Forks Over Knives (33 page)

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

THIS FROZEN DESSERT
requires frozen bananas, which can also make a delicious addition to smoothies. When you have extra ripe bananas, peel them, break them into pieces, place them in a freezer bag, and freeze for at least 1 day.

6 frozen bananas

1 tablespoon vanilla

½ cup soy or almond milk

Puree a few of the frozen banana pieces, about a teaspoon of the vanilla, and a small amount of the milk in a food processor until smooth. Pour into a large bowl, then repeat this step until all the bananas are processed. Quickly stir the “ice cream,” and serve at once.

VARIATION:

Other frozen fruits may be added along with the frozen bananas for additional flavor.

ANN CRILE ESSELSTYN | THE ESSELSTYN FAMILY

TIFF CUNNINGHAM, OUR
daughter-in-law’s sister, sent us the idea for this recipe, and we think it is the healthiest, most decadent-tasting dessert we have had in a long time. Be sure to serve these frozen. This recipe makes about fifty, depending on how many you eat as you go. Even if you eat them all, it isn’t so awful!

Rolling the balls in Grape-Nuts keeps the chocolate from melting on your fingers when you eat these. Kashi 7 whole grain nuggets are especially crunchy, but anything like Grape-Nuts will work. These are wonderful without Grape-Nuts, too, just messy.

MAKES ABOUT 50

⅓ cup maple syrup

⅓ cup plant-based milk (see
page 68
)

⅓ cup cocoa powder

2 teaspoons vanilla

2 ripe bananas

2 cups oats

Grape-Nuts

1.
Puree the maple syrup, milk, cocoa, vanilla, and bananas in a food processor until well combined. Transfer to a bowl. Add the oats and mix well.

2.
Line a baking sheet with wax paper. Put Grape-Nuts in a small bowl. Using the big end of a melon baller or a small spoon, scoop up a little chocolate ball and drop it into the bowl of Grape-Nuts. Turn the ball over with a spoon or your fingers (you may find it easiest to use your fingers), then sprinkle Grape-Nuts onto the sides and gently place it onto the wax paper. I like to flatten the ball a little with the back of a spoon. Repeat this process with the rest of the chocolate mixture.

3.
Freeze the entire pan of chocolate treats. After the treats are frozen, transfer them to an airtight container and store it in the freezer. Actually, hide it so you can’t see it easily!

JO STEPANIAK |
BREAKING THE FOOD SEDUCTION
BY NEAL BARNARD, MD

GREAT HOMEMADE CHOCOLATE
pudding in under five minutes? You bet! You’ll be an instant believer with this remarkable recipe.

MAKES ABOUT 1¾ CUPS

1½ cups (about 12 ounces) firm silken tofu, crumbled

¼ to ½ cup dry sweetener or pure maple syrup

⅓ cup unsweetened cocoa or carob powder

2 teaspoons vanilla extract

Pinch of salt, optional

Place all ingredients in food processor and blend several minutes until smooth and creamy. Chill in the refrigerator until serving time.

Tip
Start with the smaller amount of sweetener and add a little more, as needed to suit your taste.

ANN CRILE ESSELSTYN

THIS IS DELICIOUS
alone, topped with fruit of any kind, or as a frosting on cake. It is fast to make at the last minute. Use more or less lime according to taste. It is especially beautiful in a wineglass with fresh raspberries and sprinkled with mint. Be sure to use SILKEN tofu.

SERVES 2 TO 4

One 12.3-ounce package Mori-Nu Silken Lite Firm or Extra Firm tofu

⅓ cup maple syrup or sweetener of choice

3 tablespoons fresh lime juice

Zest of 1 lime

Puree the tofu, maple syrup, and lime juice and zest in a food processor until very smooth. Keep scraping down the sides of the processor to blend completely. Refrigerate until chilled.

ALAN GOLDHAMER AND DOUG LISLE |
THE HEALTH PROMOTING COOKBOOK

MOIST AND DELICIOUS
, these cookies are a sweet and satisfying snack or dessert. Don’t be fooled by their wet appearance when you take them out of the oven—they’ll harden slightly when cool, but they ARE cooked and ready to eat.

SERVES 12

4 cups oat flour (can be oatmeal ground in a blender or food processor)

1 teaspoon baking powder

½ teaspoon baking soda

1 teaspoon cinnamon

¼ teaspoon nutmeg

2 ripe bananas, mashed

1 cup apple juice

½ cup raisins

Preheat the oven to 375
^°
F. Mix the dry ingredients in a large bowl. In a food processor, blend the bananas and juice until smooth. Slowly add the dry ingredients while mixing. Pour the batter into the large bowl, and add the raisins. Drop by spoonfuls onto a nonstick baking sheet. Bake for 10 minutes.

KAREN CAMPBELL | THE CAMPBELL FAMILY

THESE EASY SNACKS
are a hit with young and old alike.

MAKES ABOUT 8 COOKIES

⅓ cup maple syrup

⅓ cup almond milk

¼ cup cocoa

3 tablespoons peanut butter

1 teaspoon vanilla

1½ cups oats

¼ cup walnuts, optional

Put maple syrup, almond milk, and cocoa into a saucepan, bring to a boil, then simmer for 3 minutes. Add the peanut butter and stir until dissolved. Remove from the heat and add the vanilla, oats, and walnuts. Stir well, then form into small cookies.

CHEF AJ | AUTHOR OF
UNPROCESSED

THESE BROWNIES ARE
like the friend you can bring to any party—they get along with everyone.

MAKES 8 BROWNIES

One 15-ounce can salt-free black beans, drained and rinsed

1½ cups date syrup

2 tablespoons ground flax seeds

1 tablespoon alcohol-free vanilla extract

½ teaspoon caramel extract

1 teaspoon baking powder

½ teaspoon baking soda

½ cup raw cocoa (Ultimate SuperFoods is my favorite brand)

¾ cup barley flour

1 cup Sunspire nondairy grain-sweetened chocolate chips

Preheat oven to 350ºF. Put beans and date syrup into the bowl of a food processor fitted with the “S” blade and process until smooth. Add the flax seeds, vanilla and caramel extracts, baking powder, baking soda, and cocoa and process again. Add the flour and pulse until just combined. Stir in the chocolate chips. Pour the batter into an 8 × 8-inch square silicone baking pan. Bake for 30 to 35 minutes until the middle does not jiggle and a toothpick inserted into it comes out clean.

JO STEPANIAK |
BREAKING THE FOOD SEDUCTION
BY NEAL BARNARD, MD

THESE CRUNCHY, NUTTY
squares make a delicious dessert or sweet snack.

MAKES 16 SQUARES

⅔ cup brown rice syrup

¼ cup natural almond butter or peanut butter

½ teaspoon vanilla extract

2 cups crisped rice cereal

ADDITIONS (CHOOSE ONE)

½ cup lightly roasted chopped almonds or walnuts

½ cup currants, raisins, or finely chopped apricots

½ cup nondairy carob chips

1.
Mist an 8-inch square pan with nonstick cooking spray and set aside.

2.
Place the brown rice syrup and nut butter in a small saucepan and warm until the mixture is softened and smooth. Remove from the heat and stir in vanilla extract. Combine the cereal and the addition of your choice in a large bowl. Pour the warm mixture over the cereal mix and combine carefully, using a wooden spoon. Work as quickly as possible (this is especially important if using carob chips so they do not melt). Pack the mixture evenly into the prepared pan, pressing gently with your fingers. Cover with plastic wrap and chill until firm. Slice into squares and store in an airtight container in the refrigerator.

MOIRA NORDHOLT | THE FEEL GOOD GURU

THESE RAW DATE
squares are a powerful way to start the day, a perfect food to grab either before or after a workout or a hike or just about any time you need an energy boost or a pick-me-up between meals. They’re simple to whip up in a food processor in five minutes and ready to eat immediately. They won’t last long once they’re sitting out on the counter, but if you’re able to ration, they’ll improve with a little rest in the fridge or an overnight on the countertop. These quantities are for a small baking pan.

SERVES 8 TO 10

1 cup fresh or dried dates, pitted

1½ cup organic almonds

1 banana

½ cup cacao nibs

1 teaspoon vanilla extract

Dried shredded coconut

1.
If using dried dates, soak them for a few minutes in just enough water or orange juice to cover; drain.

2.
Pulse the almonds in a dry food processor until they’re broken up but still in crunchy chunks. Add the banana, cocoa nibs, and vanilla and blend just until mixed.

3.
Sprinkle coconut over the bottom of a small square baking pan. Scrape the mixture onto the pan and spread it out evenly; press it down gently with your hands. Sprinkle coconut over the top.

4.
An hour or more of refrigeration will make it easier to cut into bars and serve, but these are at their gooey, datey, tasty best at room temperature.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

I HAD SOME
fresh cranberries in my refrigerator that my grandson, Jaysen, wanted to use. I also had fresh pears, so we decided to make a dessert. While it was cooling on the rack, everyone came in for a sample, and we all decided it was a hit!

SERVES 8 TO 10

THE TOPPING

½ cup rolled oats

½ cup chopped walnuts

¼ cup white whole wheat flour

½ teaspoon cinnamon

¼ teaspoon nutmeg

2 tablespoons agave nectar

THE FILLING

3 cups peeled, cubed Bosc pears

2 cups fresh cranberries

⅓ cup brown sugar

2½ tablespoons cornstarch

1.
Preheat oven to 350
^°
F.