Monday, September 3, 2012

Mixed Berry Crisp


For this recipe you can use any combination of strawberries, raspberries, blueberries and blackberries.



Mixed Berry Crisp

Filling
2 12-oz packages frozen mixed berries, thawed
1/2 cup date syrup
1 T. arrowroot powder
1 T. water

Topping
3/4 cup rolled oats
1/3 cup almond meal
1/3 cup chopped walnuts
1/2 cup date syrup
1/2 tsp ground cinnamon
1/2 tsp vanilla

1. Combine berries and date syrup in medium sauce pan and bring to a simmer.

2. Mix arrowroot powder with water and stir into berry mixture.  Stir constantly until berries thicken.

3. Spray 8" square pan with cooking spray.

4. Pour berry mixture into prepared pan.

5. To make topping, combine rolled oats, almond meal, walnuts, date syrup, cinnamon and vanilla  together in small bowl.  Spread topping over berries.

6. Bake at 350º F for 30 minutes, until the topping is golden brown.


Servings: 6

Oven Temperature: 350°F

Cooking Times
Preparation Time: 15 minutes
Cooking Time: 30 minutes

Nutrition Facts
Serving size: 1/6 of a recipe (6.6 ounces).
Calories 256.04
Total Fat 6.74g
Saturated Fat 0.71g
Cholesterol 0mg
Sodium 3.66mg
Potassium 479.17mg
Total Carbohydrates 47.39g
Fiber 7.18g
Sugar 25.93g
Protein 5.76g





Friday, July 13, 2012

Banana Ice Cream

Celebrate National Ice Cream Month with this creamy, delicious vegan ice cream, sweetened with Medjool dates, of course!




Banana Ice Cream

9 Medjool dates, pitted and chopped
1 1/2 cups unsweetened coconut milk
3  ripe bananas
2 T. lecithin granules
1 tsp. vanilla

1. Using a blender, puree all ingredients until smooth.

2. Place blender in freezer for 30 minutes.

3. Turn on ice cream maker; pour mixture into frozen freezer bowl and let thickened about 25 minutes.

4. For a firmer consistence, transfer to an airtight container and freeze for at least 2 hours.

5. Remove ice cream from freezer for about 15 minutes before serving.

Preparation Time: 10 minutes

Servings: 6

Nutrition Facts
Serving size: 1/2 cup.

Amount Per Serving
Calories 190.14
Calories From Fat 30.66
Total Fat 2.67g
Saturated Fat 1.65g
Cholesterol 0mg
Sodium 38.65mg
Potassium 464.99mg
Total Carbohydrates 41.32g
Fiber 3.95g
Sugar 31.54g
Protein 1.3g

Friday, June 8, 2012

Carob Blueberry Spinach Pudding

Sounds weird, I know, but this combination of ingredients makes a delicious, nutrition packed pudding.  This recipe is adapted from the Chocolate Dip recipe in Joel Fuhrman's Eat for Health cookbook.

If you have one of those super powerful blenders you may be able to puree all the ingredients at once.  I just have a regular blender so I have to blend the ingredients in stages.



12 medjool dates, pitted and chopped
1 cup almond milk
1 tsp alcohol-free vanilla
1/2 cup almond meal
1/4 cup carob powder
12 oz frozen blueberries, thawed
6 oz bag baby spinach

1. Using a blender, puree dates, almond milk and vanilla.

2. Add almond meal and carob powder and blend until smooth.

3. Add blueberries and blend until smooth.

4. Add spinach, a handful at a time, and blend until smooth.

Servings: 6
Yield: 3 cups

Preparation Time: 10 minutes

Nutrition Facts
Serving size: 1/2 cup
Calories 212.03
Calories From Fat (12%) 24.83
Total Fat 2.89g
Saturated Fat 0.33g
Cholesterol 1.42mg
Sodium 44.97mg
Potassium 451.2mg
Total Carbohydrates 48.69g
Fiber 7.06g
Sugar 38.79g
Protein 2.68g

Sunday, April 15, 2012

Peach Crisp




Filling
3 15-oz cans juice packed peaches, drained
1/2 cup date syrup
1 tsp cinnamon

Topping
3/4 cup rolled oats
1/3 cup almond meal
1/3 cup chopped walnuts
1/2 cup date syrup
1/2 tsp ground cinnamon
1/2 tsp vanilla

1. Spray 8" square pan with cooking spray.

2. Combine 1/2 cup date syrup and 1 tsp. cinnamon in a small bowl and mix well.

3. Pour fruit into prepared pan.  Spoon in date mixture and stir to combine.

4. To make topping, combine rolled oats, almond meal, walnuts, 1/2 cup date syrup, 1/2 tsp. cinnamon and vanilla  together in small bowl.  Spread topping over peaches.

5. Bake at 350º F for 30 minutes, until the topping is golden brown.

6. Serve warm.

Servings: 9

Note:  For a quick method of making date syrup, see previous post:  Quick and Easy Date Syrup

Nutrition Facts:
Serving size: 1/9 of a recipe
Calories 185.31
Total Fat 4.45g
Saturated Fat 0.47g
Cholesterol 0mg
Sodium 4.51mg
Potassium 332.88mg
Total Carbohydrates 35.49g
Fiber 4.54g
Sugar 22.97g
Protein 4.1g

Saturday, March 10, 2012

Mint Carob Balls




12 dates, pitted and chopped
1  cup pecans
1/3 cup carob powder
2 tsp peppermint extract

1. Process pecans in food processor until finely ground.

2. Add dates and process until finely chopped.

3. Add carob powder and mint.  Process until mixture adheres together.

4. If mixture is too dry, add water, one tablespoon at a time until mixture adheres together.

5. Roll dough into small balls.  Refrigerate.

Yield: 20
Preparation Time: 15 minutes

Nutrition Facts
Serving size: 1 ball.
Calories 83.25
Total Fat 3.95g
Saturated Fat 0.34g
Cholesterol 0mg
Sodium 0.31mg
Potassium 125.58mg
Total Carbohydrates 12.96g
Fiber 2.06g
Sugar 10.32g
Protein 0.78g

Sunday, February 19, 2012

Raspberry Muffins





12 medjool dates, pitted and chopped
1 cup sour almond milk (see note)
1/2 cup applesauce
1 tsp vanilla
1 1/2 cups white whole wheat flour
1/2 cup almond meal
1 tsp baking soda
1/2 tsp salt
1 12 oz package frozen raspberries

1. Defrost raspberries 3-5 minutes in microwave until raspberries are somewhat thawed but still firm.

2. Using a blender, puree dates, sour almond milk, applesauce and vanilla.

3. Combine flour, almond meal, baking soda and salt.

4. Stir date mixture into dry ingredients.

5. Gently fold in raspberries.

6. Spray muffin pan with cooking spray.  Spoon batter into pan.

7. Bake at 400° F for 25 minutes.

Servings: 12


Note:  To make 1 cup sour almond milk, simply put 1 T. apple cider vinegar in a measuring cup and add almond milk to make 1 cup total liquid.

Nutrition Facts
Serving size: 1 muffin.

Calories 142.19
Total Fat 1.26g
Saturated Fat 0.08g
Cholesterol 0mg
Sodium 217.59mg
Potassium 211.22mg
Total Carbohydrates 31.81g
Fiber 2.53g 10%
Sugar 17.15g
Protein 2.53g 5%

Friday, January 13, 2012

Raspberry Sauce

I like to serve this raspberry sauce on pancakes and waffles.  It is also very good as with carob cake or any carob or chocolate dessert.  It is really simple and easy to make.





Raspberry Sauce



6 medjool dates, pitted and chopped

12 oz  package frozen raspberries

1/2 cup water



1. Defrost raspberries by heating in microwave for 4-5 minutes or by leaving at room temperature for a few hours.



2. Using a blender, puree dates, raspberries and water until smooth.



Servings: 10

Yield: 2 1/2 cups

Nutrition Facts

Serving size: 1/4 cup
Amount Per Serving

Calories 69

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 1mg

Potassium 133mg

Total Carbohydrates 18g

Fiber 2g

Sugar 16g

Protein 0.5g