This dairy-free pudding takes its color from cooked yam and its flavor from butterscotch extract, blended with fortified soy or rice milk and maple syrup, then thickened on the stove with cornstarch and potato flour. A half-cup serving has 130 calories and 2 g fat.
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Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Desserts
Desserts: Butterscotch Mousse
A six-serving dessert grinds raw cashews with soft pitted dates, water, nutmeg, cinnamon and butterscotch extract, layered in chilled glasses with sliced kiwi. Dates replace the sugar; each serving has 259 calories.
Desserts
Desserts: Brownies
Brownies made with puréed silken tofu and soymilk in place of eggs and butter, plus whole-wheat pastry flour and cocoa, baked about 25 minutes. The batch makes 28 brownies at 48 calories each, with no added fat and no cholesterol.
Desserts
Desserts: Brown Rice Pudding
A stovetop pudding of cooked brown rice simmered with vanilla soymilk, cornstarch, maple syrup, raisins and cinnamon, finished with vanilla and served warm or cold. Makes about 3 cups and doubles as a breakfast dish.
Desserts
Desserts: Blueberry Muffins
Twelve vegan muffins made with unbleached and barley flour, fortified soy or rice milk, orange juice concentrate and two cups of blueberries, baked 25 to 30 minutes. Each muffin has 229 calories, 3 g fat and 5 g fiber.
Desserts
Desserts: Banana Pudding
A four-serving vegan pudding blends soft and firm tofu with two ripe bananas, sugar, soymilk and vanilla, then chills two hours before serving. The recipe comes from CalciYum! by David and Rachelle Bronfman.
Desserts
Desserts: Banana Dream Pie
A vegan pie layering sliced banana in a cooled crust under blended firm tofu and a cornstarch pudding made with rice or soymilk, topped with toasted chopped almonds and chilled at least two hours. Serves 8.
Desserts
Desserts: Banana Cake
Blended bananas, water, sugar, oil and vanilla fold into flour, baking soda and salt, then bake about 40 minutes in a 9-inch square pan. The cake makes roughly 12 pieces at 165 calories each and works as a breakfast bread.
Desserts
Desserts: Apple Crisp
Thinly sliced tart apples tossed with sugar, flour and cinnamon bake under a crumbly rolled-oat topping for 45 minutes at 350 degrees. The dish serves 10 and comes from Neal Barnard's Eat Right, Live Longer.
Healthy Recipes from AICR
Healthy Recipes: Welcome Summer with Strawberry Pie
Dana Jacobi builds a strawberry pie on a whole-wheat graham cracker crust lined with reduced-fat cream cheese and sour cream, heaping on fresh berries tossed in melted strawberry fruit spread, after musing on how contentedly Europeans take fruit for dessert.
Healthy Recipes from AICR
Healthy Recipes: White Turkey Chili
Ground turkey breast and white cannellini beans replace red meat in this green-chile chili with tomatillos, cumin, oregano and lime. The beans supply saponins, which have slowed cancer cell reproduction and tumour growth in laboratory studies. Four servings at 270 calories.
Heart Healthy Recipes
Heart Healthy Recipes: Vinaigrette Salad Dressing
A garlic vinaigrette from the NHLBI: a whole bulb simmered until tender and mashed through a sieve, then whisked with red wine vinegar, honey, olive oil and pepper. Four servings of 2 tablespoons, 33 calories each and no sodium.
Healthy Recipes from AICR
Healthy Recipes: Iced Almond Chai
A homemade iced chai steeped with cardamom, cinnamon, cloves, anise and peppercorns, chilled, then poured over chai ice cubes with almond milk and agave. AICR notes making your own cuts sugar, and that sugary drinks contribute to weight gain. Four servings, 60 calories each.
Healthy Recipes from AICR
Healthy Recipes: Red Lentil Dal
Dana Jacobi recommends red lentils for cooks reluctant to use dried beans: they need no soaking and cook in about 15 minutes. Her dal boils the lentils, then stirs in tomatoes sauteed with ginger, garlic, cumin, turmeric, onion and hot chiles.
Healthy Recipes from AICR
Healthy Recipes: Apple Strudel Buckwheat Pancakes
An American Institute for Cancer Research recipe folding chopped apple, raisins and walnuts into buckwheat pancake batter. Buckwheat is not wheat, or even a grass, and brings fiber, protein and B vitamins to breakfast.
Heart Healthy Recipes
Potatoes: Wonderful Stuffed Potatoes
Baked potatoes are hollowed out, the pulp mashed with 1% cottage cheese, milk, dill, herb seasoning and hot pepper sauce, then spooned back in and browned under parmesan. Eight half-potato servings at 113 calories and 3 g fat each.
Heart Healthy Recipes
Potatoes: Sweet Potato Custard
A six-serving custard bakes mashed sweet potato and banana with evaporated skim milk, brown sugar and egg yolks, topped with raisins, sugar and cinnamon, and adds no fat. Each half-cup serving provides 144 calories and 2 grams of fat.
In the Kitchen
7 Tips for Cleaning Fruits, Vegetables
The FDA advises washing hands 20 seconds before and after handling produce, cutting away bruised areas, rubbing produce under running water and discarding the outer leaves of lettuce. Dr. Mercola notes contamination can occur at any stage from growing to storage.
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