Sweets

These are mostly-whole-food vegan recipes for sweets & desserts.

Outside of raw food options (which are plentiful) there is quite a lack of whole-food vegan sweet recipes to be found online, with most of them using oil and pretty much all of them using refined sugar. While there's nothing innately wrong with oil and sugar in small amounts, in larger amounts they can result in nutritionally poor foods. In the context of a diet otherwise overly rich in nutrients (as is the case with many animal products) this doesn't introduce much nutritional risk (risk is more along the lines of obesity from over-nutrition), but in a plant based diet where protein and many vitamins and minerals may only exceed recommended amounts by smaller margins, replacing a significant number of calories with nutritionally poor sweets when it's not necessary can increase nutritional risk and increase the risk of failure on a vegan diet (a multivitamin can help mitigate this, but does not contain macronutrients). So while an occasional treat is fine, any vegan with a sweet tooth should consider rotating in some more nutritious sweets to satisfy those cravings.

The recipes with the symbol * require a blender.

The recipes with the symbol + require date sugar (as it's costly in many places/sometimes unavailable).

Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

For other recipes: Index of Recipes

Pumpkin smoothie *+

Difficulty: 0/5

Time: 5 minutes

Servings: 2

Cost per serving: $0.95 (total cost: $1.90)

Cost per 2000 kcal: $7.95

Nutrition facts per serving
CALORIES PER SERVING (kcal): 239         (calories in whole recipe: 478)
Proteins	17%	9.6g	Protein: lysine	23%	0.5g
			Protein: methionine	13%	0.1g
			Protein: isoleucine	19%	0.3g
Carbohydrates	24%	31.4g	Fibers	18%	6.9g
			Net carbs	n/a	24.5g
			Sugars	n/a	20.0g
Fats	16%	10.9g	Omega-3	10%	0.2g
			Omega-6	18%	3.1g
			Saturated fats	n/a	2.1g
Vitamin B1	10%	0.1mg	Vitamin B2	17%	0.2mg
Vitamin B3	18%	2.9mg	Vitamin B5	11%	0.6mg
Vitamin B6	18%	0.2mg	Folate	10%	42.7μg
Vitamin A	37%	333.7μg	Vitamin C	11%	10.1mg
Vitamin E	17%	2.7mg	Vitamin K	6%	8.3μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	68.7mg	Copper	35%	0.3mg
Iron	26%	2.1mg	Magnesium	17%	68.9mg
Manganese	34%	0.8mg	Phosphorus	23%	167.3mg
Potassium	14%	666.3mg	Selenium	5%	3.1μg
Zinc	9%	1.0mg	Sodium to taste

Ingredients:

• 230g baked pumpkin (or 100% pumpkin puree)
• 1 cored apple
• 1 cup soy milk (or other plant milk of choice)
• 2 tbsp date sugar/paste
• 2 tbsp peanut butter (or other nut butter of choice)
• 1/2 tsp cinnamon powder
• 1/4 tsp ginger powder
• 1 cup water

Instructions:

• Put all the ingredients in a blender. Blend until smooth.

Serving:

Serve with a cinnamon stick airtight enough to use as straw.

No-bake oatmeal and nuts cookies *+

Difficulty: 1/5

Time: 30 minutes (15 minutes to prepare, 15 minutes to rest)

Servings: 8

Cost per serving: $1.00 (total cost: $8.00)

Cost per 2000 kcal: $9.17

Nutrition facts per serving
CALORIES PER SERVING (kcal): 218         (calories in whole recipe: 1744)
Proteins	7%	4.4g	Protein: lysine	7%	0.2g
			Protein: methionine	7%	0.1g
			Protein: isoleucine	9%	0.2g
Carbohydrates	23%	30.3g	Fibers	12%	4.8g
			Net carbs	n/a	25.5g
			Sugars	n/a	18.0g
Fats	16%	10.7g	Omega-3	96%	1.5g
			Omega-6	34%	5.9g
			Saturated fats	n/a	1.1g
Vitamin B1	10%	0.1mg	Vitamin B2	4%	0.1mg
Vitamin B3	4%	0.7mg	Vitamin B5	7%	0.4mg
Vitamin B6	10%	0.1mg	Folate	5%	23.6μg
Vitamin A	0%	0.4μg	Vitamin C	0%	0.3mg
Vitamin E	1%	0.2mg	Vitamin K	1%	1.6μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	3%	39.1mg	Copper	37%	0.3mg
Iron	15%	1.2mg	Magnesium	13%	52.8mg
Manganese	46%	1.1mg	Phosphorus	16%	115.2mg
Potassium	6%	291.9mg	Selenium	8%	4.7μg
Zinc	8%	1.0mg	Sodium to taste

Ingredients:

• 1 1/2 cups pitted dates OR 1 1/2 cup date sugar mixed with 2 tbsp water
• 1 cup nuts of your choice
• 1 cup oat flakes (or rolled oats)
• 1 tbsp flax seeds mixed with 2 tbsp water
• 2 tsp cinnamon powder

Instructions:

• In a food processor, add the dates, nuts, and oats. Blend until your mixture is fine, but still has a few chunks.
• Add the flax seeds and the cinnamon to your mixture, and blend. Let sit for 15 minutes. If, after resting, the mixture does not hold itself together properly in a ball, add a little bit of water until you reach the right consistency.
• Roll the cookie mixture into balls of about 1 tbsp each in your hand. You can either press them down to have flat cookies, or keep them as balls for bite-sized snacks. Let sit for 30 minutes in the refrigerator.

Serving:

Just grab a cookie, and have at it! You can also top with the vegan ice cream of your choice, or sprinkle more cinnamon powder on top.

Peanut butter sweet toast +

Difficulty: 0/5

Time: 5 minutes

Servings: 1

Cost: $0.40

Cost per 2000 kcal: $1.76

Nutrition facts per serving
CALORIES PER SERVING (kcal): 454         (calories in whole recipe: 454)
Proteins	31%	17.8g	Protein: lysine	21%	0.2g
			Protein: methionine	21%	0.2g
			Protein: isoleucine	24%	0.4g
Carbohydrates	31%	41.2g	Fibers	16%	6.5g
			Net carbs	n/a	34.7g
			Sugars	n/a	13.3g
Fats	41%	26.8g	Omega-3	5%	0.1g
			Omega-6	39%	6.7g
			Saturated fats	n/a	5.4g
Vitamin B1	24%	0.3mg	Vitamin B2	14%	0.2mg
Vitamin B3	55%	8.9mg	Vitamin B5	19%	1.0mg
Vitamin B6	26%	0.3mg	Folate	16%	66.9μg
Vitamin A	0%	0.1μg	Vitamin C	0%	0.0mg
Vitamin E	39%	5.9mg	Vitamin K	3%	4.7μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	11%	115.8mg	Copper	38%	0.3mg
Iron	28%	2.3mg	Magnesium	31%	126.5mg
Manganese	88%	2.0mg	Phosphorus	40%	284.4mg
Potassium	9%	469.9mg	Selenium	29%	16.4μg
Zinc	20%	2.2mg	Sodium to taste

Ingredients:

• 1 slice whole wheat bread
• 3(+/-) tbsp peanut butter (or any nut butter)
• 1(+/-) tbsp date sugar (depending on how much you want) (date sugar is not sugar extracted from dates, but whole dried dates that have been pulverized)
• 1 tbsp crushed nuts of choice OR seeds of choice (optional)

Instructions:

• Toast the slice of bread in the oven or the toaster until crispy to the preferred amount (avoid heating until burnt, as that's carcinogenic).
• Spread the preferred amount of peanut butter (or other nut butter) on the toast, and cover evenly.
• Sprinkle 1 tbsp (or the preferred amount) of date sugar on top of the peanut butter evenly (tapping the spoon while gliding it over the toast is the easier way).
• Sprinkle the crushed nuts/seeds of choice on top (optional).

German apple cake (apfelkuchen) +

Time: 1 hour 15 minutes

Difficulty: 2/5

Servings: 8

Cost per serving: $0.65 (total cost: $5.20)

Cost per 2000 kcal: $4.59

Nutrition facts per serving
CALORIES PER SERVING (kcal): 283         (calories in whole recipe: 2264)
Proteins	12%	7.1g	Protein: lysine	11%	0.2g
			Protein: methionine	11%	0.1g
			Protein: isoleucine	12%	0.2g
Carbohydrates	25%	32.9g	Fibers	13%	5.1g
			Net carbs	n/a	27.8g
			Sugars	n/a	13.9g
Fats	24%	15.9g	Omega-3	2%	0.0g
			Omega-6	26%	4.5g
			Saturated fats	n/a	3.0g
Vitamin B1	11%	0.1mg	Vitamin B2	6%	0.1mg
Vitamin B3	20%	3.3mg	Vitamin B5	7%	0.4mg
Vitamin B6	14%	0.2mg	Folate	6%	27.6μg
Vitamin A	0%	1.4μg	Vitamin C	2%	2.2mg
Vitamin E	18%	2.8mg	Vitamin K	2%	2.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	9%	94.4mg	Copper	21%	0.2mg
Iron	17%	1.4mg	Magnesium	15%	63.7mg
Manganese	52%	1.2mg	Phosphorus	23%	166.6mg
Potassium	6%	304.6mg	Selenium	27%	15.1μg
Zinc	9%	1.0mg	Sodium to taste

Ingredients:

WET

• 1/2 cup peanut butter
• 1/4 cup peanut oil
• 1/2 cup soy milk
• 1/2 cup date sugar

DRY

• 1 1/4 cups whole-wheat flour
• 2 tsp baking powder
• 1 tsp ground ginger

TOPPINGS

• 2 cored, sliced length-wise medium-sized apples
• 2 tbsp date sugar
• 1/2 tsp ground cinnamon

Instructions:

• Pre-heat oven to 200°C and line a 9 inch x 9 inch glass baking tray with parchment paper.
• In a medium-sized bowl, mix all of the wet ingredients together until the mixture is even.
• In a small-sized bowl, sift the dry ingredients. Slowly incorporate them to the wet ingredients until the batter is well-mixed.
• Pour the batter in the line baking pan. Smooth out the top so that the cake is an even layer. Place the sliced apples on top in two concentric circles, starting with the outside layer.
• In a small bowl, mix the the sugar and the cinnamon for the toppings. Sprinkle on top of the cake evenly.
• Bake for 50 minutes.

Serving:

Put a slice of cake on a plate. Top with vegan whipped cream. Add mint leaves for freshness.

Pear mini bundt cakes

Difficulty: 2/5

Time: 1 hour and 45 minutes

Servings: 16 mini cakes

Ingredients:

DRY INGREDIENTS

• 3 cups whole-wheat flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1 tbsp ginger powder
• 1 tbsp cinnamon powder
• 3 cubed pears

WET INGREDIENTS

• 1 3/4 cups warm water
• 1 1/2 cups date paste
• 1/2 cup peanut butter
• 1/4 cup peanut oil
• 2 tsp vanilla extract

FOR THE CARAMEL SAUCE

• 1 cup soy milk
• 1/3 cup date paste
• 1/4 tsp salt

Instructions:

• Pre-heat oven to 200°C.
• In a large bowl, sift all of the dry ingredients except the pears.
• In a medium bowl, whisk together all of the wet ingredients until evenly dissolved
• Make a well in the dry ingredients, and whisk in the wet ingredients inside the well until evenly distributed.
• Fold the pears inside the cake batter.
• Put in about 2 tablespoons of the cake batter in each mini bundt cake silicone pan (or greased mini bundt cake pan). Flatten out the top with a spatula. Cook for 20 minutes, or until a toothpick comes out clean after inserting it in one of the cakes. Let the cakes cool for 1 hour before dressing them with the caramel sauce.
• Meanwhile, in a small pot, bring the caramel sauce ingredients to a simmer. Set aside once the sauce has thickened to a gravy-like consistency.

Serving:

Place a few cakes on a plate and drizzle with the caramel sauce. Sprinkle powder sugar on top for added sweetness. The cakes and also be dipped upside down in the caramel sauce to achieve a glaze.

Pound cake with grape coulis *+

Difficulty: 1/5

Time: 2 hours

Servings: 12

Cost per serving: $0.91 (total cost: $11.00)

Cost per 2000 kcal: $5.56

Nutrition facts per serving
CALORIES PER SERVING (kcal): 330         (calories in whole recipe: 3960)
Proteins	17%	10.0g	Protein: lysine	17%	0.3g
			Protein: methionine	15%	0.1g
			Protein: isoleucine	18%	0.3g
Carbohydrates	31%	40.7g	Fibers	14%	5.6g
			Net carbs	n/a	35.1g
			Sugars	n/a	19.7g
Fats	26%	16.9g	Omega-3	4%	0.1g
			Omega-6	27%	4.6g
			Saturated fats	n/a	3.2g
Vitamin B1	14%	0.2mg	Vitamin B2	9%	0.1mg
Vitamin B3	26%	4.2mg	Vitamin B5	10%	0.5mg
Vitamin B6	19%	0.3mg	Folate	9%	36.9μg
Vitamin A	0%	0.9μg	Vitamin C	0%	0.8mg
Vitamin E	19%	2.9mg	Vitamin K	4%	5.2μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	9%	90.5mg	Copper	32%	0.3mg
Iron	22%	1.8mg	Magnesium	20%	83.4mg
Manganese	59%	1.4mg	Phosphorus	28%	200.4mg
Potassium	8%	421.3mg	Selenium	30%	17.0μg
Zinc	11%	1.3mg	Sodium to taste

Ingredients:

FOR THE CAKE

• 1/4 cup peanut oil
• 1 cup peanut butter
• 100g tofu
• 1 cup soy milk
• 1 1/2 cups date sugar
• 2 cups whole-wheat flour
• 1/2 tsp salt
• 2 1/2 tsp baking powder
• 1 tsp vanilla extract (optional)

FOR THE COULIS

• 250g black grapes (it is better to go for grapes that are naturally very sweet)
• 1 cup water
• Date sugar to taste

Instructions:

• Preheat oven to 200°C, and line a pan of your choice with parchment paper. This recipe uses a standard 9-inch x 9-inch square glass baking dish.
• In a blender, put the oil, the peanut butter, the tofu, the soy milk, the date sugar, and the vanilla, and blend until smooth. Pour the mixture in a large bowl.
• Sift the flour into the wet mixture slowly, and add the salt and the baking powder. Mix together until evenly distributed. The batter will be thick.
• Pour the batter in your baking dish, even out the top, and bake in the oven for at least 45 minutes. Check with a knife whether the center of your cake is cooked or not. If it is, the knife will come out clean. Bake as necessary. Let the cake cool for at least 45 minutes before serving.
• In the meantime, put the grapes and water in a pot and boil on medium-low heat for 20 minutes. Transfer to a blender, blend until smooth, and strain in a small bowl. Adjust the sweetness to taste by adding in date sugar.

Serving:

On a plate, cut out thin cake slices and cover with the grape sauce. Sprinkle coconut shavings for added taste, or top with a few mint leaves for freshness. Ideal with fresh grapes on the side.

Pumpkin cake *+

Difficulty: 2/5

Time: 1 hour 30 minutes

Servings: 6

Cost per serving: $1.98 (total cost: $11.90)

Cost per 2000 kcal: $8.44

Nutrition facts per serving
CALORIES PER SERVING (kcal): 470         (calories in whole recipe: 2820)
Proteins	18%	10.2g	Protein: lysine	18%	0.4g
			Protein: methionine	18%	0.2g
			Protein: isoleucine	20%	0.4g
Carbohydrates	52%	68.7g	Fibers	27%	10.3g
			Net carbs	n/a	58.4g
			Sugars	n/a	24.9g
Fats	31%	20.8g	Omega-3	8%	0.1g
			Omega-6	9%	1.6g
			Saturated fats	n/a	11.3g
Vitamin B1	25%	0.3mg	Vitamin B2	14%	0.2mg
Vitamin B3	20%	3.2mg	Vitamin B5	12%	0.6mg
Vitamin B6	24%	0.3mg	Folate	10%	40.4μg
Vitamin A	16%	144.5μg	Vitamin C	3%	2.8mg
Vitamin E	7%	1.2mg	Vitamin K	8%	9.7μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	17%	178.4mg	Copper	42%	0.4mg
Iron	40%	3.2mg	Magnesium	25%	101.3mg
Manganese	108%	2.5mg	Phosphorus	41%	290.4mg
Potassium	13%	618.6mg	Selenium	60%	33.1μg
Zinc	15%	1.7mg	Sodium to taste

Ingredients:

DRY

• 2 1/2 cups whole-wheat flour
• 2 1/2 tsp baking powder
• 3/4 tsp baking soda
• 2 tsp ground cinnamon

WET

• 300g pumpkin flesh
• 1 cup date paste/date sugar
• 1 cup soy milk
• 1/4 cup cocoa butter
• 1 tbsp vanilla extract (optional)

FROSTING

• 1/2 cup date paste/date sugar
• 1/2 cup soy milk
• 1/4 cup cocoa butter
• 1 tsp ground cinnamon

Instructions:

• Pre-heat the oven to 225°C (437°F), clean a pumpkin, and cut 310-330g of it into cubes.
• Place the pumpkin cubes on a baking tray with parchment paper, and place it in the oven for about 25-30 minutes, or until the pumpkin is soft (you can check with a fork if they're soft). Note: for more detailed instructions on how to prepare a pumpkin, check this section. You can also skip this by simply using 300g of store-bought 100% pumpkin puree.
• In the meantime, for the wet part, place a small bowl on top of a small pot with water, and turn on the heat. Place the cocoa butter in the bowl, and let it melt. This is done to have the hot steam of the water from the pot heat up the bowl gently, to not burn the cocoa butter.
• In a blender/food processor, place the wet ingredients, and blend until smooth.
• In a large bowl, pour the dry ingredients in it, sifting them through a strainer, and mix them.
• Pre-heat the oven to 180°C (356°F), and place parchment paper on a baking dish.
• Pour the wet ingredients into dry ingredients bowl, and mix with a spatula. Once most of it is mixed, mix with your hands until it becomes a uniform thick paste, incorporating all of the flour.
• Place the dough into the baking dish, and flatten it out evenly with your hands and the help of a spatula.
• Place the baking dish into the oven, letting it cook for about 50 minutes, or until firm at the touch.
• In the meantime, in a small pot, put the frosting ingredients, and place the pot on a stove on low heat.
• Using a whisk or a fork, mix the frosting until it's a uniform paste.
• Pull the cake out of the oven, and let it rest. Once cooled off, remove the cake from the baking dish and spread the frosting on top with a spatula.

Serving:

Top the cake with powdered sugar and/or pumpkin peel pieces as you like.

Pumpkin cookies *+

Difficulty: 3/5

Time: 2 hours

Servings: 8 (3 cookies per serving, 24 cookies total)

Cost per serving: $1.47 (total cost: $11.80)

Cost per 2000 kcal: $5.22

Nutrition facts per serving
CALORIES PER SERVING (kcal): 565         (calories in whole recipe: 4520)
Proteins	25%	14.6g	Protein: lysine	24%	0.5g
			Protein: methionine	22%	0.2g
			Protein: isoleucine	25%	0.4g
Carbohydrates	50%	65.1g	Fibers	25%	9.8g
			Net carbs	n/a	55.3g
			Sugars	n/a	27.8g
Fats	48%	31.8g	Omega-3	4%	0.1g
			Omega-6	52%	9.0g
			Saturated fats	n/a	5.9g
Vitamin B1	23%	0.3mg	Vitamin B2	15%	0.2mg
Vitamin B3	42%	6.7mg	Vitamin B5	17%	0.9mg
Vitamin B6	29%	0.4mg	Folate	14%	58.6μg
Vitamin A	12%	108.4μg	Vitamin C	2%	2.1mg
Vitamin E	37%	5.7mg	Vitamin K	3%	3.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	11%	117.4mg	Copper	47%	0.4mg
Iron	36%	2.9mg	Magnesium	32%	131.4mg
Manganese	103%	2.4mg	Phosphorus	44%	312.1mg
Potassium	14%	686.8mg	Selenium	55%	30.4μg
Zinc	18%	2.1mg	Sodium to taste

Ingredients:

FOR THE COOKIES

• 1 cup peanut butter
• 300g pumpkin flesh
• 1 1/2 cups date sugar
• 1/2 cup peanut oil
• 2 1/2 cups whole-wheat flour
• 1 1/2 tsp baking powder
• 1 tsp baking soda
• 1 tbsp plain soy yogurt (to activate the baking soda)
• 2 tsp cinnamon powder
• 1/2 tsp salt
• 1 tbsp vanilla extract (optional)

FOR THE GLAZE

• 1/2 cup date sugar/paste
• 1 cups soy milk (or other plant milk of choice)
• 1/2 tsp cinnamon powder

Instructions:

• Pre-heat the oven to 225°C (437°F), clean a pumpkin, and cut 310-330g of it into cubes.
• Place the pumpkin cubes on a baking tray with parchment paper, and place it in the oven for about 25-30 minutes, or until the pumpkin is soft (you can check with a fork if they're soft). Note: for more detailed instructions on how to prepare a pumpkin, check this section. You can also skip this by simply using 300g of store-bought 100% pumpkin puree.
• In the meantime, in a small pot, prepare the glaze by putting the date sugar/paste, the soy milk, and the cinnamon. Heat it up, then turn the heat to low.
• Keep stirring for about 15 minutes, letting the soy milk reduce and making sure that all the date sugar/paste is dissolved, and that it turns into an uniform thick glaze. Set aside to cool.
• Bring the pumpkin cubes out of the oven, and with the help of a fork to hold the cubes down, peel off the pumpkin skin with a knife, leaving the flesh clean.
• In a blender/food processor, for the cookies, place the peanut butter, the pumpkin cubes, the date sugar, and the peanut oil. Blend on a slow setting until it's a uniform, thick paste.
• Transfer the pumpkin paste into a large mixing bowl, and pour in it the whole-wheat flour, the baking powder, the baking soda, the soy yogurt, the cinnamon powder, the salt, and the vanilla extract (optional). Mix with your hands well, until uniform. Continue kneading the dough until it doesn't stick to your hands anymore, and it's a firm consistency.
• Pre-heat the oven to 180°C (356°F). Place parchment paper on a baking tray, and separate the dough into 24 equal parts (to the best of your abilities).
• Roll one of the parts into a ball with your hands, place it on the palm of your hand, and with the other palm on top press to squeeze the ball, so that it turns into a cookie shape (as the picture shows). Repeat for all the parts of the dough.
• Place the cookies on the baking sheet, leaving a bit of space in-between them to let them expand. On one tray, 12 cookies should fit (two batches should be enough to cook them all).
• Place the baking tray in the oven, and let it cook for 20 minutes. Take them out and let them cool off for a few minutes before taking them off the baking sheet, or they might break. Repeat for the second batch.

Serving:

Place however many pumpkin cookies you want on a plate, and be generous with the glaze.

Apple-pie buns +

Difficulty: 3/5

Time: 4 hours

Servings: 8 (2 buns per serving, 16 buns total)

Cost per serving: $0.92 (total cost: $7.40)

Cost per 2000 kcal: $8.15

Nutrition facts per serving
CALORIES PER SERVING (kcal): 227         (calories in whole recipe: 1816)
Proteins	17%	9.8g	Protein: lysine	16%	0.3g
			Protein: methionine	18%	0.2g
			Protein: isoleucine	19%	0.3g
Carbohydrates	44%	57.7g	Fibers	23%	9.1g
			Net carbs	n/a	48.6g
			Sugars	n/a	13.0g
Fats	4%	3.2g	Omega-3	5%	0.1g
			Omega-6	8%	1.4g
			Saturated fats	n/a	0.5g
Vitamin B1	31%	0.4mg	Vitamin B2	12%	0.2mg
Vitamin B3	20%	3.4mg	Vitamin B5	10%	0.5mg
Vitamin B6	23%	0.3mg	Folate	11%	46.6μg
Vitamin A	0%	2.0μg	Vitamin C	3%	2.8mg
Vitamin E	6%	0.9mg	Vitamin K	3%	4.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	4%	40.2mg	Copper	36%	0.3mg
Iron	33%	2.7mg	Magnesium	24%	99.7mg
Manganese	110%	2.5mg	Phosphorus	35%	251.9mg
Potassium	8%	396.1mg	Selenium	66%	36.3μg
Zinc	16%	1.8mg	Sodium to taste

Ingredients:

FOR THE DOUGH

• 450g whole-wheat flour
• 1/2 tsp salt
• 2 tbsp date syrup
• 1 tsp active dry yeast mixed with 2 tbsp water, rested for 5 minutes
• 1 cup warm soy milk

FOR THE FILLING

• 450g cored, diced apples
• 1/2 cup water
• 75g date sugar
• 1 tsp cinnamon powder
• 1/4 tsp ginger powder
• 1 star anise
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds

Instructions:

• In a stand mixer, put the flour, salt, date syrup, and yeast, and start mixing the dough. Slowly pour the warm soy milk, and knead for 10 minutes. Put the dough in a large bowl, cover with cling wrap, and let rest until the dough reaches double its size.
• In the meantime, put all of the filling ingredients except the seeds in a pot, stir so that every apple is evenly coated with the other ingredients, cover, and cook on low heat until the apples start to soften. Then, uncover, turn up the heat, and cook until the sauce thickens. Turn off the heat and mix in the seeds. Put the sauce in a bowl and let cool.
• Once the dough has risen to double its size, place the dough on a working surface and shape into a cylinder. Cut into 16 equal pieces, and form each of those pieces into a ball.
• Take each ball, roll it into a disc the size of your hand, take a spoon of the filling and place it in the middle of the disc. Bring the dough together, pinch to seal, and set aside on a lined baking tray.
• Cover the baking tray with a towel and let rest until the buns puff up.
• Pre-heat oven to 200°C. Cook the buns until golden brown.

Serving:

Place a few buns onto a plate. Drizzle some date syrup on top, or sprinkle a mix of date sugar and cinnamon powder for extra spice and sweetness.

Date syrup dip +

Difficulty: 0/5

Time: 5 minutes

Servings: dip

Cost: $5.00

Nutrition facts per serving
CALORIES PER SERVING (kcal): 355         (calories in whole recipe: 355)
Proteins	%	g	Protein: lysine	%	g
			Protein: methionine	%	g
			Protein: isoleucine	%	g
Carbohydrates	%	g	Fibers	%	g
			Net carbs	n/a	g
			Sugars	n/a	g
Fats	%	g	Omega-3	%	g
			Omega-6	%	g
			Saturated fats	n/a	g
Vitamin B1	%	mg	Vitamin B2	%	mg
Vitamin B3	%	mg	Vitamin B5	%	mg
Vitamin B6	%	mg	Folate	%	μg
Vitamin A	%	μg	Vitamin C	%	mg
Vitamin E	%	mg	Vitamin K	%	μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	%	mg	Copper	%	mg
Iron	%	mg	Magnesium	%	mg
Manganese	%	mg	Phosphorus	%	mg
Potassium	%	mg	Selenium	%	μg
Zinc	%	mg	Sodium to taste

Ingredients:

• 1 cup date sugar
• 1 squeezed lemon
• Vanilla extract powder (optional)

Instructions:

• In a small pot, add the date sugar, the lemon juice, and a bit of warm water. Put it on low heat, and stir, letting it cook for 2-5 minutes.
• Add more water if necessary while stirring, to make a smooth paste--add more water if you want it to be runnier, or let it steam for the water to evaporate if you want it thicker. Make sure to keep stirring for it not to stick to the pot.
• Take off the heat, and mix in the amount of vanilla powder that you prefer (optional)--usually a pinch of vanilla powder should be more than enough. You can adjust the taste by adding more lemon juice, and mixing it in.

No-bake xberry cake *+

Difficulty: 1/5

Time: 4 hours 30 minutes (15 minutes to prepare, 4 hours 15 minutes to rest)

Servings: 8

Cost per serving: $0.95 (total cost: $7.60)

Cost per 2000 kcal: $5.00

Nutrition facts per serving
CALORIES PER SERVING (kcal): 380         (calories in whole recipe: 3040)
Proteins	19%	10.7g	Protein: lysine	18%	0.4g
			Protein: methionine	20%	0.2g
			Protein: isoleucine	23%	0.4g
Carbohydrates	23%	30.2g	Fibers	20%	7.6g
			Net carbs	n/a	22.6g
			Sugars	n/a	17.1g
Fats	42%	27.5g	Omega-3	100%	1.6g
			Omega-6	69%	11.7g
			Saturated fats	n/a	3.4g
Vitamin B1	30%	0.mg	Vitamin B2	12%	0.2mg
Vitamin B3	29%	4.7mg	Vitamin B5	13%	0.7mg
Vitamin B6	39%	0.5mg	Folate	22%	91.5μg
Vitamin A	0%	4.0μg	Vitamin C	6%	5.8mg
Vitamin E	55%	8.3mg	Vitamin K	15%	19.1μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	66.4mg	Copper	80%	0.7mg
Iron	30%	2.4mg	Magnesium	33%	132.4mg
Manganese	80%	1.9mg	Phosphorus	36%	256.6mg
Potassium	10%	482.3mg	Selenium	21%	12.1μg
Zinc	17%	2.0mg	Sodium to taste

Ingredients:

FOR THE CRUST

• 1 cup walnuts (any type of peanut can be used)
• 1 cup sunflower seeds
• 1/2 cup pitted dates OR 1/2 cup date sugar mixed with 2 tbsp water

FOR THE FILLING

• 2 tbsp date sugar
• 1/2 cup peanut butter
• Juice of 1 lemon
• 1 banana
• 1 cup berries of your choice (fresh or thawed)
• 1 tsp cinnamon powder
• 1 tbsp chia seeds

FOR THE TOPPINGS

• 1 1/2 cup fresh berries of your choice
• Mint leaves

Instructions:

• Add the crust ingredients in a food processor and blend until the mix is fine but still has a few chunks in it. If the crust does not hold itself together when you press it between your fingers, add a little bit of water until it sticks together.
• Press the crust mixture in a pie plate or a baking pan (about 9 inches or 23 cm). Let sit in the fridge for 30 minutes.
• In the meantime, add the filling ingredients in a blender, and blend until smooth. Spread the filling evenly on top of the crust after it has finished setting.
• Arrange the berries used for the toppings until you cover the whole surface of the cake. Cover, and refrigerate for at least 3 hours and 45 minutes before serving so that the filling may firm up.

Serving:

Cut a slice of the cake and put it on your plate. Top with some mint leaves for added freshness, or crushed nuts of your choice for an added crunch.