2 cups fat-free plain yogurt, without gum additives or stabilizers
1 cup low-fat vanilla soy milk (soya milk), chilled
1/3 cup honey
1 tablespoon canola oil
1/4 cup coarsely chopped almonds

Directions:

Place a bowl in the freezer to chill. In another bowl, whisk together the yogurt, soy milk, honey and canola oil until well blended. Pour the mixture into an ice-cream maker and prepare according to the manufacturer’s instructions.

When the ice cream is firm, transfer to the chilled bowl and add the nuts. Stir gently to distribute evenly. Serve immediately or store in the freezer until ready to serve.

2 teaspoons firmly packed brown sugar
1 teaspoon canola oil
1/2 cup silken or soft tofu
1 1/2 cups plain soy milk (soya milk)
3 eggs
2 tablespoons firmly packed light brown sugar
2 tablespoons honey
1 teaspoon lemon zest
1/2 teaspoon vanilla extract
1/2 teaspoon lemon extract

For the sauce:
1/4 cup all-fruit blueberry preserves
2 tablespoons fresh lemon juice
3/4 cup fresh blueberries

Directions:

Preheat the oven to 300 F. Lightly coat each of four 3/4-cup ramekins with 1/4 teaspoon of the canola oil. In a blender or food processor, combine the tofu and 1/2 cup of the soy milk. Process until smooth, about 30 seconds. In a bowl, whisk the eggs until well blended. Stir in the brown sugar, honey, lemon zest, vanilla extract and lemon extract. Add the tofu mixture and the remaining 1 cup soy milk. Whisk until well blended.

Divide the custard mixture evenly among the prepared ramekins. Arrange the ramekins in a large baking pan. Pour hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are set but the centers still jiggle slightly when the ramekins are gently shaken, about 50 minutes. Remove the ramekins from the water bath and let stand at room temperature until the custards are fully set, about 15 minutes. Cover and refrigerate until well chilled, at least 4 hours.

To make the blueberry sauce, combine the preserves and lemon juice. Whisk until well blended in a small bowl. Stir in the blueberries.

To serve, loosen the edges of the custards with the tip of a knife and invert the ramekins onto individual plates. Top with the blueberry sauce.

1 cup all-purpose (plain) flour
1 cup whole-wheat (whole-meal) flour
1/2 cup sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 egg whites
2 tablespoons canola oil
2 tablespoons unsweetened applesauce
2 teaspoons grated orange peel
3/4 cup calcium-fortified orange juice
1 1/4 cup finely chopped rhubarb
2 tablespoons chopped pecans

Directions:

Preheat the oven to 350 F. Line a muffin pan with paper or foil liners. In a large mixing bowl, combine the flours, sugar, baking powder, baking soda and salt. Stir to mix evenly.

In a separate bowl, add the egg whites, canola oil, applesauce, orange peel and orange juice. Using an electric mixer, beat until smooth. Add to the flour mixture and blend just until moistened but still lumpy. Stir in the chopped rhubarb.

Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle 1/2 teaspoon of chopped pecans onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely.

2 cups water
1 cup long-grain rice
4 cups evaporated fat-free milk
1/2 cup brown sugar
1/2 teaspoon lemon zest
1 teaspoon vanilla extract
6 egg whites
1/4 cup crushed pineapple
1/4 cup raisins
1/4 cup chopped apricots

Directions:

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and cook about 10 minutes. Pour into a colander and drain thoroughly.

In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes Remove from the heat and cool.

In a small bowl, whisk together the egg whites. Pour into the rice mixture. Add the pineapple, raisins and apricots. Stir until well blended.

Preheat the oven to 325 F. Lightly coat a baking dish with cooking spray. Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, about 20 minutes. Serve warm or cold.

3/4 cup old-fashioned rolled oats
1 cup boiling water
1/4 cup firmly packed light brown sugar
1/4 cup dark honey
1/4 cup canola oil
2 eggs
1 teaspoon vanilla extract
3/4 cup all-purpose (plain) flour
1/2 cup whole-wheat (whole-meal) cake (soft-wheat) flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1/3 cup low-fat buttermilk
1/4 cup chopped fresh Medjool dates or dried dates
1 1/2 tablespoons chopped walnuts

For the sauce:
1/2 cup 1 percent low-fat milk
1/4 teaspoon ground nutmeg
1/4 cup dark honey

Directions:

Preheat the oven to 350 F. Lightly coat a 9-inch round cake pan with cooking spray. In a large bowl, combine the oats and boiling water. Stir to mix. Let stand until the water is absorbed, about 20 minutes. Stir in the brown sugar, honey and canola oil. Add the eggs, one at a time, beating well after each addition. Stir in the vanilla.

In a small bowl, combine the flours, cinnamon, baking soda, nutmeg and salt. Whisk to blend. Add the flour mixture to the oat mixture, alternating with the buttermilk, beginning and ending with the flour mixture. Gently fold in the dates and walnuts.

Pour the batter into the prepared pan and bake until the cake springs back when touched lightly in the center, 25 to 30 minutes. Place the pan on a wire rack to cool slightly. Transfer the cake to a serving plate.

To make the sauce, in a small, heavy saucepan over medium-low heat, combine the milk and nutmeg and bring to a simmer. Whisk in the honey, raise the heat to medium and bring to a boil, stirring constantly. Continue cooking and stirring until the mixture thickens slightly, about 3 minutes.

Cut the cake into 8 wedges and serve warm or at room temperature. Drizzle with the warm honey sauce.

For the topping:
1/4 cup all-purpose (plain) flour
1/2 cup packed brown sugar
1/4 cup chopped pecans
2 tablespoons trans-free margarine, melted

3/4 cup all-purpose (plain) flour
3/4 cup whole-wheat flour
3/4 cup sugar
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1 1/4 teaspoons vanilla extract
8 ounces fat-free sour cream
2 egg whites
4 tablespoons trans-free margarine
1 cup chopped fresh cranberries
1/2 cup chopped dried fruits, such as raisins, pineapple, apples and apricots

Directions:

Preheat the oven to 350 F. Lightly coat a 10-inch round pan with cooking spray.

To prepare the topping, combine flour, brown sugar and chopped pecans in a small bowl. Pour in melted margarine. Mix well — it should look crumbly. Set aside.

In a large bowl, combine flour, sugar, baking powder and baking soda. Whisk to blend.

In a separate bowl, mix together vanilla, sour cream, egg whites and margarine. Using an electric mixer at low to medium speed, beat until well blended, about 2 minutes. Add flour mixture to sour cream mixture. Using a spoon, gently blend together until smooth.

Put half of the batter into the pan. Top with chopped cranberries and dried fruit. Spread the remaining batter over the cranberries and dried fruit. Sprinkle with topping. Bake until a wooden toothpick inserted into the center comes out clean, about 45 minutes.

Cut the coffeecake into 10 wedges and serve warm.

1/2 cup unsweetened cocoa powder
6 tablespoons hot water
1 tablespoon unsalted butter
1 tablespoon canola oil
3 tablespoons all-purpose (plain) flour
1 tablespoon ground hazelnuts (filberts) or almonds
1/4 teaspoon ground cinnamon
3 tablespoons firmly packed dark brown sugar
2 tablespoons honey
1/8 teaspoon salt
3/4 cup 1 percent low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners’ (powdered) sugar
1 cup raspberries

Directions:

Preheat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.

In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.

In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.

In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.

Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle. Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the confectioners’ sugar. Garnish with raspberries and serve immediately.

1 cup water
1/2 cup sugar
1 vanilla bean, split and scraped
4 large peaches, pitted and quartered
Mint leaves or cinnamon, for garnish

Directions:

Place the water, sugar, vanilla bean and scrapings into a saucepan. Over low heat stir the mixture until the sugar dissolves. Continue to simmer until the mixture thickens, about 10 minutes. Add the cut fruit. Poach over low heat for about 5 minutes.

Transfer the peaches and sauce to small, decorative bowls. Garnish with mint leaves or a dusting of cinnamon. Serve immediately.

For the syrup:
1 1/2 cups fresh orange juice
3 tablespoons fresh lemon juice
1/4 cup dark honey
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground coriander
1 vanilla bean, split lengthwise

1 large cantaloupe, 3 pounds, halved and seeded
1 large banana, peeled and sliced crosswise
1 teaspoon fresh lemon juice
1 cup blueberries or raspberries
2 large kiwis, peeled and cut into 1/2-inch cubes
1 mango, peeled, pitted and cut into 1/2-inch cubes
1 papaya, halved, seeded, peeled and cut into 1/2-inch cubes
1 tablespoon grated lemon zest
5 or 6 fresh mint leaves

Directions:

To make the syrup, in a saucepan combine the orange juice, the 3 tablespoons lemon juice, the honey, the three spices and the vanilla bean over high heat. Bring to a boil, stirring to dissolve the honey. Reduce the heat to medium-low and simmer until the liquid is reduced to 1 cup, about 8 minutes. Remove from the heat. Strain through a medium-mesh sieve into a small bowl. Cover the syrup and refrigerate until well chilled, about 1 hour.

Peel the rind from the cantaloupe and slice the flesh into 1/2-inch cubes. In a small bowl, toss the banana slices with the 1 teaspoon lemon juice to prevent discoloration.

In a large bowl, combine the cantaloupe, banana, blueberries, kiwis, mango and papaya. Add the lemon zest and the chilled syrup and toss to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

Stack the mint leaves and roll up tightly lengthwise. Slice crosswise into thin shreds. To serve, spoon the fruit mixture into individual bowls, garnish with the fresh mint strips and serve immediately.

1 pound cherries, pitted and halved
4 cups peeled, pitted and sliced mixed summer stone fruits such as nectarines, peaches and apricots
1 tablespoon whole-wheat (whole-meal) flour
1 tablespoon turbinado sugar or firmly packed light brown sugar

For the topping:
1/2 cup old-fashioned rolled oats
1/4 cup sliced (flaked) almonds
3 tablespoons whole-wheat (whole-meal) flour
2 tablespoons turbinado sugar or firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
2 tablespoons walnut oil or canola oil
1 tablespoon dark honey

Directions:

Preheat the oven to 350 F. Lightly coat a 9-inch square baking dish with cooking spray. In a bowl, combine the cherries and stone fruits. Sprinkle with the flour and sugar and toss gently to mix.

To make the topping, in another bowl, combine the oats, almonds, flour, sugar, cinnamon, nutmeg and salt. Whisk to blend. Stir in the oil and honey and mix until well blended.

Spread the fruit mixture evenly in the prepared baking dish. Sprinkle the oat-almond mixture evenly over the fruit. Bake until the fruit is bubbling and the topping is lightly browned, about 45 to 55 minutes. Serve warm or at room temperature.