Archives for category: desserts

Quinoa chocolate cake

This cake was baked (and photographed) by a good friend and talented baker, Iris, in Seattle Washington.  The recipe was adapted from morestomach.com

Ingredients:

  • 1 cup cooked and cooled quinoa (about 1/3 cup dried quinoa; for cooking instructions click here)
  • 1/2 cup canned coconut milk (200 mL)
  • 2 eggs
  • 1/2 cup sugar
  • 1/2 cup unsweetened cocoa powder
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt

Directions:

quinoa chocolate cake2

Combine the dry ingredients. In a separate bowl, combine the wet ingredients then add wet to dry slowly and mix until blended. Pour the batter into a small pan and bake for 45 minutes at 375 F or until a fork comes out clean when pierced through the middle of the cake.

Allow the cake to cool on a wire rack then dust with confectioner’s sugar. Enjoy!

Nutrition (per serving or 1/8th of the recipe):

  • Calories: 158
  • Carbs: 21 g
  • Protein: 3.9 g
  • Fat: 8.4 g
  • Fiber: 2.6 g
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Thai black rice with mango

This modern twist on a classic Thai dessert is low in calories and high in nutrients. It is typically made with white sticky rice (which is good as well), but the black rice adds colour and texture.

Ingredients:

2/3 cup thai black sweet rice

1 1/3 cups water

2 tbsp sugar

1 ripe mango, peeled and sliced

1/2 cup coconut milk

Directions:

Place the rice, water and sugar in a small saucepan over high heat and bring to a full boil. Reduce the heat to a simmer and cover with a tight-fitting lid. Cook for 40-45 minutes or until the liquid is absorbed. Remove the rice from heat, fluff with a fork and let stand 5 minutes.

While the rice is cooking, peel and slice the mango. Serve 1/2 cup of rice with 1/4 of the sliced mango and drizzle with 2 tbsp coconut milk.

Nutrition (per serving, or 1/4 of the recipe).

  • Calories: 160
  • Carbs: 25 g
  • Protein: 2.5 g
  • Fat: 6.7 g
  • Fibre: 2. 3 g
  • Vitamin C: 51% DV

You will need an ice cream maker for this one, which I think is a very wise investment for ice cream lovers who can’t have dairy or soy. Coconut milk ice cream is the best-tasting  non-dairy ice cream I have found and costs about $7 per pint in the store.  

Ingredients

1 can coconut milk

1/4 cup cane sugar

1/2 tsp vanilla or coconut extract

Optional: 1/4 vanilla bean, chopped finely

Directions:

Dissolve the sugar in the coconut milk. Stir in the extract and chopped vanilla bean. Freeze according to your ice cream maker’s instructions. Serves 4 (about 2 cups).

Nutrition (per one serving, 1/4 of the recipe):

  • Calories: 250
  • Carbs: 15 g
  • Protein: 2 g
  • Fat: 21 g

I love cooking with apples! The aroma of apples baking in the oven reminds me of the delicious homemade apple pies my mom makes. This apple crumble is high in fibre and can be made gluten-free (if a gluten-free flour is used) and vegan-friendly (if oil is used in place of butter).

Filling:

  • 4 large apples, (peeling optional), cored and sliced
  • 1 cup fresh or frozen blueberries (or other berries)

Crumble:

  • 1/3 cup brown sugar (or less if you prefer)
  • 1/3 cup flour (any type)
  • 1/2 cup almonds, ground (or 1 cup pre-ground)
  • 1 tsp cinnamon
  • pinch of salt (if using oil or unsalted butter)
  • 1 tsp vanilla or almond extract
  • 4 tbsp butter or vegetable oil
  • 2 tbsp flax seeds (optional)

Directions:

Place the apples and blueberries into an appropriately sized baking dish.  In a separate bowl, mix the ground almonds, flour, brown sugar, cinnamon, salt, and flax seeds. Mix in the butter or oil and the extract. Spoon the mixture over the fruit. Bake at 350°F (175°C) about 40-50 minutes, or until the fruit is bubbling and soft and the topping is golden brown. Makes 6 servings.

Nutrition (per serving, made with butter, flax seeds and whole wheat flour):

  • Calories: 325
  • Carbs: 49 g
  • Protein: 4.6 g
  • Fat: 15 g
  • Fibre: 7.7 g
  • Magnesium: 62 mg (20% DV)
  • Calcium: 64 mg (6.4% DV)
  • Iron: 1.2 mg (8% DV)
  • B vitamins: B1 (9% DV), B2 (17% DV), B3 (7% DV), B6 (10% DV)
DV= recommended daily value

This spin on rice pudding makes a healthy dessert or breakfast. It is high in fibre, low in fat and is gluten, egg, and dairy-free (if a dairy substitute, such as soy milk is used).

Ingredients:

1 cup dry quinoa

2 cups milk (dairy, almond, soy etc.)

1 cup apple juice

1 apple, cored and diced

1/4 cup dried cranberries

1 tsp brown sugar or honey (or to taste)

1/2 tsp vanilla

1/2 tsp cinnamon

pinch of nutmeg

pinch of salt

Directions:

Place all ingredients in a saucepan and stir, then bring to a boil. Reduce the heat to low and simmer covered 15-20 minutes, stirring occasionally. The quinoa will be translucent when fully cooked. Remove from heat and let stand about 10 minutes. Serve warm or chilled. Makes 6 servings.

Nutrition (per serving, made with 2% milk):

  • Calories: 195
  • Carbs: 35 g
  • Protein: 6.8 g
  • Fat: 3.4 g
  • Fibre: 2.9 g
  • Calcium: 112 mg (11% DV)
  • Iron: 1.4 mg (10% DV)
  • Zinc: 1.3 mg (9% DV)

I made this recipe for the first time this morning on a suggestion from my friend, Amie. Chia seeds are high in calcium, fibre, and omega-3’s. This pudding is gluten-free, dairy-free (if made with a milk alternative), and egg-free. Prepare it within minutes for a quick, healthy breakfast or dessert, or make it the day before (keep covered in the fridge). Serve it alone, or with fresh fruit such as blueberries.

Ingredients:

3/4 cup milk (almond, soy, rice, dairy etc.)

2 tbsp dried chia seeds

1/2 banana

1/8 tsp cinnamon

pinch of nutmeg

optional: 1-2 tbsp almond or peanut butter (this will add 100-200 extra calories). 1 tsp sugar, honey, or maple syrup.

Directions:

Blend all ingredients in a blender. Let stand a few minutes (to thicken). Enjoy! Makes 1 serving (about 1 cup)

Nutrition info (one recipe, made with almond milk and without nut butter): 

  • Calories: 200
  • Carbs: 29 g
  • Protein: 4.7 g
  • Fat: 8.5 g
  • Fibre: 10 g
  • Calcium: 285 mg (30% DV)
  • Zinc: 1 mg (about 10% DV)
DV= Daily Value (amount required per day)

This morning I was on a quest to find a low-fat chocolate mousse recipe. All of the recipes I found online either contained tofu (which I am avoiding right now) or raw eggs. So, I abandoned the low-fat idea and settled on dairy-free after a couple of interesting recommendations from friends. Here is what I came up with:

Dairy-free chocolate mouse (made with avocado)

This recipe isn’t low calorie, but everyone needs to indulge once in a while! The good thing about it is it’s allergy-friendly: it is gluten-free, soy-free (if you can find chocolate without soy lecithin), dairy-free, and egg-free. I suppose as well it is cholesterol-free, and has healthy monounsaturated fats and fibre from the avocado.

Ingredients:

1 cup avocado flesh (about 1 1/2 medium avocados)

1/2 cup almond milk (or other non-dairy milk)

1 1/2 tsp arrowroot powder

1/2 tsp vanilla

2 tbsp unsweetened cocoa powder

1 tbsp sugar (or to taste)

1/8 tsp salt

3/4 cup vegan semi-sweet chocolate chips

Directions:

Blend all ingredients (except chocolate chips) in a blender or food processor until smooth. Melt the chocolate chips in a double-boiler or in the microwave (if choosing the microwave: stir every 30 seconds until fully melted). Add the melted chocolate to the mixture and blend well. Portion into small bowls or cups and chill in the fridge about 4 hours (or freezer 1 1/2 hours). Makes 4 servings.

Nutrition info (1 serving):

  • calories: 240 
  • carbs: 30 g
  • protein: 3.7 g 
  • fat: 12 g
  • fibre: 5 g