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Raspberry-Pistachio Vegan Yogurt Bark
This bright and delicious snack can also be a compliment to your usual breakfast that is plant-based and gluten free. Tahini, which is made by grinding sesame seeds into a paste, is a rich source of plant-based calcium and iron; it also contains selenium, an important antioxidant that can help decrease inflammation in the body. Tahini is a great pantry staple; use it in place of any nut or seed butter or to make your own hummus.
Prep Time: 15 mins
Total Time: 3 hours 15 mins
Servings: 6
Ingredients
2 cups unsweetened plain non-dairy yogurt
1-2 maple syrup
¼ cup tahini
¼ cup unsalted dry roasted pistachios, roughly chopped
1 cup raspberries
Zest of 1 lemon
Method
- Mix the yogurt and lemon zest together; add maple syrup to achieve your desired sweetness.
- Pour the yogurt over a parchment lined baking sheet.
- Drizzle tahini over the yogurt, then sprinkle pistachios and raspberries on top. 4. Freeze for 3 hours, slice and enjoy.
Adapted from PlantYou.
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Mini Matcha Cheesecake
Matcha is a Japanese green tea powder made from finely ground dried tea leaves. This vibrant green powder contains several micronutrients and antioxidants that may help protect the body from disease.
Makes 12 mini cheesecakes.
Ingredients
Filling
1 oz sugar free Jello cheesecake instant pudding
2 cups heavy whipping cream
4 oz cream cheese
2 teaspoons matcha powder
Crust
1 1/2 cup almond flour
1/4 cup sweetener of choice like monkfruit-erythritol blend
1/3 cup melted butter
Method
- Preheat oven to 325° F.
- In a mixing bowl, combine almond flour, sweetener, and melted butter. Use a fork to blend well until combined and is a crumbly texture.
- Place cupcake liners in a muffin tin and spoon about 1 heaping tablespoon of the mixture in to each liner. Press down using the back of a measuring cup or spoon.
- Bake for 12-15 minutes or until lightly browned. Remove and set aside to cool for 10 minutes.
- In a clean mixing bowl, combine the instant pudding, whipping cream, cream cheese and matcha powder with a hand mixer until thick and creamy.
- Pipe or scoop about 2 tablespoons of the cheesecake filling into each crust and refrigerate for at least 3-4 hours. Keep refrigerated until ready to serve.
Adapted from lowcarbingasian.com.
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Ingredients
Filling
2 ½ pounds blueberries (about 6 cups), fresh or frozen*
1 tablespoon maple syrup or honey
2 tablespoons arrowroot starch or 3 tablespoons cornstarch
2 tablespoons lemon juice (from 1 to 2 lemons)
½ teaspoon cinnamon
Topping
2 cups old-fashioned rolled oats (certified gluten-free for a gluten-free crisp)
1 cup packed almond meal or almond flour
1 cup sliced almonds
⅓ cup lightly packed brown sugar
½ teaspoon fine grain sea salt
5 tablespoons butter, melted
6 oz plain yogurt (Greek or regular)
Method
- Preheat the oven to 350 degrees Fahrenheit. Rinse and drain the blueberries and pick through them to remove any stems still attached. In a 9 by 13-inch baking dish, mix together the blueberries, maple syrup or honey, arrowroot or cornstarch, lemon juice and cinnamon.
- In a medium mixing bowl, stir together the oats, almond meal/flour, sliced almonds, brown sugar and salt. Mix in the butter and yogurt. Stir until all of the flour is incorporated and the mixture is moistened throughout.
- Dollop spoonfuls of the oat mixture over the filling and use your fingers to break up the mixture until it is evenly distributed (no need to pack it down).
- Bake for 40 to 50 minutes, or until the filling is actively bubbling around the edges and the top is lightly golden. Let the crisp rest for 5 to 10 minutes before serving. Serve with vanilla ice cream (I insist!).
Nutritional Information: 275 calories per serving
The great thing about this recipe is there is no chopping involved, mainly assembling of ingredients. Just rinse off the blueberries and you are good to go! This is simple summer dessert at its finest and would be a great addition to your next summertime party.
In addition to being easy to assemble, it is also lower in calories than traditional desserts. Most crisps and crumbles run 400 calories per serving and this crisp contains about half that amount. The calorie cut mainly comes from replacing some of the butter with yogurt. Blueberries are also a good source of vitamin K1, vitamin C, manganese, and several other beneficial plant compounds like anthocyanins. Plenty of reasons to give it a try!
Recipe adapted from https://cookieandkate.com/blueberry-almond-crisp/
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Black Bean Fudge Brownies
Prep Time: 10 minues
Cook Time: 15-18 minutes
Level of Difficulty: Easy
Ingredients
1 ½ cups black beans (1 15 oz. can, drained and rinsed very well)
2 tbsp. cocoa powder – Dutch or regular
½ cup quick-cooking oats
¼ tsp. salt
½ cup pure maple syrup or honey
¼ cup coconut oil or vegetable oil (Be your own chef!)
2 tsp. pure vanilla extract
½ tsp. baking powder
½ cup chocolate chips
¼ cup nuts, chopped (pecans or walnuts work best!)
Method
Preheat oven to 350 F. Combine all ingredients except chocolate chips in a good food processor and blend until completely smooth – Really blend well! From experience, food processors work best, but if you do not have one, a blender will work too. Stir in chocolate chips and nuts. Pour mixture into a greased 8x8" pan.
Optional: Sprinkle extra chocolate chips and nuts over the top.
Bake the brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9–12 brownies. Enjoy!
Adapted from chocolatecoveredkatie.com
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Creamy Lemon Cups
Prep Time: 10 min
Level of Difficulty: Easy
Makes 8 servings
Ingredients
1 3-ounce package sugar-free lemon gelatin
2 tablespoons fresh lemon juice
1 cup water
8 ounces “light” cream cheese
8 ounces part-skim ricotta cheese
Topping:
1 tbsp unsweetened toasted coconut, toasted chopped nuts, or fruit
Method
In a large bowl, stir together the gelatin, lemon juice and water until thoroughly mixed. Add cream cheese and ricotta. Carefully blend cheeses with gelatin using a mixer on low speed to prevent splattering.
Pour the creamy mixture into eight individual dessert bowls or into a shallow serving container.
Refrigerate mixture until it is set. Before serving, sprinkle with the toasted coconut or nuts.
Optional:
Garnish with some yummy berries.
Variation:
Pour lemon mixture over a crust made with ground nuts and unsweetened coconut, a traditional graham cracker crust, or garnish with some yummy berries.
Nutrition at a Glance (per serving)
Calories 140
Total fat 7g
Saturated fat 5g
Carbohydrates 4g
Dietary fiber 0g
Protein 12g
Exchanges:
1 lean meat, 1¼ fat
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Dynamite Date Balls
Prep Time: 10 min
Level of Difficulty: Easy
Ingredients
½ cup raw walnut halves or pieces
10-12 dates, pitted, preferably medjool type
¼ cup flax meal (or wheat germ or combination)
2 tablsp. almond butter, cashew butter, peanut butter or soy-nut butter
¼ cup finely chopped unsweetened coconut or finely chopped walnuts
Method
Pulse the walnuts in a food processor until finely chopped. Add the dates, flax meal or wheat germ and almond butter, cashew butter, peanut butter or soy-nut butter until the mixture forms a ball.
Divide the mixture into 16 pieces and roll them between your hands to shape into small balls.
Place the coconut in a small bowl and roll each date ball in coconut or more walnuts.
Nutrition at a Glance (per serving)
Calories: 70
Total fat: 5g
Saturated fat: 1½g
Carbohydrates: 5g
Dietary fiber: 1½g
Protein: 1g
Exchanges:
½ fruit, 1 fat
Flax seeds are a very good source of omega-3 fatty acids. Other concentrated vegetarian sources include walnuts, canola and soy. Flax seed also contains a unique fiber that helps modulate blood glucose levels, lowers LDL cholesterol, aides in elimination of waste and may help reduce risk of breast cancer.
Omega-3 fatty acids are called essential fats because they cannot be manufactured by the body but must be obtained from food sources. They are digested, absorbed and metabolized into special substances called prostaglandins, which are involved in many life processes including regulating blood lipids and blood pressure, stabilizing emotional health and enhancing the immune system.
Flax seeds must be ground in order for the body to absorb the omega-3 fatty acids. A simple coffee grinder works very well, but you can also purchase ground flax seed or flax meal in natural food stores or in the health food sections of supermarkets. Whole flax seeds are protected from spoilage, but once it is ground, they are very perishable; store them in the refrigerator for up to one month, or in the freezer for longer periods. Ground flax has a pleasant nutty flavor. It can be used like wheat germ and sprinkled on yogurt and cottage cheese or added to salads and soups. You can also use it as a substitute for part of the flour and fat in baked goods. The fat from the ground flax will help to keep baked goods moist. Whole flax seeds add crunch to recipes, but be careful not to eat too many because the seeds, which are high in fiber, can be a powerful stimulant to the bowels.
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Easy, Elegant Macaroons
Prep Time: 10 min
Cook Time: 15 min
Level of Difficulty: Easy
These elegant macaroons are easy to prepare, and they have a wonderful flavor that will impress your taste buds.
A spoon is used to shape them in the form of an egg, which makes them a perfect ending for an Easter dinner, or you can make other shapes, as you please. Because they use no flour or leavening, they are a perfect treat for Passover.
I like these macaroons best soon after baking, when they are crunchy outside with a moist interior. Leftover cookies may become moister, but you can briefly reheat them in the oven to achieve that fresh-baked crunchy texture. Store the cookies in an air-tight container.
Ingredients
1 cup walnuts
1 cup unsweetened shredded coconut
2 egg whites or 1 egg
1 teaspoon almond extract
1/3 cup Splenda; or, use part Splenda and part honey or sugar
Method
Preheat oven to 350°. Grind walnuts in a food processor until they are finely ground.In a bowl, combine all ingredients and mix well.
Using a tablespoon, scoop up some of the mixture and pack it into the spoon in the shape of an egg. Place the “eggs” on a cookie sheet.
Bake 15 minutes until slightly golden. Remove and cool on a rack.
Variations:
(Most will add carbohydrates and change the nutritional value of the cookies)
Use part rolled “quick” oats in place of the nuts.
Add small pieces of chopped dates, apricots or figs.
Use pecans or almonds instead of walnuts.
Insert a large chocolate chip on the top of each cookie.
Drizzle melted chocolate on top of the cooled cookies.
Nutrition at a Glance (per serving)
Calories: 70
Total fat: 6g
Saturated fat: 2g
Carbohydrate: 2g
Dietary fiber: 1g
Protein: 2g
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Biscotti
Prep Time: 20 min
Cook Time: 15 min
Level of Difficulty: Advanced
This biscotti recipe substitutes almond flour for part of the whole wheat flour to reduce the amount of carbohydrates. Using almond flour alone is also acceptable for this recipe. In both recipes, the sugar can be reduced or you can substitute Splenda or a combination of Splenda and sugar.
Ingredients
Anise-Flavored
1 cup sugar, Splenda or a mixture of both1 tablespoon anise extract
¾ cup whole wheat flour
1 cup almond flour
½ cup chopped walnuts
½ teaspoon anise seeds, crushed
½ cup ground flax seeds
1 teaspoon baking powder
½ teaspoon baking soda
2 eggs
Controlled Carb Almond
1 cup Splenda
1¾ cup almond flour
½ cup sliced toasted almonds
½ cup ground flax seeds
1 teaspoon baking powder
½ teaspoon baking soda
2 eggs
Method
Preheat oven to 350°. Oil a cookie sheet, or line with parchment paper.
Using an electric mixer, beat the sugar and eggs together in a large bowl. Add the anise extract. In a separate bowl, combine the whole wheat four, almond flour, ground flax seeds, baking powder and baking soda.
Add half of the flour mixture to the eggs and sugar and mix thoroughly. Continue adding flour until the dough is too stiff to work with the mixer.
Add the remaining flour and mix by hand. Mix in the walnuts and anise seeds.
On the cookie sheet, form the dough into 2 oblong loaves that are about ½-inch thick, 3 to 4 inches wide and as long as the cookie sheet.
The loaves will spread when baking, so leave several inches of space between them.
Bake the loaves for 30 minutes.
Remove the cookie sheet from the oven and let the loaves cool. When cool enough to handle, cut in diagonal slices about ½- to ¾-inch thick. Lay the slices cut-side down close together on the cookie sheet.
Bake the cookies for about 10 to 15 minutes until they are slightly toasted.
Store the biscotti in an air-tight container for up to one week or in the refrigerator.
Nutrition at a Glance (per cookie)
Anise-Flavored
Calories: 70
Total fat: 3.5g
Saturated fat: 0g
Total carbs: 9g
Fiber: 1g
Sodium: 35g
Controlled Carb Almond
Calories: 60
Total fat: 5g
Saturated fat: 0g
Total carbs: 2g
Fiber: 1g
Sodium: 35g
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Flourless Chocolate Cake With Almonds
Prep Time: 15 min
Cook Time: 30 min
Level of Difficulty: Advanced
Ingredients
2 tablespoons trans-fat-free margarine or unsalted butter
1 tablespoon unsweetened cocoa powder
½ cup blanched almonds
½ cup sugar
3 ounces bittersweet chocolate
½ cup fat-free sour cream
¼ cup sugar substitute
2 egg yolks
1 teaspoon vanilla extract
¼ teaspoon almond extract (optional)
5 egg whites, at room temperature
¼ teaspoon salt
1 tablespoon toasted slivered almonds (optional)
Method
Preheat the oven to 350°F.
Generously coat a 9" springform pan with 2 teaspoons of the margarine or butter and dust with the cocoa powder. (Don’t tap out the excess cocoa; leave it in the pan.)
In a food processor, combine the blanched almonds with 2 tablespoons of the sugar. Process until finely ground.
In the top of a double boiler over barely simmering water, melt the chocolate and the remaining 4 teaspoons butter, stirring occasionally, until smooth. Remove from the heat. Place the chocolate mixture in a large bowl. Add the almond mixture, sour cream, sugar substitute, egg yolks, vanilla extract, almond extract (if using) and ¼ cup of the remaining sugar. Stir until well-blended.
In a large bowl, with an electric mixer on high speed, beat the egg whites and salt until frothy. Gradually add the remaining 2 tablespoons sugar, beating until stiff, glossy peaks form.
Stir one-quarter of the beaten whites into the chocolate mixture to lighten it. Gently fold in the remaining whites until no white streaks remain. Place in the prepared pan. Gently smooth the top.
Bake for 30 minutes, or until the cake has risen, the top is dry and a wooden pick inserted in the center comes out with a few moist crumbs.
Place the pan on a rack and cool until warm. The cake will fall dramatically. Loosen the edges of the cake with a knife and remove the pan sides. Sprinkle with the toasted almonds, if using.
Nutrition at a Glance (per serving)
Calories:150
Total fat: 9g
Saturated fat: 0g
Cholesterol: 35mg
Sodium: 95mg
Total carbohydrate: 14g
Dietary fiber: 1g
Protein: 5g
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Holiday Cheesecake
Prep Time: 20 min
Cook Time: 25 min
Level of Difficulty: Advanced
Ingredients
Cheesecake with Splenda
Bottom Crust:
1/2 cup almond flour mixed with 1 to 2 tsps of Splenda and 1 or more tsps of cinnamon
Optional: chopped or slivered nuts
Filling:
2 cups part-skim ricotta cheese
1 cup low-fat cream cheese
1 cup low-fat cottage cheese
4 eggs
1/3 cup Splenda
1/3 cup all-purpose flour
1½ teaspoons vanilla extract
¼ teaspoon almond extract
1 tablespoon lemon or orange juice
½ to 1 teaspoon lemon or orange zest
Cheesecake with sugar
Bottom Crust:
1/2 cup almond flour mixed with 1 to 2 tsps of Splenda and 1 or more tsps of cinnamon
Optional: chopped or slivered nuts
Filling:
2 cups part-skim ricotta cheese
1 cup low-fat cream cheese
1 cup low-fat cottage cheese
4 eggs
1/3 cup sugar
1/3 cup all-purpose flour
1½ teaspoons vanilla extract
¼ teaspoon almond extract
1 tablespoon lemon or orange juice
½ to 1 teaspoon lemon or orange zest
Method
Preheat oven to 375°.
Prepare springform pan by spraying it with vegetable oil. Distribute and press almond mixture and optional nuts into the bottom of the springform pan. Place all filling ingredients in a mixing bowl, food processor or blender and process until smooth. Pour over crust and bake for 25 minutes or until set. Remove from oven and cool to room temperature before adding toppings.
Topping Ideas:
Cocoa: Put 1 tablespoon unsweetened cocoa powder in a sifter or sieve and dust top of cooled cheesecake. Unsweetened cocoa has a slightly bitter taste; you can sweeten it with sugar or diet sweetener, if desired.
Fruit:
For a festive red and green topping perfect for Christmas celebrations, decorate cake with sliced kiwis and raspberries. The fruit can be combined with a teaspoon of sugar or sweetener for a glazed look.
Raspberry sauce:
1 cup fresh (or frozen, defrosted) raspberries
1 or 2 tablespoons of sugar or equivalent amount of sweetener.
A few drops of lemon or lime juice
Place all ingredients in a blender or food processor and purée. If you want a very smooth sauce, use a fine sieve to strain out the seeds.
Nutrition at a Glance (per serving—without toppings)
Cheesecake with Splenda
Calories:190
Total fat: 11g
Saturated fat: 6g
Total carbohydrate: 8g
Dietary fiber: 0g
Protein: 14 g
Cheesecake with sugar
Calories: 210
Total fat: 11g
Saturated fat: 6g
Total carbohydrate: 14g
Dietary fiber: 0g
Protein: 14g