Food

Using prepared granola on top of this tasty crisp reduces an already-short preparation time. Choose your favourite berries, or any fresh or frozen fruit, to give this recipe a personal touch.

This crustless bake is brimming with flavour thanks to orange juice, almond butter, and bananas that combine to deliver a delicious and healthy sweet treat.

These protein-packed dessert bars offer a creamy texture and flavourful taste thanks to the silken tofu and nutritious fruit they contain.

This wholesome dessert is very simple to prepare and even easier to eat. Plain granola and pecans add crunch, and bananas and almond butter add flavour.

This pretty dessert is easy to prepare (it’s ready in less than 5 minutes!) and nutritious enough to be served at breakfast—a great choice for brunch and other get-togethers, too.

3/4 cup (180 mL) all-purpose flour
3/4 cup (180 mL) whole wheat pastry flour
2 tsp (10 mL) baking powder
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) nutmeg
1/4 tsp (1 mL) allspice
1/2 cup (125 mL) sucanat
1/3 cup (80 mL) butter
1 1/4 cups (325 mL) mandarin segments
1 egg, slightly beaten
1/3 cup (80 mL) milk
1/2 cup (125 mL) chopped walnuts

3/4 cup (180 mL) tapioca flour
3/4 cup (180 mL) buckwheat flour
1/2 tsp (2 mL) guar gum
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) fine sea salt
1 egg
3/4 cup (180 mL) raw cane sugar 1/2 cup (125 mL) natural creamy peanut butter*
1/4 cup (60 mL) unsalted butter at room temperature
1 tsp (5 mL) vanilla
1 cup (250 mL) brown rice crisp cereal
1/2 cup (125 mL) unsalted peanuts, chopped, toasted

4 oz (125 g) dark Belgian chocolate
1/2 cup (125 mL) unsalted butter
1 large egg
2 egg whites
3/4 cup (180 mL) raw cane sugar
3/4 cup (180 mL) oat flour
1/2 tsp (2 mL) fine sea salt
1/4 tsp (1 mL) baking soda
1 tsp (10 mL) vanilla
1/2 tsp (2 mL) finely grated zest of 1 orange
1/2 cup (125 mL) hazelnuts, chopped, toasted (optional)

1 3/4 cup (430 mL) almond flour

Almost any dried fruit works well for this decadent treat.

Using pumpkin purée in place of much of the oil makes this deeply spiced loaf deliciously lower in fat.

Wild rice has a nutty flavour that complements light creamy desserts and adds great texture and nutritional value. The berries are chock full of healthy antioxidants.

Fresh basil’s unique aroma and flavour envelop juicy nectarines in this delightfully sweet summertime crumble. Other summer fruits, such as peaches or strawberries, can be substituted for the nectarines. For a truly decadent dessert serve the crumble warm with fresh whipped cream or vanilla ice cream!

Surprise, you can turn to kebabs for a fun dessert that plays by the nutritional rules. Grilled bananas are a taste revelation, but you can apply the same concept to other fruits such as mangoes, nectarines, peaches, and plums.

Need a quick sweet treat to combat the balmy summer heat? Then look no further! With a little preparation this dessert comes together in two minutes.

Just one bite of this dreamy dairy-free dessert will have you singing words of praise for the avocado. Botanically classified as a fruit, avocados are a good source of fibre, protein, and heart-healthy fats. So go ahead and indulge in this frozen treat.    

The bright flavour of lemon, sweet sun-kissed blueberries, and the unexpected crunch of poppy seeds will make this sweet treat a summer staple in your freezer. The hardest part is waiting for it to freeze!

This surprisingly delicious combination utilizes the natural sweetness of carrots and apricots to make a frozen indulgence that is chock full of vitamin A.

This raw frozen treat is reminiscent of a much loved chocolate hazelnut spread in taste but without all the refined sugar and artificial flavours. Try folding in some cacao nibs and chopped cherries for an added burst of flavour and crunch.

When you crave a taste of chocolate, nothing else will do. This homemade chocolate is delicious on its own, but stir in a few healthy extras and you have a decadent snack that will leave you and your body feeling nourished and satisfied. 1 cup (250 mL) chopped cocoa butter 3 Tbsp (45 mL) maple syrup or coconut nectar 1/4 vanilla bean, split and seeds scraped out (optional) 2/3 cup + 2 Tbsp (190 mL) raw cocoa powder 2 Tbsp (30 mL) raw pumpkin seeds 1 Tbsp (15 mL) cacao nibs 2 Tbsp (30 mL) unsweetened coconut flakes 1/2 tsp (2 mL) Himalayan sea salt (optional) Line baking tray or individual loaf moulds with parchment paper, or have ready a selection of chocolate moulds. Place cocoa butter in medium heatproof bowl and set over saucepan filled about a quarter full with water. Position saucepan over medium-low heat and allow cocoa butter to melt slowly. Meanwhile, whisk together maple syrup or coconut nectar and vanilla seeds (if using). Once cocoa butter has melted, remove bowl from saucepan and sift cocoa powder over cocoa butter. Pour in syrup mixture and stir with spatula until well incorporated. Gently stir in pumpkin seeds, cacao nibs, coconut flakes, and salt (if using). Pour chocolate onto prepared baking tray and let it spread into a thin layer, or divide evenly among moulds. Place chocolate in freezer to firm up, about 10 minutes, before unmoulding and storing in airtight container in refrigerator for up to 3 weeks. Makes about 22 servings. Each serving contains: 109 calories; 1 g protein; 11 g total fat (9 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 54 mg sodium Raising the bar Use this recipe as a stepping stone to creating your own chocolate concoctions. Try adding chopped nuts, dried fruits, different seeds, and even some spices such as cinnamon or a pinch of ground chili to create a personalized chocolatey indulgence. source: "Smart Snacking", alive #387, January 2015

This cheesecake looks great, tastes sophisticated, and plays by the nutritional rules, too. A perfect way to finish off a day of love. 1 1/2 cups (350 mL) fresh or frozen (thawed) raspberries, plus more for garnish 2 cups (500 mL) gluten-free organic rolled oats 3/4 cup (180 mL) unsalted almonds 1 cup (250 mL) raisins 1/4 cup (60 mL) melted coconut oil 3 Tbsp (45 mL) cocoa powder 2 Tbsp (30 mL) honey 1 Tbsp (15 mL) unflavoured gelatin or agar-agar powder 1 1/2 cups (350 mL) plain Greek yogurt 4 1/4 oz (120 g) soft goat cheese, at room temperature 1/2 cup (125 mL) milk 2 Tbsp (30 mL) coconut sugar or other raw-style sugar Zest of 1 lemon 1 tsp (5 mL) vanilla extract Dark chocolate, grated Combine raspberries and 2 Tbsp (30 mL) water in blender container; blend until puréed. Strain through fine-mesh sieve, pressing with wooden spoon or spatula to remove seeds. Place oats and almonds in food processor container and process until nuts are well chopped. Add raisins, coconut oil, cocoa powder, and honey; process until mixture sticks together when squeezed between your fingers. Line bottom of 8 or 9 in (20 or 23 cm) springform pan or round cake pan with parchment paper and lightly grease sides of pan. Place oat mixture in pan and press down firmly to form an even, flat crust. Place pan in refrigerator while you prepare topping. Stir together gelatin or agar-agar and 2 Tbsp (30 mL) water in small bowl; let sit for 5 minutes. Purée together yogurt and goat cheese in food processor container. In small saucepan over medium heat, bring milk, sugar, lemon zest, and vanilla to a simmer. Add gelatin and stir until gelatin has dissolved. Add raspberry purée and hot milk mixture to yogurt mixture and blend until combined. Pour yogurt mixture over crust. Refrigerate until set, at least 2 hours. Serve slices topped with fresh raspberries and grated chocolate. Serves 10. Each serving contains: 335 calories; 12 g protein; 15 g total fat (8 g sat. fat, 0 g trans fat); 43 g total carbohydrates (21 g sugars, 6 g fibre); 80 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This is a dense, chocolatey, and fudgy cake. You wouldn’t even know there are beets in here. Let it cool completely before serving. Substitute coconut oil for butter as a dairy-free option. 2 medium beets 1 cup (250 mL) gluten-free flour 1/4 cup (60 mL) cocoa powder 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) raw honey 7 oz (200 g) bittersweet chocolate, chopped 1 1/4 cups (310 mL) unsalted butter, cubed 5 large free-range eggs, separated 1/2 tsp (2 mL) vanilla extract 1/2 tsp (2 mL) cream of tartar Place beets in large saucepan and cover with water. Bring to a boil, then partially cover and reduce heat. Simmer until very tender, about 40 minutes. Meanwhile, oil bottom and sides of 8 in (20 cm) round springform pan. In bowl, stir flour with cocoa powder, baking powder, and salt. Preheat oven to 350 F (180 C). Drain beets and then rinse with cold water. Using your hands, slip off peels. Chop, then whirl in a food processor until finely chopped. Add honey and whirl until well mixed. In large bowl, melt chocolate over double boiler. When almost melted, add butter and stir until evenly mixed. Remove from heat and beat in egg yolks. Stir in beet mixture, then flour mixture. Using standing mixer, beat egg whites with vanilla and cream of tartar until stiff peaks form. Stir about one-quarter of egg whites into chocolate mixture to loosen batter, then gently fold in remainder. Scrape into prepared pan. Reduce heat to 325 F (160 C)and bake for 40 minutes. Cake tastes best slightly undercooked. Let cool completely. Slice and top with Greek yogurt and fresh berries, if you wish. Serves 16. Each serving contains: 282 calories; 5 g protein; 23 g total fat (14 g sat. fat, 0 g trans fat); 20 g total carbohydrates (10 g sugars, 3 g fibre); 108 mg sodium Baking with beets The beets in this dessert not only add antioxidant goodness and a wealth of nutrients, including folate, manganese, potassium, and copper, but they also add moisture, which means you need less oil or butter, and a natural sweetness, eliminating the need for additional sugar.

Look no further for a new twist on a fall favourite! All the goodness of pumpkin pie has been transformed into a cool and refreshing pudding. The bottom layer is tart apple caramel topped with rich creamy pumpkin. Caramel 4 cups (1 L) unfiltered apple juice 1 Tbsp (15 mL) coconut oil or butter 1/4 tsp (1 mL) vanilla extract Panna Cotta 3 Tbsp (45 mL) cold water 2 1/2 tsp (12 mL) powdered gelatin or 3 Tbsp (45 mL) agar agar 2 cups (500 mL) coconut milk or homogenized milk 2 Tbsp (30 mL) molasses 3/4 cup (180 mL) pumpkin, sweet potato, or squash purée 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg To make caramel sauce, pour apple juice into medium saucepan. Bring to a boil, then reduce heat. Simmer, stirring occasionally, until juice foams and turns deep amber, about 35 to 40 minutes. Remove from heat and stir in coconut oil and vanilla. You should have about 1/2 cup (125 mL) sauce. Divide mixture among 8 ramekins, thick glasses, or coffee cups. Refrigerate to set while preparing panna cotta. To make panna cotta, pour cold water into 4 cup (1 L) measuring cup or medium bowl. Sprinkle gelatin over top. In saucepan, stir milk with molasses. Place over medium heat, stirring often, until hot. Remove from heat and whisk in pumpkin and spices. Gradually pour into measuring cup with gelatin and whisk to blend. Remove ramekins from fridge. Divide pumpkin mixture over top. Refrigerate until set, at least 6 hours or overnight. Serves 8. Each serving contains: 234 calories; 3 g protein; 16 g total fat (14 g sat. fat, 0 g trans fat); 23 g total carbohydrates (17 g sugars, 2 g fibre); 20 mg sodium Substituting agar agar for gelatin In saucepan, stir agar agar with milk and molasses. Let stand for 15 minutes, then bring to a gentle boil, stirring to dissolve. Remove from heat and continue with recipe. source: "Naturally Sweetened Deserts", alive #385, November 2014

Mexican chocolate is known for combining warming spices with dense cocoa, transitioning perfectly into the season of cinnamon-spiced everything. Normally, flan contains a far greater amount of sugar, making this a lighter yet still indulgent-feeling dessert or snack option.