Tag Archives: fat free

Ginger Pear Lemon Marmalade and Three Plum Chutney

Ginger Pear Lemon Marmalade

I just had a bumper crop of fruit off my trees this fall.  Result? I’ve done  some spicy experiments with homemade jams and chutney, Of course, no fat or animal products used!  Here are my two favorites.  They are quick, easy and amazingly tasty. Try the marmalade on Dave’s Good Seed Bread toast or use instead of the orange marmalade in your “Aussie Bites”.  Use the chutney as a sweet & savory sauce for a vegan pizza. Try not to eat these luscious jams by the spoonful, though, or you’ll have to start a new batch before you know it!

Ginger Pear Lemon Marmalade

7-8 ripe Bartlett pears, peeled, cored, chopped into 1/2 inch pieces
1 C sugar
2 whole lemons, seeded
1 C coarsely chopped crystallized ginger

Put the chopped pears, sugar and 1/2 C of the chopped ginger into a saucepan. Quarter the lemons and remove all the seeds. Chop the lemons into 1/4 inch pieces, including all rind, pulp and juice.  Add all to the pear mixture and bring to a boil on the stove.  Reduce heat and simmer on low 1 hour, stirring occasionally until the sugar has caramelized and the mixture is a golden honey color.  Remove from heat and add the remaining 1/2 C chopped ginger and cool to room temperature.  If you want something very special, stir in  a bit of Cointreau or Brandy.  Keep in the refrigerator for up to one month (it isn’t going to last that long, though).

Three Plum Chutney

1 ½ C Quartered fresh or frozen plums
3/4 C coarse chopped prunes
1/2 C raisins
3/4 C chopped red onion
1/2 tsp Ras el Hanout spice
2 tsp whole seed mustard (any oil-free brand)
2 tsp Kozlik’s Amazing Maple mustard
2 TBSP plum preserves
½ C brown sugar

Combine all ingredients in a saucepan and bring to boil.  Reduce heat and simmer and low, stirring occasionally, until thick and caramelized (about 2 hours).  Cool completely and pour into a clean container. Refrigerate for up to 4 weeks.

No-fat Vegan Chocolate-Walnut and Pear Tart

No-fat Vegan Chocolate-Walnut & Pear Tart

It is harvest time for beautiful, juicy pears, and I’ve got pear trees laden with fruit this year. There are so many delicious possibilities for fat-free and vegan pear dishes.  I’ve recently seen some amazing online recipes for Chocolate-Pear confections, but all of them share common ingredients that I do not eat: butter, milk, cream. I enthusiastically took on the challenge, and today I present an absolutely sumptuous fat-free dairy-free tart that you can serve proudly to anyone you know.

This tart is more accurately a pie, so it is deep, moist, and should be served in thin slices.  For the crust, I’ve adapted the wonderful pie crust from “Prevent and Reverse Heart Disease” that is built on apple juice and grape nuts.  I’ve added some unsweetened cocoa, creating a crisp hearty frame for the deep chocolate filling.  I’ve used a great gluten-free chocolate cake mix from Bob’s Red Mill and enhanced it with ground walnuts, resulting in a super moist center studded with vanilla-poached glazed pear.   Enjoy this and share it with your friends.  They’ll probably hug you, and their healthy hearts will thank you!

Chocolate-Walnut and Pear Tart

Crust

1 TBSP unsweetened cocoa
3 TBSP frozen apple juice concentrate
1 1/2 C Grape Nuts cereal (not flakes…they have oil)

Stir the ingredients together until well mixed.  Spoon all into a 9″ pie plate, pressing crumbs up the side to form a crust.  Bake at 375 degrees for 8 to 10 minutes or until beginning to brown on the edges and crisp.  Cool for 5 minutes while you prepare the filling.

Filling

1 C shelled walnuts
1 1/2 C Bob’s Red Mill Gluten Free Chocolate Cake Mix
1 TBSP flax meal softened in 3 TBSP of water
1 tsp. vanilla
1 C vanilla soymilk (or any non-dairy milk)

Grind the walnuts for about 1 minute in your food processor.  Add the cake mix and pulse until mixed.  Add the remaining ingredients and mix 30 seconds until fully mixed.  This will be a fairly thick batter.  Pour into the cooled crust.

Poached Pears

2 ripe Bartlett pears, peeled, cored, halved
1/2 C sugar
1 TBSP vanilla
1/4 water

Put all ingredients into a sauce pan and simmer for about 5 minutes.  Drain the pears and slice into 1/8″ thick pieces.  Press into the filling, fanning out somewhat for a pretty look.  Bake the tart for 15 minutes in a 350 degree oven.  If you wish, brush the pears with a bit of apple juice concentrate to glaze them. Return to oven and bake another 20 minutes or until a knife barely comes clean.  Do not over bake – you want this to be moist and fudgy.

Fresh Plum Upside Down Cake

No fat Vegan Fresh Plum Upside Down Cake

When I bought my house, I inherited portions of a 50 year-old orchard that once covered the vast hillside where our urban neighborhood now sits.  Pears, apples, grapes. plums, and of course, blackberries grace my kitchen every summer.  This year our plum crop is BIG. What to do? Well, my sis tells me to freeze ’em and worry about what to do later!  So after washing, pitting and halving and freezing a large bucket full, I’ve begun the creative part of the project.

First, I’m dehydrating some in my new Bosch oven.  The special dehydrate setting provides steady 140 degree heat with true convection for 24 hours.  I simply put the halved plums on a small barbecue rack, sprinkle with cinnamon sugar, and popped them in.  It took only about 8 hours to finish them, and I’m having fun finding different uses for them. which I’ll share later.

Next, I’ve got a sumptuous autumn cake that really makes plums shine! It is, of course, no fat and no animal, as are all my recipes.  I really think it is the kind of cake you could serve to any kind of eater and they would be most appreciative.  You’ll need a 9 ” non-stick cake pan, and a healthy appetite.  I served mine with a light cinnamon cream and it got the gone-in-minutes award of the week in my house.

No fat Vegan Plum Upside Down Cake

1/2 C packed brown sugar
1/2 tsp cinnamon
7 to 8 medium plums, washed, pitted, halved

1 C flour
1/2 C sugar
1 tsp. baking powder
1/2 tsp. baking soda
pinch salt
1 TBSP. flax meal (ground flax-seed)
1 – 4 oz. container Motts peach apple medley (or 4 oz. applesauce)
1/2 C vanilla soy milk (or your favorite non-dairy milk)
zest of 1 lemon
3 TBSP vanilla soy milk

Preheat oven to 350 degrees.  Mix brown sugar and cinnamon together well and spread into the bottom of your cake pan.  Place your plums on top of the sugar, skin side down, forming a nice pattern. Depending on the size of your plums, you may need more or fewer halves to cover the bottom of the pan. Place the pan in the oven for 5 minutes or until the sugar melts.  Remove pan from oven and prepare batter.

Mix the remaining ingredients together in a bowl and stir just until well mixed.  Pour the batter gently over the plums and return the pan to the oven.  Bake 30-40 minutes until a knife or toothpick comes out clean.  Remove from oven and let sit for 2 minutes. Invert cake onto a large platter.  Spoon any extra syrup over the top of the cake and enjoy it warm with cinnamon cream (below).

Cinnamon Cream:

1/2 of a 1 lb. package of silken tofu (8 oz.)
1/4 C maple syrup
1 pinch salt
1/4 tsp. cinnamon

Process for 1 – 2 minutes in food processor and refrigerate at least 30 minutes.

Wax Orchards’ Fudge Sauces

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Today, I’m cleaning and reorganizing my pantry.  My new no-fat vegan lifestyle requires some major changes in there!  Away go the convenience foods that contain a formidable array of fats used in food manufacturing (oils of all types, lecithin, hydrogenated and partially hydrogenated). It is stunning to realize that practically every baking mix, cracker, canned soup and salad dressing – virtually every single jar, bag or can in my pantry – contains fat. I am truly getting a sense of how the food industry’s manufacturing processes can contribute to heart disease and obesity without awareness on my part as the consumer.

Imagine my surprise and delight though, at the discovery of a jar of completely fat-free fruit-sweetened fudge sauce! I immediately went after it with a spoon, and (uh-0h) I’m in love.  Wax Orchards is a local Washington company who makes 5 amazing flavors of fudge sauce, 4 beautiful fruit syrups, and a fruit-based sugar/honey substitute called Fruit Sweet. I’ll get back to you on the Fruit Sweet after I’ve had a chance to use it in some baking, but in the meantime, for your morning mocha, your evening berries, or anything you eat that would be enhanced by warm fudge (which is everything, right?) get yourself a jar of Wax Orchards Fudge Sauce.

JJ Flats Everything Crackers

I keep looking for convenience foods that are vegan and also completely free of oils. For the category of crackers and snacks, there are shockingly few products available when I get the munchies.  I love JJ Flats Everything crackers because they are a good all around dipper with enough body to hold a chunky salsa, but also just the right amount of flavor to enhance a dip or eat plain.  FYI, depending on where you look on the internet, there are different ingredient lists published for this product.  I go by the actual packaging, which indicates no oil used in production. I get mine locally at Fred Meyer.