Brown Rice Pudding

Ingredients

• 1/2 cup low-fat milk
• 1 cup long-grain brown rice cooked
• 6 egg whites
• 1/2 tsp vanilla extract
• 1/8 tsp cinnamon
• 1/8 tsp nutmeg
• 1 tbsp blackstrap molasses
• 1 tsp Sucanat

Instructions

1. Bring milk and rice to a boil in a medium saucepan.
2. Whisk egg whites and gradually add to boiling rice mixture, stirring constantly until egg whites are cooked, about 5 minutes.
3. Add vanilla extract, cinnamon, nutmeg, molasses and Sucanat. Stir to blend flavors. Enjoy warm or cold.

Ginger Apple Crisp

Ingredients

Apple Crisp

• 1 lb apples (about 3 medium), thinly sliced
• Juice of 1/2 lemon (2 tbsp)
• 1/4 tsp cinnamon 1/8 tsp nutmeg

Toppings

• 6 tbsp ground flaxseed
• 1/4 cup water 1″ ginger, finely minced or pressed
• 1 1/2 cups old-fashioned oats
• 1 tbsp Sucanat 1 tbsp whole wheat pastry flour
• 1/4 tsp cinnamon
• 1/8 tsp nutmeg
• 1/4 cup Greek yogurt

Instructions

1. Preheat oven to 400 F.
2. Toss apples with lemon juice, cinnamon and nutmeg. Lightly coat an 8″x8 ” baking dish with oil or cooking spray. Spread apple slices evenly in the dish.
3. Mix flaxseed with water in a small bowl, and let set to form a gel.
4. Combine ginger, flaxseed and dry ingredients in a medium mixing bowl. Add yogurt gradually and crumble the mixture in your fingers so it clumps together. Add more yogurt or water to achieve the desired consistency.
5. Drop “crumbles” onto the apples. (It’s okay if some of the fruit is not covered.) Bake 20 to 25 minutes.

Apple Pie

Ingredients

Crust

• 2 cups almond flour (try: Bob’s Red Mill brand)
• 1/2 tsp unrefined sea salt 2 tbsp coconut oil
• 1 whole egg Zest of 1 lemon

Apple Pie Filling

• 3 lb tart, crisp baking apples
• 3 tbsp almond flour
• 3 tbsp lemon juice
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 1/2 tsp each ground cloves, nutmeg, allspice
• 2 tbsp light, unsalted butter, chilled and cubed
• 1/2 cup honey

Instructions

1. Preheat oven to 350 F. Place almond flour and sea salt into a food processor, pulse to combine, then add wet ingredients and zest, and blend until a ball of dough is formed.
2. Press into a 9″ pie plate, cover with a damp cloth, and set aside.
3. Fill a large bowl with cold water and add 2 tablespoons of lemon juice.
4. Peel, core and slice apples one at a time, and drop them into the lemon water to keep them from turning brown.
5. Once apples are soaking, drain water from the bowl and pat apples dry with a clean cloth.
6. Add remaining ingredients to apples, including remaining tablespoon of lemon juice, and toss well to combine.
7. Pour mixture into pie crust and bake 45 to 55 minutes, until the crust is golden and the mixture is bubbling on top.
8. Remove and let cool for 1 hour before serving.

Mocha Banana Dessert

Ready in 5 minutes • Makes 2 servings

Ingredients:

• 2 frozen bananas
• 1 tsp instant coffee or espresso
• 1/4 tsp cinnamon
• 1 oz dark chocolate (approx. 3 squares), finely chopped

Instructions:

1. Remove bananas from freezer and let sit on the counter for 5 minutes.
2. Peel bananas and break or cut into chunks, then place into a food processor. Pulse about 20 times until bananas are in small pieces, then blend until smooth. If necessary, stop the machine and scrape from the sides.
3. Add the coffee, cinnamon and chocolate to the food processor, and blend again to fully incorporate. Serve.

Red Velvet Cupcakes

Ingredients

Red Velvet Cupcakes

• 1 1/4 cups whole wheat pastry flour
• 1/4 cup Sucanat, finely ground
• 3 tbsp raw cocoa powder
• 1 tsp baking powder
• 1/4 tsp coarse sea salt
• 1 cup beets, steamed and cooled
• 1/2 tsp vanilla-flavored liquid stevia (try: SweetLeaf Liquid Stevia Sweet Drops in Vanilla Crème)
• 2 tbsp raw honey
• 1/3 cup coconut butter
• 1 whole egg
• 2 egg whites
• 10 drops natural red food coloring liquid
• 1 cup Greek yogurt + 1 tbsp lemon juice (combine and set aside to curdle)
• 1 tsp natural vanilla extract
• 1 tsp natural chocolate extract
• Nonstick cooking spray

Cream Cheese Frosting

• 1 tbsp light coconut cream
• 2/3 cup fat-free cream cheese
• 1 tsp natural vanilla extract
• 1/4 tsp vanilla-flavored liquid stevia
• 1 tbsp raw honey
• Seeds of 1 vanilla bean (optional)

Instructions

1. To make coconut cream, refrigerate coconut milk overnight, then scoop cream off the top when separated.
2. Preheat oven to 350 FF. Spray a mini muffin tray with nonstick cooking spray.
3. To make cupcakes, combine all dry ingredients in a large bowl and set aside.
4. Puree beets and all wet ingredients in a food processor.
5. Combine wet and dry mixtures. Stir gently to combine.
6. Spoon batter into mini muffin cups and bake 18 to 20 minutes, or until a toothpick inserted into the center comes out clean.
7. While cupcakes cool, combine frosting ingredients and spoon into a piping bag. Refrigerate until cupcakes are ready to frost.
8. Once cool, frost cupcakes and serve the same day they are baked.

Mini Chocolate Souffles

Ingredients

• Olive oil non-stick cooking spray
• 1/4 cup unsweetened cocoa
• 1 1/2 tbsp white wheat flour
• 1/2 cup low-fat milk
• 6 tbsp honey, divided
• 1/2 tsp pure vanilla extract
• 2 large egg whites
• 1/8 tsp cream of tartar

Instructions

1. Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (souffle cups).
2. In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
3. Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
4. Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.
5. Fold 1/4 cup of the egg whites into the chocolate mixture to lighten; then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.

Egg whites are a great low-calorie, fat-free protein source, containing 4 grams of protein per large egg, with only 16 calories apiece! Make this recipe healthier: Use smaller ramekins to reduce serving size, and serve smaller souffles with fresh berries to add fiber and vitamins.

Brownie

Ingredients

• 1 square (7 g) dark chocolate
• 2 tbsp whole wheat pastry flour or gluten free flour
• 1/4 tsp baking powder
• 2 tsp unsweetened cocoa powder
• Pinch sea salt
• 2 tbsp unsweetened vanilla almond milk
• 1/4 tsp vanilla extract
• 2 tsp applesauce
• 1 tsp honey

Instructions

1. Preheat oven to 350 FF. Break up chocolate into small pieces. Set aside.
2. Place dry ingredients, except chocolate pieces, in a large mixing bowl and mix.
3. Add wet ingredients to bowl and mix to combine. Stir in chocolate pieces.
4. Pour batter into a single-portion oven-proof loaf dish and bake 16 to 18 minutes. Serve.