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Banana-Blueberry Bars

My friend and fellow cooking instructor, Katie Mae, came up with these delicious Banana-Blueberry Bars. They are moist and hearty, and contain no salt, oil or refined sugar. They make an ideal breakfast, traveling, or dessert snack. This is a guest recipe by Katie Mae, whom I teach with at TrueNorth Health Center in Santa…

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Apple-Pineapple Crisp

If you’re into quick and easy desserts with no oil, flour or sugar, this is the ticket! Baked pineapple has a wonderful texture and flavor, and the soft fruit contrasts well with the crispy topping. Vary the fruit according to your taste and the season. Pears and berries would be great! Filling: 2 cups diced…

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Chunky Cranberry Sauce

I love foods that taste like dessert but are served with dinner, and cranberry sauce tops my list! Try this zipped up version with apples and pears, walnuts and raisins. Dates are used instead of refined sugar, and a few pomegranate seeds add a bit of whimsy. Ingredients 3-4 medjool dates, pitted and diced ½…

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Salt-free Ketchup & Baked French Fries

Try this salt-free ketchup with oil-free, baked French fries, as well as veggie burgers or on your morning potato scramble. It uses no added salt or refined sugar, and will keep for up to 10 days in the refrigerator. 1 6-oz. can no-salt-added tomato paste 1 half of an apple diced (with or without skin)…

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Ginger-garlic “No-Chicken” Salad

This special salad calls for extra-firm tofu in place of chicken. When baked at high heat, the tofu browns and becomes quite dense, with a texture similar to chicken. The addition of roasted garlic and fresh ginger provides a powerful boost of flavor. 10-oz. package of extra firm tofu 1 cup apple juice (or juice…

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Raw Apple Crumble

This dessert is easier and faster to make than an apple pie or crisp, and requires no baking. Instead of refined sugars, this recipe uses dates for sweetness, and lemon juice and nutmeg for that extra zing. Crumble topping: 1/2 cup walnuts 2 pitted dates Diced apples: 3 apples, peeled and diced 1 tablespoon lemon…

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Oatmeal Waffles

Making waffles without the use of oil is pretty unheard of, but oil-free waffles are indeed possible and completely delicious! This recipe works for both classic (small well) and Belgium (large well) waffle irons. While I have seen many no-oil waffle recipes, the “no-oil” usually applies to the batter, not the waffle iron. Most cooks…

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Quinoa Cornbread

This healthy update on cornbread uses no butter, eggs, milk, salt, oil, or refined sugar or flour, instead getting its sweetness and texture from apple juice, bananas, oats, quinoa and flax seeds. 1 cup water 1/2 cup dry quinoa 1 cup cornmeal 1/3 cup rolled oats, ground into flour 1-1/2 tablespoons flax seeds, ground 2…

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