no sugar

Raw Strawberry Pie

Ounce for ounce, strawberries have more vitamin C than citrus fruit. They are one of the “dirty dozen” so if you want to limit your pesticide exposure, only buy organic strawberries. This recipe is from my cookbook Whole Food Goodness.

25 pitted deglet dates

1/2 cup water

6 cups sliced strawberries

Soak dates in water to soften for blending. Blend 1 cup of straw-berries, dates and water until smooth. Pour this sauce over remaining strawberries. Pour over Raw Nut Crust. Let set for 1/2 hour.

Raw Nut Crust (for one pie)

1 cup almonds or other nuts and seeds

15 soft pitted dates

1 tsp vanilla

Chop finely in food processor until it starts to stick together. Press into a pie plate or 8×8 cake pan.

Sour Cream Frosting

This frosting goes perfect with Vegan Carrot Cake but could be folded into a fruit salad. Leave the lemon out for a delicious “whip cream” for Vegan Pumpkin Pie.

1 cup light colored sweet potato (not orange “yam”)

15 small pitted dates soaked in ¾ cup water

1/4 cup raw cashews

Juice from 1 lemon (add zest if you like more lemon flavor)

Blend all ingredients until smooth.  Use just enough water to make it a thick cream. You will need more water is using pecans.

Vegan Carrot Cake

Got a chance to try the carrot cake recipe.  We are hooked! I have already made it twice. “

“This is the best Carrot Cake I’ve ever had” was one dinner class participants comment. This cake is moist and very decadent with no oils, processed sugar and it’s gluten free if using gluten free oats.

1 cup pitted dates soaked in 1/2 cup water for at least 4 hours

1/2 cup walnuts or pecans

1 1/2 cups rolled oats

1 t vanilla

1 1/2 t cinnamon

1/4 t nutmeg

1 T apple cider vinegar

1 ½ t baking soda

1/4 cup grated apple (about 1/2 apple, any variety)

1 packed cup finely shredded carrots

1/2 cup raisins

Add nuts, oats, cinnamon, nutmeg and baking soda to a food processor work bowl. Chop until coarsely ground and mixed well. Add dates and soak water, vanilla and vinegar. Process to a thick dough. You may need to help it along with a fork. Then add in shredded apple, carrots, and raisins and mix to incorporate evenly. Alternatively, transfer dough to a large mixing bowl before adding carrots and fruit and mix them in with a fork. Spread dough in an 8×8 cake pan and baked at 350 for 20 minutes. Spread with Sour Cream Frosting or add dollop when served.  .

Gingerbread Man Cookies

A strong blender such as a Vita Mix or BlendTec, or a strong food processor such as a Kitchen Aid or Cuisinart, is necessary for this recipe.

25 small pitted dates

2 1/4 cups white wheat flour, sifted

2 t baking powder

1/4 t sea salt

1 1/2 t powdered ginger

1 t cinnamon

1/4 t cloves

1/3 cup molasses

1 cup raw cashews

1 t vanilla

Soak dates in 1/2 cup water for at least 4 hours. Mix sifted flour, baking soda, salt, and spices in a large bowl. Blend dates and water with remaining ingredients in a strong blender or food processor until smooth. Add to dry ingredients. Mix well and knead until you have a smooth ball of dough. Wrap in wax paper and refrigerate for several hours until chilled. (This step makes rolling out much easier.) Divide dough in half and roll one half between two pieces of parchment paper.  Roll out to 1/4 inch thick. Cut with a gingerbread man cookie cutter and place on a cookie sheet lined with parchment paper. Bake for 10 minutes at 350 degrees.

Vegan Pumpkin Pie

1 small can pumpkin (1 3/4 cups)

1 1/4 cup almond milk

25 soft pitted deglet dates

1 tsp vanilla

1/2 tsp salt

2 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp nutmeg

1/8 tsp ground cloves

Soak dates in the almond milk for at least 4 hours to soften. Blend all ingredients until smooth.  Pour into the prepared nut crust and bake at 275 degrees for 20 minutes.  Turn off oven and leave in for another 20 minutes.

Crust (for one pie) 

3/4 cup raw pecans or walnuts

10 small soft pitted dates

1 cup rolled oats

Chop finely in food processor until it starts to stick together. Press into a pie plate or 8 x 8 cake pan. Fill with your favorite pie filling. This crust does not need to be baked.

Cranberry Relish Salad

From Whole Food American Favorites

This recipe was inspired by my love for cranberry sauce without all the sugar! If you prefer less sweet, use a more tart apple and/or less dates.  Cut down on the walnuts if you need to cut back on the fat.

1 medium Fuji apple

1 cup raw cranberries

8 small pitted dates

1/4 cup walnuts

Chop all ingredients in a food processor to a relish consistency.

Thanksgiving Chic Pea Loaf

Recipe from Whole Food American Favorites

This loaf makes a great turkey replacement for your upcoming holiday feast! It could also be a great side dish in place of “stuffing.”

2 cups cooked mashed yam

1 medium onion, finely chopped

2 cups chopped mushrooms, cremini or white button

2 stalks celery, finely chopped

1 medium carrot, finely chopped

2 cloves garlic, minced

4 cups cooked chic peas (garbanzo beans)

1 cup rolled oats

1/2 cup chopped raw walnuts or pumpkin seeds

2 T organic tamari or balsamic vinegar

2 T tomato paste

1 T spicy brown mustard

1 t dried sage

1 1/2 t dried thyme

1 t dried rosemary, crushed

1/4 cup chopped fresh parsley

1 t sea salt

1/2 t black pepper

 

Bake yam at 350 degrees for 1 hour 15 minutes until soft. Set aside to cool. Saute vegetables in 1/4 cup water until tender. Transfer to large mixing bowl. Add remaining ingredients, including baked yam, and mash with a pastry cutter until the mixture becomes sticky and holds together. Press into a 9 x 13 baking pan lined with parchment paper. Bake at 375 degrees for 20 minutes. Loosely cover with aluminum foil and continue to bake an additional 25 minutes. Uncover and brown for 10 minutes. Let set for at least 20 – 30 minutes before serving.

Raw Blueberry Pie

Recipe from Whole Food American Favorites

7 cups frozen blueberries, thawed

15 small pitted dates

1/2 T chia seeds (optional for thickening)

1 Nut Crust, divided

Blend 3 cups blueberries with dates and chia seeds in a high-powered blender until smooth. Pour over whole berries, mix well, and place onto a prepared pie crust.  Top with reserved crust ingredients. Let chill.

Oat Nut Crust

 1/2 cup raw almonds

3/4 cup raw pecans

1/2 cup rolled oats

10 small pitted dates

1 t cinnamon

1/2 t vanilla

Finely grind nuts and dates in a food processor until they start to stick together. Add oats and briefly chop just to incorporate. Press 3/4 of the crust ingredients in the bottom and up the sides of a 9” round pie pan. Fill with pie filling. Top with remaining crust ingredients.

 

Raw Blueberry Pie w/ Nut Crust

Blue berry pieRaw Blueberry Pie

7 cups frozen blueberries, thawed
15 small pitted dates
1/2 tablespoons chia seeds (optional for thickening)
1 nut crust, divided

Blend 3 cups blueberries with dates and chia seeds. Blend until smooth in a high-powered blender such as Vitamix or Blend Tec.

If using a standard blender, blend just the berries, then soak the dates in the berry puree for several hours to soften. Grind chia seeds in a coffee grinder.  Add dates, blueberries, and ground chia seeds to blender jar. Blend until smooth.

Pour over whole berries, mix well, and place onto a prepared pie crust and top with reserved crust ingredients. Let chill.

Nut Crust

1/2 cup raw almonds
3/4 cup raw pecans
1/2 cup rolled oats
10 small pitted dates
1 teaspoon cinnamon
1/2 teaspoon vanilla

Grind all ingredients in a food processor until it becomes sticky. Press 3/4 of crust in a pie pan. Fill with fruit and top with remaining crust.

Blender BBQ Sauce

“Made your Blender BBQ Sauce today. It was great!”  Chase, St. George, Utah

 1/4 cup molasses

1/4 cup maple syrup

8 small pitted dates

1 14 oz. can diced tomatoes

6 oz. can tomato paste

1/4 cup prepared mustard

1 t onion powder

1 T balsamic vinegar

1/2 t garlic powder

1/2 t ground pepper

1/2 t ginger

1/2 t allspice

1/2 t liquid smoke

 

Blend all ingredients in a high-powered blender until smooth. If you don’t have a high-powered blender, soak the dates with the canned tomatoes and their juice for at least 4 hours to soften dates before blending.

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Cookbooks by April

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Whole Food Goodness

“Thank you April for your cookbook. We have been using your recipes for about 10 weeks now and I’ve lost 25 pounds. We’ve not been perfect but darn near. Best of all, I’m feeling healthier and I don’t feel deprived.” Rob - Pocatello, Idaho
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Whole Food American Favorites

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“I’ve been using the recipes in your cookbooks. I love the Spicy pumpkin soup and your mustard potatoes…. yum! I cook up a batch of the potatoes and freeze them to use for meals for my brother. Usually potatoes get mushy in the freezer but these seem to be OK. I tried the Peppermint Patty’s and really liked them too! Thanks!”  K. Page, St. George, Utah
"Your recipes are making it much easier for us to keep on the diet." Yvonne, St. George
“I just love your cookbooks! I’ve been gradually working towards a plant based diet since about 2012 and have used a few really good cookbooks – the happy herbivore books, the China Study Books, Engine 2 etc — which all gave me a great foundation for this approach. Your cookbooks have offered new ways of seeing some of the recipes . I’ve made a few of the deserts, some of the loafs, and breakfasts. Great use of herbs and spices, and I like the fact that the ingredients are very simple to use. ” Thanks again, Sue

Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

Along with the recipes, you will find quotes from some of my favorite nutrition experts and documented research studies that will tell you why it's important to eat a plant based diet. Knowledge is power and it is my hope and prayer that these books will help you gain the strength and determination to make the changes necessary that will bring you excellent health throughout your entire life!

You can purchase a copy of Whole Food Goodness at these locations:

Downtown Yoga
50 E Tabernacle
St. George, Utah 84770
http://downtownyogasg.com/

Sunshine Nutrition
111 W. 535 S, Cedar City, Utah

Harvest Moon Health Foods
1241 North Main, Layton, UT 84041
(801)-719-6028