let cool slightly before serving. You can also serve it at room temperature or chilled, but warm is tastiest! (See Note.)
NOTE • If you’ve refrigerated leftovers, you can gently reheat them in either the same glass pan or a smaller ovenproof dish. Cover the dish with foil and bake at 350°f until the food is warmed through.
NUTRITIONAL FACTS
Per serving: 302 calories, 8 g protein, 58 g carbohydrates, 24 g sugar, 5 g total fat, 14% calories from fat, 7 g fiber, 370 mg sodium
MAKES 3 SERVINGS
This easy and delightful dessert is refreshing, bright, and creamy.
2 cups frozen, sliced, overripe bananas
2 cups frozen or fresh raspberries
Pinch of sea salt
1–2 tablespoons coconut nectar or 1–1½ tablespoons pure maple syrup
In a food processor or high-speed blender (see Note), combine the bananas, raspberries, salt, and 1 tablespoon of the nectar or syrup. Puree until smooth. Taste, and add the remaining nectar or syrup, if desired. Serve immediately, if you like a soft-serve consistency, or transfer to an airtight container and freeze for an hour or more, if you like a firmer texture.
NOTE • If you don’t have a high-speed blender, use a food processor, instead. A standard blender will have a hard time chugging through the frozen fruit without adding extra liquid.
NUTRITIONAL FACTS
Per serving: 193 calories, 3 g protein, 47 g carbohydrates, 24 g sugar, 1 g total fat, 6% calories from fat, 13 g fiber, 101 mg sodium
MAKES 3 SERVINGS (3 CUPS)
This is a twist on the popular pineapple whip that you may have seen at amusement parks. Now you can make it at home.
2 cups cubed frozen pineapple (see Pineapple Note)
1 cup sliced, frozen, overripe banana
⅓ cup + 1–2 tablespoons low-fat nondairy milk (see Milk Note)
¼ teaspoon vanilla bean powder (optional)
Small pinch of sea salt
2–3 teaspoons coconut nectar or pure maple syrup (optional)
In a food processor or high-speed blender (see Blender Note), combine the pineapple, banana, vanilla powder, salt, and ⅓ cup of the milk. Pulse to get things moving, and then puree. Add the remaining 1 to 2 tablespoons milk if needed to blend. Once the whip is smooth, taste it, and add the nectar or syrup, if desired. Serve, or transfer to an airtight container and freeze for an hour or more to set a little more firmly before serving.
PINEAPPLE NOTE • Another delicious option is to substitute frozen mango for some or all of the pineapple. Try using 1 cup of each at first, and if you love it, next time try using mango for the full 2 cups! You may want to use more maple syrup with mango.
MILK NOTE • Depending on your blender and whether you’re using a room temperature banana, you may need more or less milk. Blend and add milk as needed. Just be patient, let the blender get moving, and don’t overdo the milk initially.
BLENDER NOTE • If you don’t have a high-speed blender, use a food processor instead. While you can use a standard blender here, it has a harder time working through the frozen fruit with this amount of liquid, so you may need more liquid than is optimal for the recipe.
NUTRITIONAL FACTS
Per serving: 109 calories, 2 g protein, 27 g carbohydrates, 18 g sugar, 0.5 g total fat, 4% calories from fat, 3 g fiber, 77 mg sodium
MAKES 20
Made with whole grain flours and no butter or oil, these cookies are almost too good to be true. Healthy and delicious!
3–3½ tablespoons almond butter (or tigernut butter, for nut-free)
¼ cup pure maple syrup
¼ cup brown rice syrup
2 teaspoons pure vanilla extract
1⅓ cups oat flour
1 cup + 2 tablespoons rolled oats
1½ teaspoons baking powder
½ teaspoon cinnamon
¼ teaspoon sea salt
2–3 tablespoons sugar-free nondairy chocolate chips
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
In the bowl of a mixer, combine the almond butter, maple syrup, brown rice syrup, and vanilla. Using the paddle attachment, mix on low speed for a couple of minutes, until creamy. Turn off the mixer and add the flour, oats, baking powder, cinnamon, salt, and chocolate chips. Mix on low speed until incorporated. Place 1½-tablespoon mounds on the prepared baking sheet, spacing them 1" to 2" apart, and flatten slightly. Bake for 11 minutes, or until just set to the touch. Remove from the oven, let cool on the pan for just a minute, and then transfer the cookies to a cooling rack.
NUTRITIONAL FACTS
Per cookie: 90 calories, 2 g protein, 16 g carbohydrates, 4 g sugar, 2 g total fat, 23% calories from fat, 2 g fiber, 75 mg sodium
MAKES 4 SERVINGS
This dessert has the creamy, light texture of gelato, with the sweetness reined in. It is just delicious.
2 cups frozen mango chunks
1 cup frozen, sliced, overripe banana (can use room temperature, but must be overripe)
Pinch of sea salt
½ teaspoon pure vanilla extract
¼ cup + 1–2 tablespoons low-fat nondairy milk
2–3 tablespoons coconut nectar or pure maple syrup (optional)
In a food processor or high-speed blender (see Note), combine the mango, banana, salt, vanilla, and ¼ cup of the milk. Pulse to get things moving, and then puree, adding the remaining 1 to 2 tablespoons milk if needed. Taste, and add the nectar or syrup, if desired. Serve, or transfer to an airtight container and freeze for an hour or more to set more firmly before serving.
NOTE • If you don’t have a high-speed blender, use a food processor instead. While you can use a standard blender here, it has a harder time working through the frozen fruit with this amount of liquid, so you may need more liquid than is optimal for the recipe.
NUTRITIONAL FACTS
Per serving: 116 calories, 1 g protein, 29 g carbohydrates, 22 g sugar, 0.5 g total fat, 4% calories from fat, 2 g fiber, 81 mg sodium
MAKES 4 SERVINGS
This spectacular dessert can be made with fresh or frozen berries. Enjoy it any time of year.
Batter Topping
1 cup spelt flour
2 tablespoons coconut sugar
1 teaspoon baking powder
½ teaspoon cinnamon
⅛ teaspoon sea salt
½ cup plain low-fat nondairy milk
¼ cup unsweetened applesauce
2 teaspoons lemon juice
1 teaspoon lemon zest
Berry Base
4–4½ cups fresh or frozen berries (see Note)
2 tablespoons coconut sugar
2 teaspoons tapioca starch
1 teaspoon pure vanilla extract
Pinch of sea salt
¼ cup water
Preheat the oven to 350°F.
To prepare the batter topping: In a large bowl, combine the flour, sugar, baking powder, cinnamon, and salt. In a small bowl, combine the milk, applesauce, lemon juice, and lemon zest. Add the wet mixture to the dry and stir until just well combined. The batter should be fairly thick.
To make the fruit base: In an 8" x 8" glass baking dish, combine the berries, sugar, tapioca starch, vanilla, and salt, and toss thoroughly. Add the water and toss again. Roughly distribute the batter over the top of the berry base. (It doesn’t need to fully cover the berries.) Bake for about 45 minutes, or until the topping is fully baked through.
NOTE • If using frozen berries, add another 5 to 10 minutes to the baking time.
NUTRITIONAL FACTS
Per serving: 225 calories, 6 g protein, 51 g carbohydrates, 24 g sugar, 1 g total fat, 5% calories from fat, 7 g fiber, 285 mg sodium
MAKES 6 SERVINGS
This cake will surprise you. Don’t tell anyone what’s in it, just enjoy it! Pair with Magical Chocolate Frosting.
½ cup + 1 tablespoon chickpea flour
½ cup + 1 tablespoon almond meal
¼ cup cocoa powder
1 tablespoon ground chia seeds
1 teaspoon baking soda
⅛ teaspoon sea salt
½ cup aquafaba (the liquid from 1 can of chickpeas or white beans)
⅓ cup + ½–1 tablespoon coconut nectar
1 tablespoon balsamic vinegar
2 teaspoons pure vanilla extract
2 tablespoons nondairy chocolate chips (optional)
Preheat the oven to 350°F. Lightly coat a round cake pan with cooking spray and cover the bottom of the pan with parchment paper.
In a medium bowl, combine the flour, almond meal, cocoa powder, ground chia, baking soda, and salt. Add the aquafaba, nectar, vinegar, and vanilla, and use a whisk to combine well to remove any chickpea flour lumps. Don’t worry about overmixing. Add the chocolate chips (if using) and transfer the batter to the prepared cake pan. Bake for about 27 minutes, until a toothpick inserted in the center comes out clean. Transfer the pan to a cooling rack. Let cool completely before removing the cake from the pan.
IDEA: If you want to make this cake into cupcakes, line a muffin pan with 12 parchment cupcake liners, and bake at 350°f for 17 to 18 minutes, or until a toothpick inserted into the center comes out clean.
NUTRITIONAL FACTS
Per serving: 160 calories, 5 g protein, 23 g carbohydrates, 14 g sugar, 7 g total fat, 36% calories from fat, 4 g fiber, 687 mg sodium
MAKES 6 SERVINGS (ENOUGH FROSTING TO COVER A ONE-LAYER CAKE, SUCH AS THE CHICKY CHOCOLATE CAKE)
This might be the easiest frosting you’ve ever made, and also the healthiest.
1 cup silken firm tofu or medium-soft tofu, patted dry (see Note)
¼ cup cocoa powder
¼ cup packed pitted dates
½–1 teaspoon pure vanilla extract
½ teaspoon orange or almond extract (if not using full amount of vanilla)
Couple pinches of sea salt
¼–⅓ cup brown rice syrup or thick coconut nectar
In a blender or food processor (not a mixer; it won’t smooth the tofu), combine the tofu, cocoa, dates, vanilla extract, orange or almond extract (if using), salt, and ¼ cup of the syrup or nectar. Puree until very smooth. Taste, and add the remaining syrup or nectar to sweeten, if desired. Transfer to a container and refrigerate. (It will thicken more as it cools.)
NOTE • Be sure to use silken here, not standard tofu. They are very different in texture.
NUTRITIONAL FACTS
Per serving: 94 calories, 4 g protein, 19 g carbohydrates, 8 g sugar, 2 g total fat, 16% calories from fat, 2 g fiber, 122 mg sodium
MAKES 5 SERVINGS
This is one irresistible treat, and you’ll be delighted at just how easy it is toprepare!
4–5 large ripe bananas, sliced lengthwise
2 tablespoons coconut nectar or pure maple syrup
1 tablespoon cocoa powder
Couple pinches sea salt
2 tablespoons nondairy chocolate chips (for finishing)
1 tablespoon chopped pecans, walnuts, almonds, or pumpkin seeds (for finishing)
Line a baking sheet with parchment paper and preheat oven to 450°F. Place bananas on the parchment. In a bowl, mix the coconut nectar or maple syrup with the cocoa powder and salt. Stir well to fully combine. Drizzle the chocolate mixture over the bananas. Bake for 8 to 10 minutes, until bananas are softened and caramelized. Sprinkle on chocolate chips and nuts, and serve.
IDEA • Serve with a dollop of vanilla nondairy yogurt or a scoop of “nice cream.”
NUTRITIONAL FACTS
Per serving: 146 calories, 2 g protein, 34 g carbohydrate, 18 g sugar, 3 g total fat, 16% calories from fat, 4 g fiber, 119 mg sodium
