Macys.com

2 cups soy milk (plain or vanilla)
1 cup quinoa, rinsed
3 TBL light brown sugar
1/8 tsp ground cinnamon
1 cup fresh berries

In medium saucepan bring soy milk to boil. Add quinoa and return to boil. Reduce heat to low, and simmer, covered, until most of the soy milk has been absorbed, about 15 minutes.

Stir in brown sugar and cinnamon. Simmer, covered, until almost all the soy milk has been absorbed, about 8 more minutes.

Serve in bowls and garnish with fresh berries. Add in optional items to customize to your liking, such as ground flax seed, nuts, earth balance, sprinkle of brown sugar or a splash of soy milk. Use almond milk instead of soy.

Makes 2 cups

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1 cup Earth Balance
½ cup superfine sugar
2 TBL maple syrup or Joseph’s Sugar Free Syrup*
3 cups Oatmeal (Bob’s Red Mill Organic Extra Thick Rolled Oats Whole Grain)
¼ tsp salt
½ cup chocolate chip morsels *Optional (use 1/4 cup if making half with and half without chocolate chips)

Preheat oven to 350 degrees. You can use a 9×13 cookie sheet or I like to use 12 cup muffin tin and put the silicone cups in the muffin tin to ensure the oat bars are firm and hold together. Cupcake liners work just as well.

Put 1 cup Earth Balance, sugar, and maple syrup in medium saucepan and melt over low heat.  Remove pan from heat once melted and stir in oats and salt to butter mixture. Mix well until combined. Spoon into pan or silicone cups and press down firmly. Optional: add in chocolate chips if using. Bake 30 minutes until golden brown. Let cool for 1 hour. Oats make this a healthy dessert recipe.

*Joseph’s Sugar Free Syrup is gluten-free and works well with this recipe. Keep refrigerated. I buy mine at Whole Foods.

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1 14oz Silken Tofu (I like to use House Foods brand)
¾ cup chocolate chip morsels (I like to use Whole Foods 365 Vegan)
½ cup Suzanne’s Ricemellow Crème
1 Graham Cracker Crust ready-to-use (by Arrowhead Mills, dairy and honey free)

Remove tofu from container and discard liquid. Rinse and place tofu in between 2 paper towels and gently press to soak up any liquid. Place tofu in a blender and puree until smooth, scrapping down sides with spatula (approx 1 minute).

Melt chocolate chip morsels on paper plate in microwave (approx 60 seconds until soft).  Add ricemellow and melted chocolate to blender and blend until combined, scrapping down sides with spatula (approx 2 minutes).

Pour into Arrowhead Mills crust and refrigerate for at least 3 hours before eating. Add shaved chocolate to top for garnish. This is a healthy dessert recipe. Tofu supplies calcium, protein, and is low in calories and fat.

I cannot live without desserts. Will I still be able to enjoy these and what can I eat?    

Yes, of course. There are many healthy dessert recipes you can indulge in. This site has several delicious and healthy dessert recipes posted, such as tofu based chocolate mousse, oat bars, chocolate chip cookies, blueberry piepumpkin pie, frosting and chocolate eclair that are all dairy free. 

You can also purchase packaged goods. Look for dairy free Rice Dream chocolate bars, available in five decadent varieties, they contain no artificial colors, flavors, preservatives or refined sugars making them truly a dairy free and gluten free dream come true.

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Trader Joe’s brand of dark chocolate 73% is vegan. Whole Foods also has the 365 brand of vegan chocolate chip morsels, great for baking chocolate chip cookies and melting in the chocolate mousse recipe on this site. You can also use them to top off dairy free pancakes.  Arrowhead Mills has boxed mixes of some dairy free desserts. Try the Brownie Mix, use olive oil instead of vegetable oil, if you prefer, and use Bob’s Red Mill Egg Replacer instead of eggs. You can make these in a square pan or try to put them in muffin tins. The consistency comes out different depending on what pan you use but any way you bake it tastes great!

A great dessert for toddlers and kids is DINO bites banana and chocolate chip mini vegan cookies.

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A vegan lifestyle is healthy and safe for kids. You will be doing your children a favor by making them vegetarian kids and moving them to vegan animal free foods. Many diseases are derived from animal products, so eliminating these from their diet early on and introducing them to vegetarian meat (vegan meatless) will prove beneficial.

According to Mayo Clinic, “nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. What’s different about nutrition for kids, however, is the amount of specific nutrients needed at different ages.

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Macys.com

1 14oz Silken Tofu
¾ cup chocolate chip morsels
½ cup Suzanne’s Ricemellow Crème

Remove tofu from container and discard liquid. Rinse tofu under cold water. Place tofu in between 2 paper towels and gently press to soak up any liquid. Place tofu in a blender and puree until smooth, scrapping down sides with spatula (approx 1 minute).

Melt chocolate chip morsels on paper plate in microwave (approx 60 seconds until soft).  Add ricemellow and melted chocolate to blender and blend until combined, scrapping down sides with spatula (approx 2 minutes).

Pour into 6 dessert cups and refrigerate for at least 1 hour before eating. Add shaved chocolate to top for garnish. This is a healthy dessert recipe. Tofu supplies calcium and is low in calories.

This dessert is still highly delicious without the ricemellow creme.

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2 cups Silk Soy Vanilla
1 large box (3.8 oz) Dr. Oetker Organic Vanilla Pudding
1 tsp pumpkin pie spice
1 cup canned pumpkin
1 10.14 oz box of SoyaToo Soy Whip (frig section, whip until firm peaks formed & refrigerate until ready to use)
1 graham cracker pie crust (Arrowhead Mills brand is honey and dairy free)

Make pudding on stove according to box directions using the 2 cups of Silk Soy Vanilla Milk. Cool completely before combining with other ingredients. Once chilled, stir pudding and add in pumpkin spice and pumpkin and whisk until combined. Fold in already whipped SoyaToo and combine ingredients. Spread in graham cracker pie crust. Refrigerate for 2 hours and enjoy. Garnish with whip topping and a sprinkle of nutmeg.

Tip: Sprinkle flaxseed on top of crust before pouring in pudding mixture, or sprinkle a little on top of your piece. Flaxseed adds fiber and omega-3.

SwimOutlet.com

1 banana (peeled and cut into chunks)
1 pint strawberries or other fruit (greens removed) (Optional)
1 lemon (squeeze juice into blender and discard lemon)
1 TBL Agave syrup (light)
1 6oz soy yogurt (Whole Soy or So Delicious vanilla or plain)
2/3 cup Silk Soy (use Almond Breeze if preferred)
1 TBL flaxseed ground

Put all ingredients in blender. Blend and puree for 1-2 minutes until smooth. Optional: add in 1/4 cup crushed ice.

Serves 1

1/2 orange, sectioned
Honeydew melon
handful of grapes (seedless)
½ cup cut cantaloupe
½ cup sliced strawberries

Toss all fruits together in a bowl. Enjoy eating over the course of 1 hour. Serving: 1

Substitute with your favorite fruits (kiwi, bananas, raspberries, etc.)
Fruit is the best breakfast you can do for your body. It’s full of fiber, satisfying, low in calories, provides vitamins, and is rich in antioxidants and minerals. The body processes fruit quickly, so it is best to eat fruit alone and allow at least 30 minutes before consuming other foods. This can also be a healthy dessert recipe.

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What about protein. How do I get enough?   

Protein comes from vegetables, beans, grains, nuts and seeds. Soybeans, quinoa and spinach are considered high quality protein sources.  There are many vegetarian meats (vegan) that taste great and supply a high amount of plant based protein. Gardein, Yves, Lightlife and Tofurky are some of the vegan brand names that make delicious meatless items for a healthy vegetarian recipe (vegan).

Quinoa 1/4 cup delivers 6 grams protein, Vegetarian Refried Beans 1/2 cup has 6 grams protein, many vegetarian meat sources (vegan) such as Smart Dog by Lightlife 1 dog (45 calories) contains 8 grams protein, Tofurky Brat 1 dog 27 grams protein, Yves Jumbo Dog 1 dog  (110 calories) 16 grams protein, Yves Meatless Lemon Herb Chicken Skewers 16 grams protein, Gardein Crispy Tenders 2 tenders (90 calories) 9 grams protein (you’ll probably want 4-6 tenders, which would deliver 18-27 grams protein) and Tofu 3 oz (50 calories) 5 grams protein.

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