Contains healthy fats or is low in fat Free of saturated fats Free of trans fats Cholesterol free Contains fiber Low in sodium Tastes delicious What is a Heart Healthy Dessert?
Saturated fats are the bad fats that raise your LDL cholesterol. They are a naturally occurring fat found mostly in meat and dairy, but also occur in coconut oil, palm oil and palm kernel oil. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. That means, for example, if you need about 2,000 calories a day, no more than 120 calories should come from saturated fats. That’s about 13 grams of saturated fats a day. Saturated Fats
Is the worst of all fats Not only does it raise bad LDL cholesterol but it also lowers the good HDL cholesterol, a double whammy! Trans Fats
The manufactured form of trans fat, known as partially hydrogenated oil, is found in a variety of food products, including: Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat. Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn. Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process. Refrigerator dough. Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts. Creamer and margarine. Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils. Where are Trans fats?
In the United States if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0.5 grams a serving. When you check the food label for trans fat, also check the food's ingredient list for partially hydrogenated vegetable oil — which indicates that the food contains some trans fat, even if the amount is below 0.5 grams. Read Your Labels
Cholesterol Cholesterol is only found in animal products Eggs are the largest source of cholesterol American Heart Association recommends less than 300mg of cholesterol a day for healthy individuals.
Cholesterol Saturated fat and trans fat raise “LDL” the bad cholesterol Good fats such as monounsaturated and polyunsaturated fats found in plants raise “HDL” the good cholesterol Our bodies make cholesterol so we don’t need to consume outside sources of it. The cholesterol in animal products are typically filled with saturated fats which is why they raise “LDL”cholesterol.
Coronary angiograms before (left) and after (right) 32 months of a plant-based diet with no cholesterol containing animal products.
3rd SIBLEY CHIP Sept-OCT 2009 6 Participants Total Weight Loss for the Group – 46.5 lbs Total Cholesterol Average at start of Class - 208 Total Cholesterol Average at end of Class - 164 Average LDL at start of Class - 126 Average LDL at end of Class - 97 Greatest Individual Drop in Total Cholesterol - 104 pts Greatest Individual Weight Reduction – 14.5 lbs
Below 200 mg/dL OverallDesirable 200-239 mg/dLBorderline high 240 mg/dL and aboveHigh Cholesterol levels Below 70 mg/dL LDL Ideal for people at very high risk of heart disease Below 100 mg/dL Ideal for people at risk of heart disease 100-129 mg/dLNear ideal 130-159 mg/dLBorderline high 160-189 mg/dLHigh 190 mg/dL and aboveVery high
Walnuts are anti-inflammatory because they are rich in Omega- 3 fatty acids. They are full of anti-oxidants which help in preventing cancer, heart disease and premature aging. Studies have found that they actually help in weight loss because they increase your metabolism. Almonds have the most fiber and vitamin E of all the nuts. They are also good for weight loss and lowering your cholesterol, especially the bad LDL. Nuts are great for you!
Cashews are rich in zinc and iron along with being a good source of magnesium which may help improve memory. Pecans have a high anti-oxidant level which helps improve heart health by preventing plaque formation in your arteries and help lower the bad LDL cholesterol. Brazil nuts have more than 100% of your days recommended selenium. Selenium has been found to help prevent certain types of cancer. Don’t overeat these, too much selenium can lead to toxicity. Continued…
Macadamia nuts contain the most monounsaturated fat per serving which helps lower both cholesterol and blood pressure. They are the most calorie dense. Pistachios are the least calorie dense and only contain about 4 calories each so you can feel good about snacking on large amounts. They are loaded with antioxidants, potassium and are a good source of vitamin B6. Continued…
Better taste especially in walnuts. They blend easier in recipes. Nuts contain phytic acid which binds to minerals in the gastrointestinal tract and prevents them from being absorbed. This can lead to mineral deficiency such as iron. Soaking eliminates this problem. Soaking releases the enzyme inhibitors allowing the sprouting process to begin. This increases enzyme activity which increases the nuts nutrients and makes them more digestible. Why soak nuts?
20 minutes minimum if short on time 2 to 3 hours is good Overnight is best Add about a ½ tsp of salt per cup of nuts Soak in a glass container with a lid on in the refrigerator. Rinse well before using. How long should I soak nuts?
Health Benefits of Dates Fiber promoting colon health and heart health. Medjool dates contains 7 grams of fiber per serving. Rich in magnesium, which is anti-inflammatory and helps lower blood pressure. The only sweetener that has actual health benefits.
No-Bake Pie Crust The garden of vegan cookbook 1 ½ cups pecans or walnuts 8 pitted dates ½ tsp vanilla extract ¼ tsp cinnamon 2 tbsp water In a food processor, blend the nuts until they are finely chopped. Add the dates vanilla, cinnamon, and water and blend until well combined. Spoon into an 8-inch. Pie plate and spread out evenly with fingers to cover bottom of plate. Fill with desired filling.
1 vegan pie crust (no-bake crust recipe would be good here) 1/2 cup sugar or other sweetener 5 tablespoons cornstarch 2 cups rice or soymilk 1/2 teaspoon salt 1 teaspoon vanilla extract 1/2 pound firm tofu 2 ripe bananas 2 tablespoons coarsely chopped almonds Banana Dream Pie from Eat Right, Live Longer, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Prepare the crust according to directions. Mix the sugar and cornstarch in a saucepan, then stir in the milk and salt. Cook over medium heat, stirring constantly, until very thick. Remove from the heat and stir in the vanilla. Drain the tofu and blend it in a food processor until it is totally smooth, then add the pudding and blend until smooth. Slice the bananas into thin rounds over the cooled crust. Spread the tofu mixture on top. Toast the chopped almonds in a 375°F oven until lightly browned, about 10 minutes, then sprinkle evenly over the pie. Refrigerate until completely chilled, at least 2 hours. Instructions
Crust 1½ cups whole soaked raw almonds 1½ cups regular oats ½ teaspoon kosher salt 10 Medjool dates, pitted and roughly chopped ¼ cup coconut oil Filling 25 Medjool dates, pitted and roughly chopped ½ cup water No-Bake Vegan Date Squares from “ohsheglows.com”
Directions: Line a square pan (8 by 8-inch) with two pieces of parchment paper going opposite ways. In a food processor, process the almond, salt, and oats until a fine crumble forms. Now add in the dates and process until crumbly again. Melt the coconut oil and add to the mixture and process until sticky. You can add a tiny bit more oil if the dough is too dry. Remove from processor, set aside ¾ cup of the mixture for later and press the rest of the mixture very firmly and evenly into the pan. Grab your pitted and roughly chopped dates and water and process in the food processor until a paste forms. You will have to stop and scrape down the sides of the bowl often. You can add a tiny bit more water if needed, but you want the paste quite thick. Scoop out the date mixture onto the crust and gently spread with the back of a wet spatula until even. Sprinkle on the ¾ cup of mixture you set aside and gently press down with fingers. Refrigerate in the fridge until firm for at least 1 hour, preferably overnight. Cut into squares and serve. Store in the fridge or freezer. Instructions
Basic Chocolate Pudding 1 package firm Mori Nu tofu 1 tsp oil ½ cup sweetener of choice 4 tbsp cocoa powder ¼ tsp salt 1 ½ tsp vanilla extract Blend all the ingredients together in a blender or food processor. Chill for a few hours before serving. Warning: Don’t tell your children it is made from tofu
Peanut Butter Chocolate Mousse from “acoupleofcooks.com” 14-ounce package firm Mori-Nu tofu. ⅓ cup natural creamy peanut butter 6 tablespoons maple syrup ¼ cup cocoa powder 2 tablespoons salted peanuts (for garnish) In a food processor or blender, purée the tofu with ⅓ cup peanut butter, 6 tablespoons maple syrup and ¼ cup cocoa powder in a blender until smooth. Divide the pudding among glasses and refrigerate for 20 to 30 minutes, until set. For the garnish, crush 2 tablespoons peanuts and sprinkle on top of the pudding. Dust with a touch of cocoa powder, if desired.
1-12.3 oz package shelf-stable soft silken tofu (like Mori-Nu), cut into large chunks 1/4 cup orange juice ¼ cup unsweetened cocoa powder ¼ cup agave nectar, maple syrup, or honey 1 tsp. ground cardamom zest from 1 whole orange Orange Cardamom Chocolate Sauce adapted from “ohmyveggies.com”
Combine tofu and orange juice in a blender or food processor; process until smooth. Add remaining ingredients and process until well-combined. Chill in refrigerator for 1 hour before serving. Great over chocolate cake or drizzle over fruit. Instructions
½ of a 3 ounce high quality dark chocolate bar ( 62% Cacao), broken into pieces 62% Cacao 1-12.3 oz package shelf-stable firm silken tofu (like Mori-Nu), cut into large chunks 1/4 cup pomegranate juice 1 tbsp. unsweetened cocoa powder 2 tbsp. agave nectar Pomegranate seeds for garnish Dark Chocolate Pomegranate Mousse from “ohmyveggies.com
Place chocolate bar pieces in a microwave-safe bowl and microwave at 20 second intervals until melted (stirring after each interval). Combine tofu and pomegranate juice in a blender or food processor; process until smooth. Add cocoa powder, agave nectar, and melted chocolate and process until well-combined. Chill in refrigerator for 1 hour. Put mousse in piping bag or, if you don't have one, a zip-top plastic bag with a corner snipped off. Pipe into dessert cups and garnish with pomegranate seeds. Instructions
Anything Goes Fruit Pudding “How it all Vegan” Cookbook 1 cup soft tofu 1 tsp oil ¼ cup sweetener ¾ cup frozen fruit of choice 1 tsp lemon juice Dash of salt ½ tbsp vanilla extract In a blender or food processor, blend together all the ingredients until smooth and creamy. Chill well before serving. Makes 2-4 servings
Fat –Free Chocolate Cake 1 Devil’s Food Cake Mix 1 cup fat-free Greek Yogurt 1 cup water Preheat oven to 350 degrees. In a large bowl mix ingredients using electric beater for about one minute. Follow directions on the box for pan size, spray bottom with nonstick spray and bake accordingly. Cool and sprinkle with powdered sugar or if eating right away top with chocolate sauce recipe or a berry sauce.
1 cup whole wheat pastry flour 1 cup quick-cooking rolled oats ¼ cup unsweetened shredded dried coconut 2 Tb granulated sugar ¼ tsp salt ½ cup maple syrup ¼ cup canola oil 3 Tb freshly squeezed lemon juice 1 Tb grated lemon zest 1 tsp vanilla extract ½ cup chopped soft dates Lemon Bars from “Vegan Vittles”
Preheat oven to 350 degrees. Mist and 8-inch square glass baking pan with nonstick spray and set aside. Combine flour, oats, coconut, sugar, and salt in a large bowl, and stir with a dry whisk. Combine syrup, oil, lemon juice, lemon zest, and vanilla in separate bowl and stir until well blended. Pour into the flour-oat mixture and mix well. Add dates and mix again. Pack the dough into the baking dish and bake for 20-25 minutes or until lightly browned. Cool on a wire rack, slicing into squares while still warm. Cool completely before serving. Instructions
2 1/4 cups flour 1 cup brown sugar 1/4 cup applesauce 1/4 cup finely-chopped candied ginger 2 large egg whites 1/3 cup molasses 1 teaspoon baking soda 1 teaspoon cinnamon powder 1 teaspoon fresh ginger paste 1/8 teaspoon ground cloves 1/4 tsp allspice 1/4 nutmeg 1/4 teaspoon salt 1/2 cup additional sugar, mixed with 1/2 tsp cinnamon powder (For rolling the dough balls) Fat-Free Ginger Cookies
In a deep bowl, add brown sugar, applesauce, fresh ginger paste and molasses and mix for 5 minutes until everything is properly mixed together. Add egg whites and mix again for another minute. In a separate bowl, sift the flour, baking soda, salt, cinnamon powder, allspice, nutmeg and ground clove. Add this dry mixture into the wet mixture and mix until everything is completely incorporated. Add candied ginger and mix with a wooden spoon. Chill this dough for 2 hours. Place sugar and cinnamon powder in a flat dish. Use an ice cream scooper to place small portions of dough onto this dish. Roll them around in the sugar and shape them into balls. Place these dough balls on a cookie tray lined with parchment paper or foil paper (sprayed with some oil). Make sure the dough balls are about 3 inches apart so that cookies have enough room to spread. Bake at 350 degrees for 13 minutes or until the center becomes slightly firm to the touch. Allow these cookies to cool on the baking tray and then remove the cookies. Store them in an airtight container for 5 days. Instructions
Macaroons from “Tasty Vegan Delights” 1 cup chopped prunes, apricots, or other dried fruit ¼ cup water 1 tsp vanilla ½ cup honey 2 cups unsweetened shredded coconut ½ cup oat flour (blend quick oats in blender to make flour) ½ tsp salt Combine all ingredients. Let stand in bowl for 10 minutes. Shape into small cookies and place on a nonstick cookie sheet. Bake at 350 degrees for about 25 minutes or until golden. Makes about 24 macaroons.