Baked Apples with Yogurt Custard
I realize that cannellini beans might be a surprising ingredient here, but try it before you dismiss it. You won’t be disappointed! You can make your own oat flour by blending rolled oats to a fine flour. MAKES 12 SERVINGS (2 cookies per serving)
¾ cup (175 mL) canned cannellini beans, drained and rinsed
⅓ cup (75 mL) egg substitute
¼ cup (60 mL) stevia and brown sugar blend or Splenda and brown sugar blend
4 teaspoons (20 mL) coconut oil
1 teaspoon (5 mL) vanilla extract
1⅓ cups (325 mL) oat flour
¼ cup (60 mL) unsweetened flaked coconut
3 tablespoons (45 mL) ground flaxseed
½ teaspoon (2 mL) baking soda
½ teaspoon (2 mL) baking powder
½ teaspoon (2 mL) salt
½ cup (125 mL) dates, pitted and chopped
¼ cup (60 mL) raisins
1. Preheat oven to 350°F (180°C). Line 2 baking sheets with parchment paper.
2. In a food processor, process beans to a smooth purée, adding a small amount of water if needed.
3. Add egg substitute, sugar blend, coconut oil, and vanilla; pulse to combine.
4. In a separate bowl, combine oat flour, coconut, flaxseed, baking soda, baking powder, and salt; mix well. Stir in dates and raisins.
5. Add liquid ingredients to dry mixture, stirring until completely mixed.
6. Roll dough into 24 balls and arrange evenly on the baking sheets. Flatten with the palm of your hand.
7. Bake until just slightly golden brown on top, 12 to 15 minutes. Transfer cookies to racks to cool.
Nutritional Information (per serving)
Calories 143 • Carbs 25 grams • Protein 4 grams • Fat 4 grams • Fiber 3 grams
If you’re craving a crunchy yet chewy treat, these bars are for you. They travel well in a sandwich bag. MAKES 20 SERVINGS (1 bar per serving)
Cooking oil spray
7 cups (1.75 L) fat-free air-popped popcorn (6 tablespoons/90 mL kernels)
2½ cups (625 mL) bran buds cereal
2 cups (500 mL) old-fashioned rolled oats
½ cup (125 mL) raisins
6 tablespoons (90 mL) unsweetened shredded coconut
¼ cup (60 mL) ground flaxseed
24 raw almonds, chopped
10 dried apricots, thinly sliced
½ cup (125 mL) brown rice syrup
½ cup (125 mL) honey
1 tablespoon (15 mL) vanilla extract
⅓ cup powdered peanut butter (or 2 teaspoons/ 10 mL reduced-fat peanut butter)
¼ teaspoon (1 mL) salt
1. Preheat oven to 350°F (180°C). Spray a 13- × 9-inch (3.5 L) baking pan with cooking oil.
2. In a large bowl, combine popcorn, bran cereal, oats, raisins, coconut, flaxseed, almonds, and apricots; stir well.
3. In a small saucepan, combine brown rice syrup, honey, vanilla, peanut butter, and salt. Cook, stirring, over medium-low heat for 5 minutes.
4. Pour over popcorn mixture and stir until all ingredients are coated.
5. Pour mixture into the baking pan. Cover with wax or parchment paper (or use slightly wet hands) and firmly press mixture into baking pan.
6. Refrigerate for at least 2 hours before cutting into bars.
Nutritional Information (per serving)
Calories 187 • Carbs 36 grams • Protein 4 grams • Fat 5 grams • Fiber 8 grams
Baked Apples with Yogurt Custard
My wife makes these for us every week. They’re just so good—they taste like a real treat and they make the whole house smell amazing! SERVES 4
4 medium baking apples (such as Granny Smith, Honeycrisp, or Pink Lady)
1 cup (250 mL) nonfat plain Greek yogurt
¼ cup (60 mL) egg substitute
2 tablespoons (30 mL) cornstarch
1½ teaspoons (7 mL) vanilla extract
½ teaspoon (2 mL) stevia or sweetener of your choice
1 teaspoon (5 mL) cinnamon
⅓ cup (75 mL) all-bran cereal
1. Preheat oven to 375°F (190°C).
2. Cut the top off each apple. If necessary, trim the bottom so apples stand up. Using a melon baller or small spoon, scoop out the middle of each apple, leaving the bottom intact and leaving ½ inch (1 cm) flesh around the sides. Stand apples in a baking dish just large enough to hold them.
3. In a medium bowl, combine yogurt, egg substitute, cornstarch, vanilla, stevia, and half the cinnamon; beat until smooth. Stir in cereal.
4. Divide mixture among the apples, pouring to the top of each. Sprinkle with remaining cinnamon.
5. Bake until top is slightly browned, apples are soft, and custard is set, 30 to 40 minutes. Let cool for 10 minutes before serving.
Nutritional Information (per serving)
Calories 157 • Carbs 32 grams • Protein 8 grams • Fat 0 grams • Fiber 7 grams
This delicious treat is best made in the summer when peaches are in season, as canned or frozen peaches don’t work in this recipe. SERVES 2
Cooking oil spray
1 medium peach, pitted and chopped
¼ cup (60 mL) egg substitute
¼ cup (60 mL) skim milk
2 tablespoons (30 mL) cornstarch
¼ teaspoon (1 mL) vanilla extract
½ cup (125 mL) fresh blueberries
¼ cup (60 mL) old-fashioned rolled oats
1 tablespoon (15 mL) butter spread
½ teaspoon (2 mL) stevia or sweetener of your choice
1. Preheat oven to 375°F (190°C). Spray two ½-cup (125 mL) ramekins or ovenproof bowls with cooking oil.
2. Divide chopped peaches between ramekins.
3. In a medium bowl, whisk together egg substitute, milk, cornstarch, and vanilla. Stir in blueberries. Pour mixture over peaches.
4. In a small bowl, combine oats, butter spread, and stevia; rub together with your fingers until evenly mixed. Spoon mixture over peaches.
5. Place ramekins on a baking sheet and bake for 30 minutes or until custard is set. Let cool for 5 minutes before serving.
Nutritional Information (per serving)
Calories 198 • Carbs 30 grams • Protein 6 grams • Fat 6 grams • Fiber 3 grams
I’m definitely a huge fan of chocolate! This pudding satisfies my sweet tooth in a creamy, chocolaty, decidedly yummy way. SERVES 3
1 banana, chopped
12 ounces (340 g) low-fat firm silken tofu
3 tablespoons (45 mL) cocoa powder
1 teaspoon (5 mL) stevia or sweetener of your choice
1 cup (250 mL) fresh raspberries
1. In food processor, combine banana, tofu, cocoa powder, and stevia; process until smooth, at least 4 minutes.
2. Divide pudding between 3 small bowls. Cover with plastic and cool in refrigerator for at least 20 minutes.
3. Serve topped with fresh raspberries.
Nutritional Information (per serving)
Calories 174 • Carbs 35 grams • Protein 9 grams • Fat 2 grams • Fiber 6 grams