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

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

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

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

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

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%

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