DESSERTS
ENJOYING A LITTLE SWEETNESS after a hearty meal is very much a part of our culture. Just because you’re significantly reducing your sugar intake doesn’t mean you can’t find a satisfying dessert using ingredients like dark chocolate, coconut, and nut butters. Here are just a few ideas to satisfy that sweet tooth. Of course, the simplest thing to do is to break off a piece of rich, dark (over 70 percent cacao) chocolate and nibble away, but once in a while you might want a bit more to chew on in this department. I think you will find that all of these desserts are up to the challenge. Just remember: indulgence is just that—it is not something that should be in your daily routine.
Coconut Bursts
MAKES ABOUT 3 DOZEN
This recipe couldn’t be easier or a more perfect Grain Brain dessert. It also works as a super late-afternoon pick-me-up. You can use any toasted nut in place of the coconut or combine nuts with the coconut if you like.
8 ounces bittersweet (at least 70% cacao) chocolate, chopped
1 cup toasted unsweetened coconut flakes
Line a baking sheet with waxed paper and set aside.
Bring a few inches of water to a boil in the bottom half of a double boiler set over high heat. Place the chocolate in the top half of the double boiler and set it on the bottom half. Heat, stirring frequently, until the chocolate is almost melted, about 5 minutes. Remove from the heat and whisk until completely melted. Add the coconut and stir to combine.
Drop the mixture by the spoonful onto the prepared baking sheet. Set aside to cool and firm up. Serve, or store in an airtight container in layers separated by waxed paper for up to 2 weeks.
Nutritional Analysis per Serving (1 piece): calories 50, carbohydrates 4 g, fiber 1 g, protein 1 g, fat 4 g, sodium 1 mg, sugar 2 g
Chocolate-Dipped Almonds
MAKES 1 POUND
Here is another simple, delightful treat. Just remember to buy high-quality chocolate—it will take these nuts from ordinary to extraordinary. If you think you are going to make these often, it helps to have an inexpensive chocolate dipping fork on hand. They are available at confectionary supply stores or online.
1 pound raw almonds
8 ounces bittersweet (at least 70% cacao) chocolate, chopped
Preheat the oven to 300°F. Line a baking sheet with waxed paper and set aside.
Line a rimmed baking sheet with parchment paper. Spread the almonds out in a single layer on the baking sheet. Transfer to the preheated oven and toast until golden brown and aromatic, about 15 minutes. Remove from the oven and set aside to cool.
Bring a few inches of water to a boil in the bottom half of a double boiler set over high heat. Place the chocolate in the top half of the double boiler and set it on the bottom half. Heat, stirring frequently, until the chocolate is almost melted, about 5 minutes. Remove from the heat and whisk until completely melted.
Working with one almond at a time, dip either one end or the whole almond into the chocolate, allowing the excess to drip off. If you are dipping just one end, hold the nut in your fingertips; if you want to dip the whole nut, lay it on a kitchen fork and dip it into the chocolate.
Place the chocolate-coated nut on the waxed paper–lined baking sheet and set aside to harden. Serve, or store in an airtight container in layers separated by waxed paper for up to 2 weeks.
Nutritional Analysis per Serving (3 almonds): calories 28, carbohydrates 2 g, fiber 1 g, protein 1 g, fat 2 g, sodium 0 mg, sugar 1 g
Coconut-Cashew Bars
MAKES ABOUT 16
Somewhere between a candy and a cookie, these rich bars are an unexpected and satisfying treat. You can change the flavor by varying the nut butter and the nut garnish.
1 cup shredded unsweetened coconut
½ cup cashew butter
2 tablespoons almond meal
2 tablespoons coconut oil, melted
1 tablespoon stevia powder
1 teaspoon pure vanilla extract
4 ounces bittersweet (at least 70% cacao) chocolate, chopped
½ cup toasted cashew pieces
Preheat the oven to 325°F. Line the bottom of an 8-inch square baking pan with parchment paper and set aside.
Combine the coconut, cashew butter, almond meal, coconut oil, stevia, and vanilla in the bowl of a standing electric mixer fitted with the paddle. Beat on low until the mixture has blended completely, about 4 minutes.
Using a rubber spatula, spread the coconut mixture into the prepared baking pan, smoothing the top evenly. Transfer to the preheated oven and bake just until the edges begin to pull away from the pan and color slightly, about 12 minutes. Remove the pan from the oven and place it on a wire rack to cool.
Bring a few inches of water to a boil in the bottom half of a double boiler set over high heat. Place the chocolate in the top half of the double boiler and set it on the bottom half. Heat, stirring frequently, until the chocolate is almost melted, about 5 minutes. Remove from the heat and whisk until completely melted.
Pour the melted chocolate over the cooled coconut mixture, smoothing the top with an offset spatula or rubber spatula. Sprinkle the cashew pieces evenly over the top and set aside to harden.
Using a serrated knife, cut into 16 bars. Serve, or store in an airtight container in layers separated by waxed paper for up to 1 week.
Nutritional Analysis per Serving (1 bar): calories 169, carbohydrates 9 g, fiber 2 g, protein 3 g, fat 14 g, sodium 3 mg, sugar 3 g
Chocolate-Hazelnut Truffles
MAKES ABOUT 50 TRUFFLES
These truffles are beautiful to look at and make for a very special treat. Although I use hazelnuts here, don’t hesitate to use other nuts or even a variety of nuts. If you do use other nuts (macadamia nuts would make an interesting choice), replace the hazelnut extract with pure vanilla extract.
8 ounces bittersweet (at least 70% cacao) chocolate, finely chopped
½ cup heavy cream
1 teaspoon pure hazelnut extract
½ cup sifted unsweetened dark cocoa powder
About 50 toasted hazelnuts
Place the chocolate in a heatproof bowl set over a saucepan of very hot water.
Place the cream in a small saucepan over low heat and cook just until bubbles appear around the edge of the pan. Remove from the heat and pour the hot cream over the melting chocolate. Let it sit for about 30 seconds. Add the extract and, using a wooden spoon, beat the cream into the chocolate. When completely blended, set aside to cool. When cool, cover and refrigerate until well chilled, about 2 hours.
Line a rimmed baking sheet with waxed paper and set aside.
Place the cocoa powder in a large shallow bowl or plate and set aside.
Using a small melon-baller or your hands, scoop up a small amount (about 1 teaspoon) of the chilled chocolate. Push a toasted hazelnut into the chocolate ganache and then re-form the chocolate into a small, evenly shaped ball surrounding the nut. Drop the ball into the cocoa powder and lightly toss to coat. Transfer to the waxed paper–lined baking sheet and continue making truffles.
Serve immediately, or store in an airtight container in layers separated by waxed paper in the refrigerator for up to 1 week. Bring back to room temperature before serving.
NOTE: Instead of cocoa powder, you can roll the truffles in about 1 cup very finely chopped hazelnuts, but this will change the nutritional analysis substantially.
Nutritional Analysis per Serving (1 truffle): calories 44, carbohydrates 3 g, fiber 1 g, protein 1 g, fat 4 g, sodium 1 mg, sugar 2 g
Chocolate Almond Cake
SERVES 12
This is far from an everyday treat, but it is an excellent cake to make when entertaining. A small scoop of mascarpone cheese on each wedge is “the icing on the cake.”
½ cup unsalted butter, at room temperature, plus more for buttering the pan
6 ounces bittersweet (at least 70% cacao) chocolate, chopped
1¼ cups blanched raw almonds
8 tablespoons stevia powder
3 tablespoons almond meal
2 teaspoons pure vanilla extract
6 large eggs, at room temperature
½ cup chopped almonds
Preheat the oven to 350°F. Lightly butter the bottom and sides of a 9-inch springform pan and then line it with parchment paper. Set aside.
Bring a few inches of water to a boil in the bottom half of a double boiler set over high heat. Combine the chocolate and butter in the top half of the double boiler and set it on the bottom half. Heat, stirring frequently, until melted and completely blended, about 5 minutes. Remove from the heat and set aside.
Place the almonds and 2 tablespoons of the stevia in the bowl of a food processor fitted with the metal blade and process until it resembles coarse sand. Do not overprocess or the nuts will turn to butter. Scrape the almond mixture into the chocolate and add the almond meal, stirring to blend well.
Place the eggs in the bowl of a standing electric mixer fitted with the balloon whip. Add the remaining 6 tablespoons stevia and beat on high until light yellow and tripled in volume, about 7 minutes.
Remove the bowl from the mixer and carefully fold the chocolate mixture into the eggs until there is no evidence of egg.
Pour the batter into the prepared pan and place in the preheated oven. Bake for 15 minutes; then, sprinkle the chopped almonds over the top. Continue to bake until the cake is set in the center, about 15 minutes more.
Remove the pan from the oven and place it on a wire rack to cool for 45 minutes. Then, run a knife around the edge to ensure that the cake will easily come away from the sides. Remove the outside ring. Transfer the cake to a cake plate and set aside to cool completely before cutting into small wedges and serving.
Nutritional Analysis per Serving (1 slice): calories 310, carbohydrates 13 g, fiber 4 g, protein 9 g, fat 27 g, sodium 36 mg, sugar 6 g
Chocolate Avocado Pudding
SERVES 4
Don’t be skeptical… this really does make a tasty pudding. You need soft, ripe avocados with no brown spots and excellent dark (at least 70 percent cacao) cocoa powder to achieve phenomenal texture and flavor.
2 avocados, peeled, pitted, and cut into pieces
½ cup unsweetened almond milk
⅓ cup unsweetened dark cocoa powder
3 tablespoons liquid stevia
2 tablespoons almond butter
1 teaspoon pure vanilla extract
16 raspberries, for optional garnish
Combine the avocados, almond milk, cocoa powder, stevia, almond butter, and vanilla in the bowl of a food processor fitted with the metal blade. Process until smooth. Spoon the “pudding” into four small bowls and serve, garnished with a few raspberries, if desired.
Nutritional Analysis per Serving: calories 245, carbohydrates 14 g, fiber 9 g, protein 5 g, fat 21 g, sodium 48 mg, sugar 2 g
Lemon Soufflé Pudding
SERVES 6
This light dessert looks spectacular. Serve it warm, or cover and refrigerate it for up to 8 hours for a refreshing chilled treat. Rather than used simply as topping, the berries can also be folded into the pudding.
3 large eggs, separated
⅓ cup stevia powder
3 tablespoons tapioca starch
Pinch salt
1¾ cups cold water
Juice of 2 lemons, preferably Meyer lemons
Freshly grated zest of 1 lemon
¼ cup unsalted butter, cut into small pieces
1 teaspoon pure vanilla extract
1 cup berries of your choice, optional
Place the egg yolks in a small mixing bowl and beat to loosen. Set aside.
Place the egg whites in a large mixing bowl and use a hand-held electric mixer to beat until stiff peaks form. Set aside.
Combine the stevia, tapioca starch, and salt in a small saucepan. Add the cold water and whisk to blend completely. Place over medium heat and cook, stirring constantly, until thickened. Stir in the lemon juice and zest.
Stir about ¼ cup of the lemon mixture into the egg yolks to temper. Then, stir the warm egg yolk mixture into the lemon mixture. Add the butter and vanilla and continue to cook, stirring constantly, until blended and thick.
Remove from the heat and fold the hot lemon pudding into the egg whites. Continue to fold until the egg whites are completely blended and the pudding is light and fluffy. Spoon into six individual serving dishes, top with a few berries, if desired, and serve.
Nutritional Analysis per Serving: calories 133, carbohydrates 9 g, fiber 1 g, protein 3 g, fat 10 g, sodium 33 mg, sugar 4 g
Baked Custard
SERVES 6
This is about as close to an old-fashioned diner custard as you can get without using lots of cream and sugar. Although it can be served warm, the flavors will be more pronounced if the custard is allowed to cool or, even better, refrigerated until chilled. The vanilla seeds add a depth of sweetness that vanilla extract alone will not give to the finished dish.
2½ cups unsweetened almond milk
½ cup heavy cream
4 large eggs
2 large egg yolks
Seeds from ½ vanilla bean
⅓ cup stevia powder
2 teaspoons pure vanilla extract
Pinch salt
Preheat the oven to 350°F. Generously butter six 4-ounce custard dishes or one 1½-quart baking dish. Set aside.
Combine the almond milk and heavy cream in a small saucepan over medium-low heat and cook until very hot but not yet simmering, about 4 minutes. Remove from the heat.
Combine the whole eggs and egg yolks with the vanilla seeds, stevia, vanilla extract, and salt, stirring to blend. Don’t whip or the eggs will get foamy and the bubbles will remain on the top of the baked custard. Strain the eggs through a medium-mesh sieve into a clean container. (This step is not essential, but it does strain out the bits of coagulated egg white.)
Stirring constantly, add about ¼ cup of the hot milk to the eggs to temper. Then, slowly stir in the remaining milk.
Place the buttered dish(es) in a large baking pan. Add cold water to come about halfway up the sides of the dish(es). (The water bath is extremely important as it keeps the outside of the custard from cooking too fast and leaving the center underdone.) Transfer to the preheated oven and bake until almost set in the center, about 25 minutes for separate custard dishes or 35 minutes for one large baking dish. It should still sway when the dishes are moved. To test, poke a small knife into the center; if it comes out clean, the custard is ready to be removed from the oven.
Remove from the oven and carefully transfer the dishes to a wire rack to finish cooking and cool slightly before serving.
Nutritional Analysis per Serving: calories 155, carbohydrates 4 g, fiber 1 g, protein 6 g, fat 13 g, sodium 225 mg, sugar 1 g
Floating Island
SERVES 4
Floating island is a classic French dessert (known as oeufs à la neige) that is rarely made anymore. It is uncomplicated to make and yet looks difficult when it all comes together. This version is not as sweet as the classic and is fragrant with almond rather than the usual vanilla. It is best served on the same day it is made.
3 extra-large eggs, at room temperature
4 tablespoons stevia powder
2 cups unsweetened almond milk
1 teaspoon pure almond extract
½ cup assorted berries, optional
2 tablespoons toasted almond slivers, optional
Separate 2 of the eggs. Place the 2 egg whites in the bowl of a standing electric mixer fitted with the balloon whisk and beat on medium until soft peaks form, about 3 minutes. Slowly add 2 tablespoons of the stevia and continue to beat until the whites are stiff but not dry.
Heat the almond milk in a large frying pan over medium heat. Cook until bubbles form around the edge of the pan, about 4 minutes. Using a large spoon, scoop up a large, rounded mound of egg white (about one-quarter of the total amount) and drop it into the hot milk. Continue to make 3 more floating meringues.
Bring the milk to a very gentle simmer and cook the meringues just until cooked through and a bit firm, about 5 minutes.
Using a slotted spoon, transfer the meringues from the milk to a plate, allowing the excess liquid to drop off. (Do not discard the milk.) If the meringues are still wet, pat the bottoms with a paper towel. Place the meringues in the refrigerator while you make the sauce.
Pour the hot poaching milk into a medium saucepan set over medium-low heat. Combine the 2 egg yolks with the remaining whole egg and the remaining 2 tablespoons stevia in a small mixing bowl, whisking to blend thoroughly. Add a bit of the hot milk to the egg mixture to temper; when blended, whisk the eggs into the hot milk. Cook, stirring constantly, until the custard coats the back of a spoon, about 10 minutes. Stir in the almond extract and remove from the heat.
Place the saucepan in a bowl of ice water and stir frequently to chill. Pour the custard into a shallow serving bowl, press a sheet of waxed paper over the top to keep a film from forming, and refrigerate until very cold, at least 30 minutes.
When ready to serve, remove the waxed paper and float the chilled meringues in the custard. Sprinkle a few berries and almonds over the custard, if desired, and serve.
Nutritional Analysis per Serving: calories 105, carbohydrates 6 g, fiber 1 g, protein 6 g, fat 7 g, sodium 139 mg, sugar 3 g
Raw Chia Seed Pudding
SERVES 4
This easy-to-make pudding can also be made with coconut milk, which is a bit richer in flavor than almond milk. You can also add 2 tablespoons dark cocoa powder and a pinch of cinnamon for chocolate pudding. Chia seed pudding does, however, need to rest for several hours; if the chia seeds have not soaked long enough, they will cause a bit of stomach upset.
2 cups unsweetened almond milk
1 tablespoon almond butter
1 tablespoon stevia powder
1 teaspoon pure almond or pure vanilla extract
½ cup chia seeds
½ cup blueberries, optional
Combine the almond milk, almond butter, stevia, and almond extract in a blender jar and process until smooth. Add the chia seeds and process to just blend. (The whirl in the blender helps keep the seeds from clumping together.)
Pour the pudding into one large or four small serving bowls. Cover and refrigerate for 30 minutes; then, stir to make sure the seeds are evenly distributed. Cover and refrigerate for at least 8 hours or up to 2 days. Serve chilled, with a few berries on top, if desired.
Nutritional Analysis per Serving: calories 160, carbohydrates 14 g, fiber 9 g, protein 5 g, fat 10 g, sodium 103 mg, sugar 2 g
Almond Meal Crêpes with Roasted Squash
SERVES 8
This dessert has its origins in the classic French crêpes suzette, but here the crêpes reflect the Grain Brain diet. Roasted squash may seem like an odd dessert choice, but most winter squash are inherently sweet and, when roasted, the caramelization makes them even more so.
The crêpes are quite fragile, so you should transfer them from the pan straight to the serving dish or plate. For an elegant end-of-the-meal treat, top them with a dollop of mascarpone and a few berries and/or a drizzle of melted dark chocolate. However, they are also quite tasty plain.
2 cups cubed (about ½ inch) winter squash, such as butternut
2 teaspoons coconut oil, plus more for cooking
1 cup almond meal
2 large eggs
¼ cup unsweetened almond milk
2 tablespoons unsalted butter, melted
1 teaspoon stevia powder
1 teaspoon pure vanilla extract
¼ cup seltzer
¼ cup chopped toasted almonds, optional
Preheat the oven to 375°F.
Toss the squash with the coconut oil and place on a rimmed baking sheet. Transfer to the preheated oven and roast, tossing occasionally, until golden brown and cooked through, about 15 minutes. Remove from the oven and cover loosely with a sheet of aluminum foil to keep warm while you make the crêpes. (You can also roast the squash ahead of time and reheat when ready to serve.)
Place the almond meal in a medium mixing bowl.
In a separate bowl, whisk together the eggs, almond milk, butter, stevia, and vanilla. Add the almond milk mixture to the almond meal, beating to combine. When blended, stir in the seltzer.
Lightly coat a nonstick crêpe pan or a small nonstick skillet with coconut oil and place over medium-low heat.
Using a ladle, transfer about ¼ cup of the batter to the hot pan, carefully spreading it out to form a thin pancake. Cook until firm and golden brown on the bottom, about 90 seconds. Carefully flip the crêpe and cook until set and golden brown, another minute or so. If desired, you can stack the finished crêpes on a warm plate, separating them with sheets of waxed paper to keep them from sticking together.
Continue making crêpes until all of the batter has been used; you should have enough batter for 8 crêpes. Serve with a spoonful of roasted squash in the center of each crêpe and, if desired, a sprinkle of toasted almonds.
Nutritional Analysis per Serving (1 crêpe): calories 113, carbohydrates 5 g, fiber 2 g, protein 3 g, fat 10 g, sodium 23 mg, sugar 1 g
Coconut-Lime Granita
SERVES 6
Granita is certainly not ice cream, but it is a refreshing treat nonetheless. It is nice to have on hand for a last-minute dessert.
1½ cups coconut milk
2 tablespoons freshly squeezed lime juice
2 tablespoons liquid stevia
1 cup cold water
Combine the coconut milk, lime juice, and stevia in a medium bowl. When blended, stir in the cold water. Pour into a shallow container and place in the freezer until completely frozen, about 3 hours.
Using a kitchen fork, scrape back and forth over the top to shave the granita into flakes. Serve immediately. Any remaining granita will keep, frozen, for up to 2 weeks.
Nutritional Analysis per Serving: calories 53, carbohydrates 2 g, fiber 0 g, protein 0 g, fat 5 g, sodium 7 mg, sugar 0 g