The Starch Solution (49 page)

PREP: 15 MINUTES | COOK: 25 MINUTES | COOL: 30 MINUTES • SERVES 9 TO 12

1½ cups unbleached all-purpose flour

1 cup Sucanat

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cup Wonderslim Wondercocoa Fat-Free Cocoa Powder

1 teaspoon baking soda

1¼ cups chocolate soy milk

6 ounces vanilla soy yogurt

1 tablespoon Sunsweet Lighter Bake

1 teaspoon pure vanilla extract

¼ cup slivered almonds (optional)

Chocolate Frosting (opposite) (optional)

Preheat the oven to 375°F. Have on hand an 8″ × 8″ nonstick or silicone baking pan.

In a mixing bowl, whisk together the flour, Sucanat, cocoa, and baking soda.

In a small bowl, whisk together the soy milk, yogurt, Lighter Bake, and vanilla until very smooth. Stir into the flour mixture until well blended. Stir in the nuts if you are using them.

Spread the batter into the baking pan and smooth the top. Bake until a wooden pick inserted into the center comes out clean, about 25 minutes. Set the pan on a rack to cool for at least 30 minutes.

To unmold the cake from a nonstick pan, run a butter knife around the sides of the pan to loosen it, then invert the cake directly onto a flat serving plate. If using a flexible silicone pan, bend and flex the sides of the pan all around to loosen the cake before inverting it.

If you are using it, spread the frosting over the cake before cutting. Cut the cake into thirds in both directions to make 9 squares, or into thirds in one direction and quarters in the other to make 12.

This quick frosting will make any birthday celebrant feel special indeed. It can also be used to frost brownies.

PREP: 3 MINUTES • MAKES ENOUGH TO FROST AN 8″ × 8″ CAKE

2 cups confectioners’ sugar

¼ cup Wonderslim Wondercocoa Fat-Free Cocoa Powder

¼–
¹
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cup soy milk

¼ teaspoon pure vanilla extract

In a bowl, whisk together the confectioners’ sugar and cocoa. Stir in ¼ cup of the soy milk and the vanilla, mixing until smooth. Continue to add soy milk, a little at a time, to reach a spreadable consistency.

This cake is extremely moist and full of great flavor from carrots, dates, and spices.

PREP: 30 MINUTES | COOK: 10 MINUTES | BAKE: 45 MINUTES • SERVES 12

1 cup grated carrots

1 cup raisins

½ cup agave nectar

¼ cup chopped dates

1 teaspoon ground cinnamon

1 teaspoon ground allspice

½ teaspoon ground nutmeg

½ teaspoon ground cloves

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cup unbleached all-purpose flour

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cup whole wheat flour

½ cup bran

1 teaspoon baking soda

½ cup chopped walnuts (optional)

Preheat the oven to 350°F.

Put the carrots, raisins, agave, dates, cinnamon, allspice, nutmeg, and cloves in a large saucepan. Add 1
³
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cups water, stir, and bring to a boil. Reduce the heat, cover, and simmer, stirring occasionally, until the carrots and dates are completely soft, about 10 minutes. Remove from the heat and set aside to cool.

In a medium bowl, whisk together the all-purpose and whole wheat flours, bran, and baking soda. Stir in the cooled carrot mixture until evenly combined. Stir in the walnuts, if you are using them.

Spread the batter evenly into a nonstick or silicone 9″ × 9″ baking pan and smooth the top. Bake until a wooden pick inserted in the center comes out clean, about 45 minutes.

Serve the cake warm or at room temperature.

This crisp is an everyday dessert you don’t need to feel bad about eating, even after a midweek dinner or as an afternoon treat. I use Granny Smith or another firm apple, such as Braeburn or Pippin, to make this crisp so that the apples retain a little crunch even after they are baked. Avoid Delicious or McIntosh apples in this one, as they will turn to mush and won’t have much flavor.

PREP: 20 MINUTES | COOK: 40 TO 50 MINUTES • SERVES 4 TO 6

4 large firm apples, peeled and sliced

½ cup raisins or currants

1 tablespoon fresh lemon juice

1 teaspoon ground cinnamon

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cup Grape-Nuts cereal

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cup rolled oats

½ cup pure maple syrup

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cup apple juice

1 teaspoon cornstarch

Preheat the oven to 350°F.

Put the apple slices, raisins, lemon juice, and ½ teaspoon of the cinnamon in an 8″ × 8″ nonstick or silicone baking pan. Stir to coat everything evenly.

In a small bowl, mix the cereal, oats, and remaining ½ teaspoon cinnamon. Stir in the maple syrup, then spread the topping evenly over the apples.

In a small bowl, whisk together the apple juice and cornstarch. Pour evenly over the apples and topping.

Bake the crisp until the apples are crisp-tender, 40 to 50 minutes. Serve warm or at room temperature.

Vary this simple recipe to make a crisp from whatever fruit is ripe and in season. Use preserves that match or complement the fruit; for example, I sometimes use sliced fresh strawberries in place of the peaches and strawberry preserves in place of the apricot. When served warm, the crisp is lovely with a scoop of vanilla soy ice cream.

PREP: 15 TO 20 MINUTES | BAKE: 45 MINUTES| COOL: 15 MINUTES • SERVES 8

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cup apricot preserves

2 teaspoons fresh lemon juice

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teaspoon grated nutmeg

4 cups sliced peaches (about 8)

3 tablespoons all-purpose flour

½ cup quick-cooking oats

2 tablespoons medium ground cornmeal

2 tablespoons pure maple syrup

1 teaspoon pure vanilla extract

Preheat the oven to 375°F.

In a medium bowl, stir together the preserves, lemon juice, and nutmeg. Add the peaches and mix gently to coat them evenly. Sprinkle the flour over the top and mix again. Transfer the fruit to an ungreased 9″ pie pan and bake until the fruit is very tender, about 30 minutes.

While the fruit bakes, stir together the oats and cornmeal in a small bowl. Stir together the maple syrup and vanilla and pour them over the oat mixture; mix well.

Remove the crisp from the oven and reduce the heat to 350°F. Use your fingertips to crumble and scatter the oat mixture over the fruit. Bake for 15 minutes.

Let the crisp cool for at least 15 minutes before scooping out servings with a large spoon into individual bowls. It can be served either warm or at room temperature.

When we serve this rich-tasting yet lean chocolate pudding on the last day of the McDougall Program, our participants are always surprised to learn that it is made only with soy milk—no rich cream or even silken tofu. They are also delighted to find out how easy it will be to recreate at home. Clearly, there will be no deprivation as they get started with their new regimen.

PREP: 5 MINUTES | COOK: 10 MINUTES | CHILL: 2 HOURS • SERVES 4 To 6

³
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cup granulated sugar

½ cup Wonderslim Wondercocoa Fat-Free Cocoa Powder

3 tablespoons cornstarch

3 cups soy milk

1½ teaspoon pure vanilla extract

In a medium saucepan, whisk together the sugar, cocoa, cornstarch, and soy milk until very smooth. Bring to a boil over medium-low heat, then simmer, stirring gently but constantly, until the pudding thickens.

Remove from the heat and stir in the vanilla. Pour the pudding into a serving bowl, or into 4 to 6 individual dessert bowls. Cover with plastic wrap and refrigerate until very cold, at least 2 hours or up to 1 day.

Serve cold.

Champion Juicer

www.championjuicer.com

Ener-G Egg Replacer

www.ener-g.com/egg-replacer.html

Sunsweet Lighter Bake (butter and oil replacement)

http://store.sunsweet.com/merchant2/merchant.mvc?Screen=PROD&Store_Code=store&Product_Code=260

White Whole Wheat Flour

www.bobsredmill.com

www.kingarthurflour.com

Wonderslim Wondercocoa Fat-Free Cocoa Powder

www.thebetterhealthstore.com/Wonderslim-Wondercocoa-Fat-Free-1can-6-Oz

Salsa Fresca

Fresh salsa is available for purchase in most supermarkets.

NOTE: Unless otherwise indicated, all of the information on the nutritional values of foods was obtained from:

Pennington JA, Bowes A, Church H.
Bowes & Church’s Food Values of Portions Commonly Used.
17th ed. (Philadelphia and New York: Lippincott Williams & Wilkins, 1998).

Chapter 1. Starch: The Traditional Diet of People

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