Desserts

This healthier version of a traditional spice cake relies on the natural sweetness and tenderness of fruit and a lot less sugar and fat! Looking for a gluten free dessert? Simply substitute the whole wheat flour for oat or almond flour (you might need to add more applesauce to the mixture).

Ingredients:

½ cup sugar
2 T butter, softened
1 ½ cups whole wheat flour (or almond or oat flour)
1 ½ cups applesauce
1 tsp allspice, ground
1 tsp cinnamon, ground
1 tsp baking soda
¼ tsp salt
1 cup raisins or chopped dates (if desired)

Frosting:

2 cups powdered sugar
1/3 cup plain Greek yogurt
3 T Butter, softened
1 T Vanilla
½ cup Pecans, chopped and toasted

Instructions:

1. Heat oven to 350 F. Spray 13x9 inch baking pan with no-stick cooking spray. Set aside.
2. Combine sugar, 2 T butter and egg in bowl. Beat at medium speed, scraping bowl often, until creamy. Add all remaining ingredients except raisins or dates. Beat at low speed, scraping bowl often, until well mixed. Stir in raisins.
3. Spoon batter into prepared pan. Bake 25-35 minutes or until toothpick inserted in center comes out clean. Cool completely.
4. Combine all frosting ingredients except pecans in bowl. Beat at medium speed, scraping bowl often, until smooth.
5. Frost cooled bars, sprinkle with pecans. Cut into bars.

This cool and soothing treat is a great choice for treatment days, or any day, and can be prepared in under 10 minutes. To add a little crunch, add toasted pepitas (pumpkin seeds) on top.

Yield: 8 ½ cup servings

Ingredients:

5 large Medjool dates, unpitted (or ¼ cup maple syrup)
2 large avocado, peeled and pitted
1 cup pumpkin puree (not pumpkin pie filling)
¼ cup unsweetened cocoa powder
¼ cup milk of choice (coconut, almond, soy, etc…)

Instructions:

1. In a food processor, or by hand, chop dates. Place in small bowl with ¼ cup very hot water. Set aside for 10 minutes to soften.
2. In a blender, add avocado, pumpkin puree, milk and cocoa powder. Drain off excess water from dates, add dates to blender mixture and blend until smooth.
3. Top with toasted pumpkin seeds or cacao nibs if desired. Let sit in refrigerator for one hour before eating for best results. Cover and refrigerate leftovers for up to 5 days.

Nutrition Facts:

Calories 228 | Fat 5g | Carbohydrate 6g | Fiber 3g | Sodium 70mg

Plantains aren't meant for eating right out of the peel, but they are transformed into a gently sweet dessert when caramelized. If you can't find plantains, use barely ripe bananas!

Yield: 4 servings

Ingredients:

1 T butter, unsalted (or olive or canola oil)
1 T brown sugar
2 each plantains (sweet), cut into 1/3-inch slices
1/3 cup apple juice
1 ½ tsp. ground cinnamon

Instructions:

1. Gather all ingredients and equipment.
2. In a 9-inch skillet, melt the butter over medium heat. Add the sugar and cook, stirring, until the syrup is a light caramel color, about 2 minutes.
3. Add the plantains, tossing to coat, and cook until tender, about 3 minutes. Add the apple juice and boil 1 minute, or until thickened slightly. Stir in the cinnamon and remove from the heat.
4. Divide the plantains among 4 dessert plates and spoon the juices over each.
5. Serve with yogurt whipped cream, if desired:
   Yogurt Whipped Cream: In a mixer, beat ½ cup heavy cream until soft peaks form(you can also beat by hand, if you prefer). Add ½ cup plain Greek yogurt, beat for 30 seconds more. Add 1-2 tsp. of sweetener of choice, if desired. (Makes 2 cups)

Serving: ½ plantain

Nutrition Facts:

Calories 133 | Carbohydrate 32 | Fat 2g | Sodium 120mg

These delicious rolls make for a great snack or dessert.

Ingredients:

2 cups dates, seeded
½ cup pecans, chopped
3/4 cups coconut, shredded

Instructions:

1. In a food processor, or by hand, chop dates finely.
2. Mix in pecans and half of the coconut and stir/pulse until a paste forms.
3. Shape into 20 balls, and roll in the remaining coconut.

This versatile dessert can be made with mixed berries, apples, or peaches and is an excellent low sugar dessert option. Freezer friendly. Serve with Yogurt Whipped Cream (if desired).

Yield: 8 servings

Ingredients:

Fruit filling:

2 lb. fresh or frozen cranberries (about 6 cups)
2/3 cup brown sugar
2 oranges, zested and juiced
1 tsp. vanilla extract

Topping:

1 cup old-fashioned oats
½ cup chopped nuts (pecans, walnuts, almonds or any combination)
½ cup brown sugar, packed
¼ cup melted butter (or oil of choice)
¼ flour (wheat, almond, or oat)
½ tsp cinnamon, ground
¼ tsp nutmeg, ground
¼ tsp salt

Directions:

1. Pre-heat oven to 375 degrees.
2. In a large bowl, mix all components of cranberry mixture. Pour into a greased 8 1/2 x 13 cake pan. Set aside.
3. Add all components of crisp and toss till combined. Spread evenly over the top of the cranberry mixture.
4. Bake in oven for 22-25 minutes or until top is golden and bubbly. Remove from oven. Enjoy!

Cookies for breakfast? Yes, please! Enjoy this crunchy, delicious take on that healthy morning bowl of oatmeal. Gluten free and can be made vegan with simple substitutions! Freezer friendly. Yield: 3 dozen cookies

Ingredients:

2 cups old fashioned oats (divided)
½ tsp baking powder
1 tsp ground cinnamon
¾ cup milk (can substitute almond milk)
2 large bananas, ripe, mashed
½ cup peanut butter (or any nut butter)
2 T honey
½ cup cranberries, dried or fresh
½ cup nuts, chopped (almonds or pecans)

Instructions:

1. Gather all ingredients and equipment. Preheat the oven to 350 degrees F.
2. In food processor or blender, “pulse” oats for 30 seconds to 1 minute until coarse. Remove, add to medium bowl along with baking powder and cinnamon. Combine.
3. In another bowl, combine mashed bananas, peanut butter, and honey. Gradually stir in oat mixture.
4. Gently stir in cranberries and nuts.
5. Mix in the dry ingredients, adding about one-third of the mixture at a time. Stop the mixer as you make each addition, and beat no longer than necessary to incorporate the dry ingredients.
6. Using a large spoon or scoop, place on lightly sprayed cookie sheets. Flatten slightly until uniform in shape (cookies will not spread much!)
7. Bake in oven for 13-16 minutes until brown at edges. Remove from oven.

Nutrition Facts:

Carbohydrates 9g | Calories 95 | Protein 2g | Sodium 78mg | Fiber 6g

Yield: 15-20 bliss balls

Ingredients:

150g (about 8-9) dried figs
1 cup (150g) raw almonds
½ tsp cinnamon
½ tsp vanilla extract (or the seeds of half a vanilla bean)
Juice and zest of one small lime (you should have about 2 tablespoons of juice)

Instructions:

1. Add all ingredients to your food processor and process until well combined. After a couple minutes, the mixture should form a dough-like ball (if your mixture is not wet enough, add an extra tablespoon or two of water or lime juice).

2. Shape into balls and roll in desired coating (I used pistachios, but coconut or crushed nuts would also be lovely).

3. Store in the fridge until serving.

Fudgy, delicious, and gluten free, no one will believe that these delicious vegan brownies have black beans in them!

Ingredients:
1 cup quick oats
1 tsp baking powder
2 tsp vanilla extract
½ cup canola oil
¼ tsp kosher salt
1 cup maple syrup
2.1 cup chocolate chips, semi-sweet
1/3 cup cocoa powder, dark, unsweet
2 15 oz cans black beans, canned, low-sodium

Instructions:

1. Preheat oven to 350 F.
2. Drain black beans, rinse thoroughly. For best results, blot off extra liquid with paper towel or allow to air dry before using in recipe.
3. In food processor or blender, add oats. Grind into a fine flour-like powder. Remove from food processor, set aside in a medium bowl.
4. Add all other ingredients to food processor. Blend until smooth. Add to oats, stir just until combined.
5. Add mixture into a well-greased (or parchment paper lined) 8x13 cake pan (you can use a smaller pan for a fudgier, denser brownie, but will need to adjust cook time).
6. Bake for 20-25 minutes, or until a knife inserted in center comes out with dry crumbles. Allow to cool, slice and serve.

Yield: 10 servings

Ingredients:

1½ cups brown rice flour
½ cup tapioca flour
2 tablespoons flaxseeds, finely ground
1 teaspoon baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
2 large eggs
1 1/3 cups granulated sugar
½ cup coconut oil
2 teaspoons vanilla extract
3 Bosc pears, super-ripe, finely shredded with grater
1 cup walnuts, chopped
½ teaspoon ground allspice

Instructions:

1. Preheat oven to 350 degrees. Rub the bottom and sides of a 9-inch by 5-inch baking pan with coconut oil. Add 3-4 tablespoons of brown rice flour and shift it back and forth in order to spread the flour evenly around the pan. Tap out the excess flour.
2. In a large mixing bowl, whisk together the 1½ cups brown rice flour, tapioca starch, ground flaxseeds, and baking powder.
3. In another mixing bowl whisk together the eggs, sugar, salt, coconut oil, ground cinnamon, allspice and vanilla. Add the pears and walnuts and mix together with a spatula. Add the wet ingredients to the dry and fold until just combined with a spatula. Be sure not to overmix the dough, otherwise the dough will be tough, dense and will not rise.
4. Pour the batter into the prepared pan. Bake for 60–70 minutes or until golden brown and a toothpick inserted in the center comes out clean.
5. Let cool in the pan for 5 minutes, then remove to a wire rack to finish cooling. To serve, warm and eat plain or enjoy with a little coconut oil spread on top.

Equipment:

• Spatula
• Whisk
• 9-inch by 5-inch baking pan
• Cheese grater
• 2 Large Mixing bowls

Yield: 4 dozen cookies

Ingredients:

1 cup butter, at room temperature
1 cup white sugar
1 cup brown sugar,
2 eggs at room temperature
1 tsp vanilla essence
1 tsp baking powder
1 tsp salt
2½ cups ground oatmeal
2 cups flour
1 cup semi sweet chocolate chips
1 cup milk chocolate chips
2 cups dark chocolate chips

Instructions:

1. Gather all equipment and ingredients.
2. Heat oven to 375 degrees.
3. In a small bowl, mix flour, oatmeal, baking soda, baking powder and salt.
4. With electric mixer cream butter and sugar until light in color.
5. Add Eggs one at a time and mix well.
6. Add vanilla and mix.
7. Add flour/oatmeal mixture in small amounts, mix until just mixed in. Do not over mix.
8. Stir in chocolate chips.
9. Line baking sheets with parchment paper.
10. Using a tablespoon or small scoop, drop dough about 2 inches apart on parchment paper.
11. Bake for 8-9 minutes, or until just lightly browned.

Recipe provided by June D’Souza.

Here is a delicate, eggless pudding with a subtle orange flower water flavoring. Orange flower water can be found at Middle-Eastern, health food and specialty shops.

Yield: 4½ cup servings

Ingredients:

¼ cup + 1 T sugar
3 T cornstarch
2 cups skim milk
2 each cinnamon sticks
1¼ tsp orange flower water
½ tsp ground cinnamon
2 T toasted almonds, chopped

Instructions:

1. Gather all ingredients and equipment.
2. In a medium-sized bowl, whisk together ¼ cup of the sugar and cornstarch. Gradually whisk in cold milk until smooth.
3. Transfer milk mixture to a heavy, medium-sized saucepan and add cinnamon sticks. Cook over medium heat, stirring with a wooden spoon, for 8 to 10 minutes, or until the mixture just begins to bubble and is thickened. Remove from the heat and discard the cinnamon sticks.
4. Stir in orange flower water and pour the mixture intoa dessert bowl (or four individual dessert bowls). Place a piece of plastic wrap directly over the surface to prevent a skin from forming and let cool slightly.
5. The pudding can be served warm or chilled. (Store, covered, in the refrigerator for up to 8 hours.)
6. Just before serving, stir the remaining 1 Tbsp. sugar and ground cinnamon and sprinkle over the puddings. Sprinkle almonds over top.

A traditional Italian waffle cookie made with anise.

Ingredients:

3 large eggs
¾ cup granulated sugar
1 teaspoon anise extract
1 teaspoon vanilla extract
½ cup unsalted butter, melted
1½ cup all-purpose flour
2 teaspoons baking soda
Pinch salt

Instructions:

1. Lightly spritz a bunched up paper towel with non-stick spray. Wipe the plates of the pizzelle maker lightly with the oiled towel
2. Place the eggs, sugar, anise extract, vanilla extract in a medium bowl and whisk to combine.
3. Stir in the melted butter
4. Add the flour, baking powder, and salt and mix until smooth.
5. Place about a tablespoon of batter on each of the hot pizzelle maker plates, and close the lid. Cook until only a few wisps of steam are escaping from the pizzelle maker plates and the pizzelles look lightly golden. Use a fork or small spatula to remove the cooked pizzelles to a wire rack to cool.

This is a flavorful, seasonal bread that is a perfect dessert for the holidays. If made with oat flour, this may be a gluten free option.

Ingredients:

1 (15 oz) can pumpkin puree
1 cup brown sugar
1 cup white sugar
½ cup canola oil
¼ cup sour milk (add 1 tsp vinegar to milk to make it sour)
3 eggs
2½ cups whole wheat or oat flour
1 tsp cinnamon
1 tsp nutmeg
1 tsp baking soda
¾ tsp salt
½ tsp allspice
½ tsp ground cloves
1 cup cooked quinoa
1½ cup Ddried cranberries

Instructions:

1. Preheat oven to 350 F.
2. In a large bowl whisk pumpkin, brown and white sugar, oil, sour milk, and eggs until well mixed.
3. In a smaller bowl mix together flour, spices, salt, and baking soda. Stir into pumpkin mixture a little at a time until batter is smooth.
4. Fold quinoa and cranberries into batter.
5. Pour into 2 parchment lined loaf pans. Bake in preheated oven for 50-60 minutes. Bread is done when springs back when lightly touched.

Few things are cozier than a piece of warm gingerbread on a chilly winter’s night. This healthier take on a classic holiday dessert uses teff flour, a fluffy whole grain flour with a nutty flavor. Don’t have teff flour? Simply substitute ½ cup additional whole wheat flour.

Yield: 12 pieces

Ingredients:

1 cup whole wheat flour
½ cup teff flour
1 tsp. ginger, ground
1 tsp. cinnamon, ground
½ tsp. salt, kosher
½ tsp. baking soda
2 T brown sugar
½ cup molasses
½ cup applesauce, unsweetened
1 large egg, lightly beaten

Instructions:

1. Preheat oven to 350°.
2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, ginger, cinnamon, salt, and baking soda, stirring with a whisk.
3. Combine sugar and next 4 ingredients (sugar through egg) in a large bowl until well mixed, then stir in flour mixture. Pour batter into a 9-inch square baking pan coated with cooking spray.
4. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. Sprinkle gingerbread with powdered sugar.

Nutrition Facts:

Calories per serving 128 | Fat 1g | Protein 3g | Carbohydrates 18g

Yogurt adds a welcome tang to traditional whipped cream as well as protein and probiotics and reduces saturated fat. Serve over any dessert or warm fruit for a great end to any meal.

Yield: 3 cups

Ingredients:

1 cup heavy cream, chilled
1 T powdered sugar (if desired)
½ tsp. vanilla extract
½ cup plain yogurt, Greek or other, chilled

Instructions:

1. In the bowl of a stand mixer fitted with a whisk, beat heavy cream, sugar, and vanilla extract on medium-high speed until soft peaks form.
2. Alternately, you can use a hand mixer or whisk by hand. Taste and add more yogurt or cream to taste and whisk again to soft peaks.

Nutrition Facts: 2 tablespoons

Calories 73 | Carbohydrates 6g | Protein 1g | Sodium 11mg | Total fat 2g | Calcium 90mg