low sugar

desserts delicious treats

sweetened with natural ingredients

Partha Nandi MD FACP

Emmy Award-Winner and International Best Selling Author
low sugar

desserts By now, you know that sugar is bad for you. Eating
too much of it increases your risk of type 2 diabetes,
heart disease, and obesity. The problem is that the
standard American diet is chock-full of the sweet stuff,
so cutting back is a pretty big feat.

Researchers have found a strong link between sugar

and heart disease, but also discovered many American
adults eat more sugar than what is recommended
for a healthy diet. According to studies, you are at an
increased risk of death from heart disease if your daily
added sugar calories make up more than 15 percent
of your daily caloric intake. That’s roughly 300 calories
if you’re on a 2,000 calories-a-day diet. To put that
number into perspective, drinking just ONE 20 oz
sugary drink can easily put you over this limit.

The standard recommendation for generally healthy

individuals is that no more than 10 percent of your
daily calories come from added sugar. We differentiate
“added” sugar because some whole foods—fruit in
particular—naturally contain a good deal of sugar, but
this isn’t a reason to avoid them.

So what can you do if you have a sweet tooth but know

that cutting back on added sugars (that is, sugar that
isn’t naturally occurring in your food) is always a good
idea? It can be hard to know where to begin. My Low
Sugar Dessert Cookbook is full of delicious alternatives
that will satiate those cravings.

Always know that the journey of the #HealthHero is not

one of absolute deprivation but rather one forged with
knowledge and exploration.

Partha Nandi MD
index
COOKIES & BAKED GOODS
Apple & Cinnamon Crisp......................................................................2
Simple Cinnamon Apple Loaf..............................................................2
Gingersnap Cookies..............................................................................3
Pumpkin & Sunflower Seed Cookies..................................................4
Mini Black Forest Cakes.......................................................................5
Almond Cookies.....................................................................................6
Chocolate Mint Bites.............................................................................7
Strawberry Dessert Loaf.......................................................................8

PUDDINGs & GELATINS

Banana Pudding..................................................................................10
Chocolate Avocado Pudding..............................................................11
Chia Banana Pudding.........................................................................12
Chocolate Coconut Pudding...............................................................13
Vanilla Banana Berry Chia Custard...................................................14
Lemon Gelatin.....................................................................................15
Watermelon Gelatin............................................................................16
Pineapple Gelatin................................................................................16

ICE CREAM, SHERBET & SHAKEs

Vanilla Coconut Ice Cream.................................................................18
Pomegranate Sherbet........................................................................19
Tropical Pineapple Sherbet................................................................20
Honeydew Mojito Sherbet..................................................................20
Orange Mango Sherbet......................................................................21
Strawberry Banana Coconut Milkshake..........................................22
Vanilla Milkshake................................................................................22
Peanut Butter & Chocolate Coconut Milkshake.............................22

PIES & MORE

Lemon Cardamon Swirls ...................................................................24
Cantaloupe Soup ................................................................................24
Key Lime Pie........................................................................................25
Hot Chocolate Mix...............................................................................26
Thai Fruit Skewers...............................................................................27
Apple & Dark Chocolate Nachos ......................................................28
Coconut Date Balls..............................................................................29
Apricot & Almond Balls......................................................................30

BASE RECIPES
Homemade Applesauce.....................................................................32
Non-Dairy Whipped Cream................................................................33
Non-Dairy Half & Half Cream.............................................................33

key ingredients: health benefits

Almonds................................ 34 Lime....................................... 39
Apples................................... 35 Eggs....................................... 40
Cinnamon............................. 36 Strawberries......................... 41
Cocoa..................................... 37 Pineapple.............................. 42
Coconut Milk........................ 38 Stevia..................................... 43
 COOKIES &
BAKED GOODS
delicious

cookies & baked goods 1



Simple Cinnamon
Apple Loaf
Serves 6

INGREDIENTS
m on
a
inn
1 cup apples, peeled, grated
1/2 cup apples, chopped

c
into very small cubes Rich in fiber

health enifits of
1/4 cup raisins

Apple &
1/2 cup pecans, roughly Fights off viruses
chopped, divided
5 Tbsp extra virgin olive oil Natural pain reliever

b
Cinnamon Crisp
Serves 8
2 large eggs
1 1/2 tsp cinnamon,
ground
Supports brain
health
1 tsp baking powder
INGREDIENTS 1 cup brown rice flour Aids in lower blood
6 cups apples, thinly sliced, peeled, (Red sugar levels
apples and Granny Smith work well) PREPARATION
1⁄4 tsp brown sugar stevia extract Pre-heat oven to 375 F.
3⁄4 cup sprouted brown rice flour Grease a medium loaf tray with
3⁄4 cup old fashioned oats extra virgin
1 tsp cinnamon, slightly heaping olive oil.
1⁄2 tsp nutmeg In large bowl, mix grated apple, chopped apple,
raisins and 1/4 cup pecans.
4 Tbsp safflower oil
In a medium bowl, beat eggs and extra virgin
2 Tbsp unflavored soy milk
olive oil well.
Combine with apple mixture.
Preparation
In a third bowl, mix brown rice flour 3/4 Tbsp
Pre-heat oven to 350 F. cinnamon and baking powder together. Make
Slice apples. sure ingredients are well combined.
In a large mixing bowl, sprinkle 1/3 the Scrape roughly 3/4 mixture into loaf tray and
stevia, cinnamon, nutmeg and oil onto smooth top.
apples in the bowl. Sprinkle remaining cinnamon onto top and then
In a large mixing bowl, add remaining scrape the remaining flour mixture into loaf tray.
ingredients and mix well with a spoon. Smooth and top with remaining pecans.
Mix with your fingers until texture becomes Bake for 22-25 minutes.
crumbly. Remove from oven and cool before
If too dry, you can add more oil/soymilk. If serving.
too wet, add more brown rice flour.
Transfer apples to a medium casserole
dish.
Sprinkle dry mixture over apples and even
it out.
Bake for 30-35 minutes until crisp becomes
golden brown.
Allow to cool.

2 cookies & baked goods

 heal
t hb
eni
f
Aids digestion
its o

Anti-infammatory
f
ginger

Improves bone
health

Prevents cancer
cell growth

Gingersnap Cookies
Makes 16 cookies

INGREDIENTS PREPARATION
2 egg whites Preheat oven to 350 F.
2 Tbsp salted butter, In a medium mixing bowl, whisk egg whites and softened butter.
softened Add almond flour, vanilla extract, sweetener, ginger, cinnamon, cloves
Dairy-free substitute:
nutmeg and yacon syrup to bowl and mix very well.
vegan butter
Set aside.
1 1/2 cups almond flour
Line a baking sheet with parchment paper.
1/2 tsp vanilla extract
Freeze dough for 12-15 minutes to firm it up. Do not let it freeze.
4 full droppers liquid
stevia Take dough out of freezer, place on cookie sheet.
1/2 tsp salt Place another sheet of parchment paper gently on top of dough.
2 Tbsp ginger, ground Use a rolling pin to flatten out the dough a bit. The dough should be about
3 tsp cinnamon 1/4 inch in thickness.
1/2 tsp cloves, ground Remove top layer of parchment paper.
1 tsp nutmeg, ground Use a cutter to cut out cookie and remove any excess dough from cut outs.
2 tsp yacon syrup Excess dough can be used for more cookies.
Bake for 17-20 minutes.
For soft cookies remove immediately.
For harder cookies, leave cookies in oven (turned off)
for 10-12 more minutes.0

cookies & baked goods 3

Pumpkin &
Sunflower
Seed
Cookies
Makes 16 cookies

INGREDIENTS
2 cups old-fashioned oats
1 cup pure pumpkin puree
1/3 tsp liquid stevia
2 tsp pumpkin pie spice
1/2 cup sunflower seeds, shelled
1/4 cup plus 1 Tbsp peanut
butter
Pinch salt

PREPARATION
Pre-heat oven to 350 F.
Line a baking sheet with
parchment paper.
Combine all ingredients in a
medium mixing bowl and
mix well.
Take roughly 1/4 cup mixture
and form into cookie.
Place on parchment paper.
Bake for 12-13 minutes.
Allow to cool in oven for 10-15
minutes.
Remove from oven and serve.

4 cookies & baked goods

 Mini Vegan Black Forest Cakes Serves 8

INGREDIENTS
Dry Ingredients:
1 cup plain flour (or gluten-free option of
your choice)
1 tsp baking powder
2-3 Tbsp cocoa powder
2 Tbsp soft brown sugar
Wet Ingredients:
1/2 cup oat milk
1 tsp apple cider vinegar
1/2 cup coconut oil
1/4 cup vegan butter
Cream and cherry filling:
3 cups coconut cream, chilled
1-2 Tbsp powdered stevia
1 cup frozen cherries, defrosted
1/3 cup cherry liqueur
Vegan Chocolate shavings, to decorate

Preparations
Preheat oven to 350 F.
Soak cherries in liqueur while cakes are baking and drain just before using.
Grease two small 6 inch cake tins.
Using your hand, crumble soft brown sugar into a large mixing bowl.
Sift all other dry ingredients into same bowl.
Using a small saucepan over medium heat, add butter and coconut oil and melt. Stir occasionally.
Combine milk and apple cider vinegar in a small cup.
Set aside to curdle.
Fold in wet ingredients with dry ingredients. Stir until just combined.
Divide batter into cups and smooth out tops.
Bake for 25-30 minutes. Test by using a skewer. If you can pass a skewer into a cake and it comes out
clean, they are ready.
Cool on a wire rack.
In a mixing bowl, whisk coconut cream and stevia into stiff peaks and set aside in fridge.
When cakes are totally cooled, slice them in half through middle.
Slather coconut whipped cream onto first slice, then top with soaked cherries.
Place second slice on top of the first and again coat with coconut whipped cream.
Top with third slice.
Repeat until you are left with final, topmost slice.
Place on top of third and cover with more coconut whipped cream.
Using a spatula, cover sides of cake.
Decorate with chocolate shavings (top with cherries optional).

5 cookies & baked goods

Almond Cookies m onds
Makes 16 cookies al

of
INGREDIENTS PREPARATION Rich in fiber &

health benifits
2 cups almond flour Preheat oven to 300 F.
vitamins
1 tsp stevia powder Soften butter in a mixer.
Prevents
1/2 cup vegan butter, Add remaining ingredients and mix well.
unsalted cardiovascular
Form dough in walnut sized balls and place on disease
1/2 tsp salt ungreased cookie sheet.
1 tsp vanilla extract Bake for 5-6 minutes and remove from oven. Supports lower
1 tsp almond extract Press down on balls to flatten them out in a round cholesterol
1 large egg shape.
Return to oven and bake for 16-18 more minutes. May reduce risk of
Allow to cool on sheet before removing. colon cancer
You can melt more butter and brush
cookies if you desire.

cookies & baked goods 6

Chocolate question
How does sugar affect
Mint Bites
Serves 15
the body?
Sugar affects your brain by lighting up the
INGREDIENTS brain’s reward center. Over time sugar may
make it tougher to learn and remember things.
1 cup walnuts
Too much sugar can make the repair of collagen
1 cup dates, pitted slow down. Sugar reduces the elasticity of skin
1 Tbsp full-fat coconut milk and may cause premature wrinkles. Your liver
1 1/2 tsp peppermint extract can metabolize sugar and use it for energy, but
1/3 cup cacao powder only to an extent. The extra gets converted to fat
in the liver which raises the risk of obesity, type
1/2 cup coconut, finely 2 diabetes and other medical issues.
shredded
Sea Salt
Optional: 1 Tbsp organic no
sugar added cherry preserves

PREPARATION
In a food processor, pulse
walnuts until well chopped.
Add dates and pulse.
Combine well.
Add cacao, finely shredded
coconut, peppermint extract
and coconut milk.
Stir until combined.
Add cherry preserves
(optional).
Pulse until well combined.
You may need to add a bit
more milk if dough is too hard.
Pour mixture into a non-stick
cake pan and refrigerate.
Cut into squares and add
one or two bits of sea salt
to the top.

7 cookies & baked goods

Strawberry
Dessert Loaf
Serves 6-8

INGREDIENTS
1 cup brown rice flour
1/2 cup quick cooking gluten-free
rolled oats
1 1/2 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1/2 cup extra virgin coconut oil
1 large egg
1 1/3 cup Homemade Applesauce
(recipe provided in Base Recipe
section)
1 tsp pure vanilla extract
3/4 cup fresh strawberries cut into
halves
1 tsp stevia powder extract

PREPARATION
Preheat oven to 350 F.
Blend coconut oil, egg and stevia
in a large mixing bowl.
Add flour, oats cinnamon, baking
soda and salt.
Pour in applesauce and mix well
together.
Gently add strawberries and
combine.
Grease loaf pan with coconut oil.
Pour batter in pan.
Use a spoon to make sure batter
is even.
Bake for 45-50 minutes.
Check with toothpick. If toothpick
is clean when inserted into loaf,
bread is done.
Allow to cool for 30 minutes
before removing from pan.

cookies & baked goods 8

 puddingS
& gelatinS
delectable

9 puddings & gelatins

Banana Pudding
Serves 8

INGREDIENTS
24 oz. silken tofu
4 ripe bananas
2/3 cup soy milk
2/3 tsp liquid stevia extract
1 tsp vanilla extract

PREPARATION
Place tofu, bananas, soy milk, stevia
and vanilla extract into a blender.
Cover and puree until smooth.
Pour into individual dishes and
refrigerate for 1-2 hours.

puddings & gelatins 10

Chocolate
Avocado
Pudding
Serves 4

INGREDIENTS
3 medium avocados, skinned
and cubed
1/3 cup cocoa powder
3 Tbsp full-fat coconut milk
1 tsp vanilla extract
1/3 tsp liquid stevia extract
Pinch of salt

PREPARATION
Place avocado in food
processor and mix well.
Continue to mix until a very
smooth consistency.
In medium bowl combine
remaining ingredients.
Add 1 Tbsp mixture to
avocado puree in food
processor and combine.
Continue to add 1 Tbsp of
mixture and combine until
reaching desired flavor.
Chill for 15-20 minutes.
You may keep in the fridge for
one day. question
Can sugar cause bloat?
Studies have found that too much sugar
can cause bloating and gas. If your
digestive system is overloaded with simple
sugar or glucose you can suffer from
bloating. If the sugars are poorly absorbed
in the small intestine and end up in the
large intestine, they may act as “food”
for gas producing bacteria. The resulting
gases are the cause of bloating and
excessive gas in the bowel.

11 puddings & gelatins

Chia Banana Pudding
Serves 10

INGREDIENTS PREPARATION
2 cups vanilla flax milk In a blender, add milk, bananas, chia seeds, honey, vanilla
3 large bananas, peeled, 2 extract and sea salt.
chunked, 1 sliced for topping Blend until smooth.
10 Tbsp chia seeds Transfer mixture into cups.
5 Tbsp raw honey Place in fridge for 2-3 hours to thicken.
1 3/4 tsp vanilla extract Serve chilled and top with sliced bananas.
1/4 tsp sea salt

puddings & gelatins 12

Chocolate
Coconut
Pudding
Serves 8

INGREDIENTS
1 cup unsweetened light coconut
milk
1/4 cup unsweetened cocoa powder
2 Tbsp arrowroot
1/4 tsp salt
1 1/4cups unsweetened almond milk
1/4 cup brown sugar, packed
2 Tbsp granulated sugar
5 oz. semisweet chocolate, chopped
1/2 tsp coconut extract
3 Tbsp unsweetened coconut,
shredded, toasted

PREPARATION
In a medium mixing bowl, add
coconut milk, cocoa powder,
arrowroot and salt.
Whisk well and set aside.
In a medium saucepan over medium
heat, add almond milk, brown sugar
and granulated sugar.
Cook and stir until the mixture looks
like it will boil.
Add coconut milk mixture.
Cook and stir until saucepan
mixture begins to boil.
Reduce heat to low and cook for 2-3
minutes. Continue to stir.
Add chocolate and allow to stand for
30-40 seconds.
Add coconut extract and stir well.
Mixture should be smooth.
Spoon mixture into 8 dessert
dishes.
Sprinkle with toasted coconut.
Serve chilled.

13 puddings & gelatins

Vanilla
Banana Berry
Chia Custard
Serves 8

INGREDIENTS
2 cups non-dairy half and half cream
(recipe provided in the Base Recipe
section)
4 large egg yolks
1 tsp stevia powder extract
4 tsp vanilla extract
1 cup fresh raspberries
1 cup fresh strawberries
2 bananas, peeled, sliced
1 cup chia seeds

PREPARATION
Mix cream, egg yolks and stevia in a
medium heavy saucepan.
Over low heat, cook and stir mixture
until it is just thick enough to
coat a metal spoon. You want the
temperature of mixture to reach at
least 165 F.
Do not allow the mixture to boil.
Split mixture evenly between three
bowls.
Add vanilla extract to 1st bowl with
mixture and stir.
Stir chia seeds into 2nd bowl with
mixture.
In a blender, add the 3rd bowl of
pudding mixture and strawberries
and combine.
Place all three bowls in refrigerator
for 1 hour.
Using a rocks glass, fill bottom 1/3
of glass with strawberry pudding and
add in some sliced bananas.
The next layer is your vanilla pudding
with a few sliced bananas added.
Top with vanilla and chia seed
pudding.
Top with fresh raspberries.

puddings & gelatins 14

 make your own

gelAtin lemon gelatin

benifits o
health
Serves 4
fm
akin INGREDIENT
4 Tbsp granulated gelatin
Supports and 1/2 tsp stevia extract
gy

promotes healthy skin 1 3/4 cups boiling water

our

3 cups cold water, divided

Aids in digestion
own

1 1/6 cups lemon juice

1/2 tsp grated lemon rind (optional)
Supports bones and joint mobility
g el

PREPARATION
An easily assimilable source of collagen
atin

In a large bowl, soften gelatin by

soaking in 1 1/2 cups cold water for
Helps heal the gut lining
2-3 minutes.
Add boiling water, stir until gelatin
Helps fight inflammation, due to the dissolves.
amino acid glycine
Add all other ingredients along with
the cold water.
Great source of easily digested protein
Stir until well combined.
Pour into pans.
Refrigerate until set.

15 puddings & gelatins

pineapple watermelon
gelatin
Serves 4
gelatin
Serves 4

INGREDIENTS INGREDIENTS
4 Tbsp granulated gelatin 4 Tbsp granulated gelatin
1/2 tsp stevia extract 1/2 tsp stevia extract
1 3/4 cups boiling water 1 3/4 cups boiling water
3 cups cold water, divided 3 cups cold water, divided
1 1/6 cups pineapple juice 1 1/4 cups watermelon juice
1/2 cup fresh pineapple, very small pieces 1/2 cup watermelon cut into small pieces
(optional)
PREPARATION
PREPARATION In a large bowl, soften gelatin by soaking in
1 1/2 cups cold water for 2-3 minutes.
In a large bowl, soften gelatin by
soaking in 1 1/2 cups cold water for Add boiling water, stir until gelatin dissolves.
2-3 minutes. Add all other ingredients along with the cold
Add boiling water, stir until gelatin water.
dissolves. Stir until well combined.
Add all other ingredients along with the Pour into pans.
cold water. Refrigerate until set.
Stir until well combined.
Pour into pans.
Refrigerate until set.

puddings & gelatins 16

 ice cream,
sherbet & shakes
delightful

17 ice cream, sherbet & shakes

 mi lk
u t
Vanilla Coconut con

co
Ice Cream

health enifits of
Improves digestion

Serves 8 Relieves constipation

b
INGREDIENTS Improves heart health
4 cans full-fat, unsweetened coconut milk
2 vanilla beans Lowers blood pressure
1-2 drops vanilla stevia liquid extract (optional for sweetness) and cholesterol

PREPARATION Builds muscle and

supports fat loss
Shake coconut milk well before opening cans.
On a rimmed baking sheet, place a sheet of parchment paper. Prevents fatigue
Pour coconut milk onto the parchment paper.
Place in freezer and leave for 4-5 hours. Should be hard.
Remove from freezer and remove frozen coconut milk off the
parchment paper.
Break into chunks and add to food processor.
Process until smooth.
Make sure you scoop down sides as
necessary.
Slice open vanilla bean pods and
scoop out seeds.
Add to food processor.
Process until seeds are well
incorporated and ice cream
is a creamy texture.

ice cream, sherbet & shakes 18

Pomegranate Sherbet
Serves 8

INGREDIENTS
2 cups pure pomegranate juice
1 cup water
4 bags red rooibos herb tea
24 drops liquid stevia extract

PREPARATION
Combine juice and water in a medium saucepan
and bring to boil.
Remove from heat.
Add tea bags, cover and steep for 5-7 minutes.
Remove tea bags and add stevia.
Stir well.
Pour juice mixture into a 2 quart baking dish.
Cover and freeze for 6-8 hours. Stir occasionally
so mixture freezes evenly.
When frozen, break mixture into chunks and
transfer to food processor.
Process until just smooth. Do not allow to melt.
Return to dish and cover.
Freeze for 3-4 more hours.
When serving, allow to
stand for 10 minutes.

19 ice cream, sherbet & shakes

Honeydew Mojito Tropical
Sherbet Pineapple
Serves 8

INGREDIENTS
Sherbet Serves 8
1/4 cup cold water
1 tsp lime peel, finely shredded INGREDIENTS
3 Tbsp lime juice, freshly squeezed
2 cups peaches, frozen
1 packet unflavored, unsweetened gelatin
2 cups pineapple chunks, frozen
1/2 cup mint leaves, fresh
1 cup stevia sweetened lemonade
4 cups honeydew, seeded, peeled and cubed
1/4 cup cultured coconut yogurt PREPARATION
3/4 tsp powdered stevia extract
Place all ingredients in a
food processor and process
PREPARATION until smooth.
Combine water and lime juice in a small Place sherbert in a freezer
saucepan. container, stir and cover.
Add gelatin and let stand for 5-7 minutes to Freeze for 2-3 hours.
soften. Allow to stand for 10 minutes
Combine sweetener, mint leaves and lime peel before serving.
in a food processor. Cover and process until mint
leaves are finely chopped.
Add cubed honeydew and yogurt.
Cover and process until smooth texture.
Cook gelatin mixture over medium low heat until
gelatin dissolves.
Stir occasionally.
Add gelatin mixture to honeydew mixture.
Cover and process for 90 seconds.
Transfer mixture into a cold pan and place in
freezer for 30 minutes.
Check sherbert. Once edges start to freeze, take
out mixture and beat with a hand mixer.
Beating mixture helps to make it smooth and
creamy.
Return pan to freezer.
Every 25-30 minutes, take it out and beat sherbet
again.
Repeat until firmly frozen. Usually 4 mixing
sessions. Could be more or less depending on
your taste.
Once frozen, mixture should be creamy and
smooth.
If sherbert gets too hard, place in refrigerator until
it softens. Beat it again if necessary.

ice cream, sherbet & shakes 20

 Orange Mango
Sherbet
Serves 8

INGREDIENTS
2 navel oranges, juiced
4 ripe mangoes, peeled and chopped
2 limes, juiced
1 cup unsweetened almond milk
5 drops orange liquid stevia (plain is good as well)

PREPARATIONS
Process all ingredients in a food processor until
smooth.
Pour mixture into a shallow container, stir and
cover.
Freeze for 6-8 hours.
Allow to stand for 10 minutes before serving.

21 ice cream, sherbet & shakes

Peanut Strawberry Vanilla
Butter & Banana Milkshake
Chocolate Coconut Serves 4

INGREDIENTS

Coconut Milkshake 4 cups unsweetened

almond milk, divided

Milkshake Serves 4 1 3/4 tsp vanilla extract

1 tsp stevia extract
INGREDIENTS
Serves 4 PREPARATION
4 cups frozen strawberries
2 cups frozen bananas Combine 2 cups almond
INGREDIENTS milk, vanilla extract, and
1 cup coconut water
2 cups unsweetened coconut sweetener.
milk, frozen 2 tsp fresh lime juice
2 tsp vanilla extract
Pour mixture into a plastic
1 cup unsweetened coconut dish and place in freezer.
milk, room temperature
Allow to completely firm
2 Tbsp unsweetened cocoa PREPARATION and freeze.
powder
Add all ingredients to In a blender, add
2 Tbsp organic peanut only a blender. frozen almond milk and
peanut butter (no added salt
or sugar) Blend until all ingredients remaining almond milk.
are combined. Blend until evenly
8-10 drops stevia drops
* The riper the bananas, combined and creamy.
Sea salt to taste the sweeter the milkshake Add more almond milk,
will be. depending on how thick
PREPARATION you like your shake.
Place all ingredients except
for room temperature coconut
milk in blender.
Blend until well combined
and frothy.
Freeze in a flat plastic dish.
In blender, add frozen
coconut mixture and
remaining coconut milk.
Blend until evenly combined
and creamy.
Add more coconut milk,
depending on how thick you
like your shake.
Serve immediately.

ice cream, sherbet & shakes 22

 pies
& more
tasty

23 pies & more

Lemon Cardamom Cantaloupe
Meringue Treats
Makes 24-30
Soup
Serves 6

INGREDIENTS INGREDIENTS
3 egg whites 1 cantaloupe, peeled, seeded, cubed
1/4 cup sugar 2 cups orange juice, freshly squeezed
1 Tbsp arrowroot 1 Tbsp lime juice, freshly squeezed
1/4 tsp ground cardamom 1/3 tsp ground cinnamon
1/2 tsp vanilla 6 mint sprigs (optional)
1 tsp lemon peel, finely shredded
1/4 tsp cream of tartar PREPARATION
Peel, seed and cube cantaloupe.
PREPARATION In a food processor, add cantaloupe
Allow egg whites to stand at room and ¾ cup orange juice and process
temperature. About 30-35 minutes. until smooth.
Line a large cookie sheet with parchment In a large bowl, add cantaloupe
paper and set aside. You may need two mixture and remaining orange juice.
sheets. Stir.
Preheat oven to 300 F. Add lime juice and ground cinnamon.
In a medium mixing bowl, add sugar, Stir well.
arrowroot and cardamom. Cover and place in fridge for 60-90
Stir well and set aside. minutes.
In a medium mixing bowl, add egg whites, Garnish with mint. (optional)
cream of tartar and vanilla. Serve chilled.
Using an electric mixer on high, beat until
soft peaks form.
Slowly add sugar mixture 1 Tbsp at a time.
Hard peaks should form.
Add in lemon peel and fold in.
Using a piping bag with an extra large star
tip, spoon in egg white mixture.
question
Pipe mixture into 24- 30 swirls onto How does sugar affect
your mood?
parchment lined cookie sheet.
Leave room between swirls. About 1 inch.
Bake for 20-22 minutes. Sugar can cause anxiety and irritability.
Reactive hypoglycemia can be bad for
those suffering from bipolar disorder. This
“sugar crash” happens especially after
eating high sugar foods. This causes your
body to release an excessive amount of
insulin to process all the sugar. The rapid
reduction of blood sugar level happens,
causing your body to release adrenaline
to compensate. This is the “fight or flight”
chemical that causes the anxiety and
irritability.

pies & more 24

Key Lime Pie
Serves 10

INGREDIENTS
8 oz. vegan cream cheese, softened
You may also substitute any non-dairy
cream cheese style product
1 Tbsp lime juice, fresh
1 tsp lime peel, grated
1/2 cup water, boiled
1 packet stevia sweetened lime gelatin
2 cups Non-Dairy Whipped Topping
(recipe provided in the Base Recipe
section)
1/4 cup vegan butter, melted
1 cup gluten free graham cracker
crumbs
1/8 tsp avocado oil

PREPARATION
Graham Cracker Crust:
Preheat oven to 350 F.
In a medium mixing bowl, combine
butter and graham cracker crumbs.
Press crumbs on bottom and sides of
a lightly oiled pie dish.
Cook for 7-8 minutes in oven.
Set aside to cool.
Filling:
In a small bowl, dissolve gelatin in
boiling water and stir.
In a large mixing bowl, beat cream
cheese until very smooth.
Slowly add dissolved gelatin.
Combine well.
Stir in lime juice and lime peel.
Add in whipped topping and blend
well.
Pour into pie plate.
Cover and chill for at least 4 hours.
Top with Dr. Nandi’s Whipped Topping.

pies & more 25

 a coa
of C
Hot Chocolate Mix its

fi
INGREDIENTS

ben
For the mix:
Rich in minerals

health
1 cup pure, organic cocoa powder (mix of dark and standard is a great choice)
Lowers cholesterol
1 1/4 cups granulated stevia
1/3 cup powdered coconut milk
Combats depression
1 tsp sea salt
For a single cup:
Filled with antioxidants
2 Tbsp hot chocolate mix
2 Tbsp water, boiling
Improves brain health
3/4 cup full-fat coconut milk, well heated

PREPARATION Supports skin health

Hot cocoa mix:
In a medium mixing bowl, combine all the mix ingredients.
Stir until totally combined.
Store in an airtight container.

Cup of cocoa
In a large mug, add 2 Tbsp dry mix.
Add 2 Tbsp of boiling water to mug.
Mix until completely dissolved.
Add heated coconut milk and mix well.
Top with homemade whipped topping from
page 28 as an option.

26 pies & more

Thai Fruit
Skewers
Serves 8

INGREDIENTS
1/2 cup unsweetened coconut milk
1 Tbsp finely shredded lime peel
1/6 tsp cayenne pepper
2 kiwis, peeled, quartered
8 fresh pineapple pieces, 1 1/4 inch
cubed, peeled
8 fresh banana pieces, 1 1/4 inch cubed,
peeled
8 fresh red grapes
8 cape gooseberries
1/4 cup fresh mint, snipped into small
ribbons
1/3 cup shredded coconut

PREPARATION
Combine coconut milk, cayenne pepper
and lime peel in a medium mixing bowl.
Stir well.
Add all fruit.
Coat fruit and cover.
Chill in refrigerator for 2-4 hours and stir
occasionally.
Drain fruit and throw away liquid.
Thread fruit pieces on 6 inch skewers.
Start with a red grape, followed by kiwi,
gooseberry, banana and finish with
pineapple.
Sprinkle skewers with coconut and mint.

pies & more 27

Apple and Dark Chocolate Nachos
Serves 6

INGREDIENTS
6 apples, Fuji or Honeycrisp Granny Smith, cored, each apple cut into 20-30 slices
1 1/2 cups smooth organic peanut butter, melted
1 1/2-2 cups granola with almonds (depends on how much granola you desire)
1 cup semi-sweet chocolate chips, melted
1 cup dark chocolate chips

PREPARATION When there are just a few chips left, remove bowl
from heat because they will melt from residual
Arrange layer of apple slices on a plate. heat.
In a saucepan over low heat, add your peanut Set aside.
butter. (CAUTION if not warmed on LOW heat the
peanut butter will get hard) Drizzle peanut butter and chocolate over apple
slices.
Whisk continuously as it melts. Blend together as
oil separates from the solids. About 4-5 minutes. Add some dark chocolate chips and granola for
texture.
Set aside for a moment.
Add another layer of sliced apples.
In a saucepan, bring roughly an inch of water to a
simmer. Drizzle again with peanut butter, granola and
chocolate. Add more dark chocolate chips.
Set a heatproof bowl in mouth of the pot. Water
cannot touch bottom of bowl. Continue until all ingredients are used up.
Add chocolate and stir occasionally as it softens. Save some granola to sprinkle on top of apple
nachos.

pies & more 28

question
Can sugar go bad?
Sugar is a food that has pretty much an
infinite shelf life as far as an expiry date
goes. If sugar is stored properly, it should
not make you sick to eat it because of
its age. It will never spoil nor will it smell
strange. This is true of all types of sugar.
Improperly stored sugar can go “off” by
getting wet or infected by bugs.

Coconut Date
Balls
Makes 16-20 individual balls

Ingredients
1/2 cup cashews
14 Medjool dates, pitted
3/4 cup coconut, shredded and divided
1 1/4 Tbsp coconut oil
1 1/4 Tbsp water

Preparation
Using a food processor, add cashews and
pulsate for 10-15 seconds.
Add dates, 1/2 cup coconut flakes,
coconut oil and water.
Process for minimum 60 seconds.
The mixture should be fairly smooth with no
big nuts or dates.
Use about a Tbsp size of mixture
and form a ball.
In a small bowl, roll balls in remaining
shredded coconut to cover.
On a parchment lined baking sheet, place the
balls and place in the fridge for 60 minutes.
Serve cool or thawed.

29 pies & more

Apricot & PREPARATION
Chop 1/4 cup almonds into small pieces.

Almond Balls
In a small bowl, add 1/4 cup rolled oats, 1/4 cup
coconut and chopped almonds set aside.
Pulse 3/4 cup almonds in food processor into fine
Makes approximately crumbs. Set aside in a small bowl.
30 individual balls Cut apricots in half and add to food processor along
with raisins.
INGREDIENTS
Pulse dried apricots and raisins until they form a
1 cup flaked almonds sticky paste.
3/4 cup dried apricots Using a medium mixing bowl, combine apricot/raisin
3 tsp lemon juice paste, lemon juice, vanilla extract, cinnamon, honey,
1 1/4 tsp vanilla extract almond extract and almond butter.
1 1/2 tsp cinnamon, ground Add 1 1/4 cups rolled oats and 1/4 cup coconut to
3/4 cup almond butter the medium mixing bowl and stir until thoroughly
mixed.
1 1/2 cups gluten free rolled oats
Roll mixture into balls.
1/4 cup raisins
Roll balls in chopped almonds, coconut shaving and
1/2 cup unsweetened shredded
rolled oats mixture.
coconut, divided
1-2 Tbsp raw honey (depends on taste) Store in an airtight container in refrigerator.
* You can freeze balls. Remove from freezer for at
least 45 minutes before eating.

pies & more 30

 base
recipes
basics

31 base recipes
 es
Homemade Applesauce of a p pl
ts
Serves 20 if i

ben
Heart healthy
INGREDIENTS

health
6 lbs Fuji, Granny Smith or Golden Delicious apples Boosts immune system
1 1/4 cups water
1 1/4 tsp cinnamon Excellent source of fiber
1/3 tsp salt and antioxidants
1/2 cup stevia
Reduces bad cholesterol
PREPARATION
Peel, core and quarter apples. Lowers risk of Type 2
Combine apples, water, cinnamon and stevia in a large saucepan. Diabetes
Bring mixture to a boil over high heat and cover.
Reduce heat to low and simmer for 30-35 minutes. Apples should be tender.
Remove pot from heat.
*Mash cooked apples with potato masher in pot for a chunky sauce.
*Puree cooked apples in a blender for a smoother applesauce.

base recipes 32
 Non-Dairy
Whipped Cream
INGREDIENTS
1 cup full-fat coconut milk
3/4 tsp vanilla extract
1/2 tsp powdered stevia extract

PREPARATION
Set cup of coconut milk and a mixing bowl in the
refrigerator overnight to chill. Be careful to not
hit coconut milk to ensure separation.
Place beaters in freezer for 5-10 minutes before
using.
Skim hardened coconut cream from the top and
leave the liquid behind.
Place hardened cream in your chilled mixing
bowl.
Beat with mixer for 30-35 seconds until creamy.
Add stevia extract and vanilla extract and mix
until creamy and smooth. About 1 minute.
Taste and adjust sweetness as needed.

Non-Dairy Half
and Half Cream
INGREDIENTS
2 cans full-fat coconut milk
1 cup unsweetened rice milk

PREPARATION
Allow coconut milk to settle for 45 minutes.
If the temperature of the room is warm, place
coconut milk in fridge.
Coconut cream will rise to top.
Skim off and save.
Blend 1 part coconut cream with one part rice
milk to create desired amount of half and half.

33 base recipes
 key ingredients
health benefits

Almonds
Rich in fiber, vitamins, antioxidants,
and healthy unsaturated fatty acids
Prevents cardiovascular disease

Supports lower cholesterol

May reduce risk of colon cancer

1 oz. of almonds contains ⅛ of our

daily protein needs

Recipes
Gingersnap Cookies................................ 3
Almond Cookies....................................... 6
Chocolate Avocado Pudding................11
Orange Mango Sherbet........................ 21
Vanilla Milkshake..................................22
Apricot & Almond Bites........................30
key ingredients: health benefits 34
 Apples
Boosts immune system
Excellent source of fiber and
antioxidants
Reduces bad cholesterol
Lowers risk of Type 2 Diabetes
Heart healthy

Recipes
Apple & Cinnamon Crisp..................... 2
Simple Cinnamon Apple Loaf............ 2
Strawberry Dessert Loaf..................... 8
Apples & Dark Chocolate Nachos ..28
Homemade Applesauce...................32

35 key ingredients: health benefits

Cinnamon
Aids in lower blood sugar levels
Supports brain health
Natural pain reliever
Fights off viruses
Rich in fiber

Recipes
Apple & Cinnamon Crisp........................ 2
Simple Cinnamon Apple Loaf................ 2
Gingersnap Cookies................................ 3
Strawberry Dessert Loaf......................... 8
Cantaloupe Soup................................... 24
Homemade Applesauce.......................32

key ingredients: health benefits 36

 Cocoa
Rich in minerals
Combats depression
Filled with antioxidants
Lowers cholesterol
Improves brain health
Supports skin health
Improves cardiovascular health

Recipes
Black Forest Cakes.................................. 5
Chocolate Mint Bites............................... 7
Chocolate Avocado Pudding................11
Chocolate Coconut Pudding.................13
Peanut Butter & Chocolate Coconut
Milkshake...............................................22
Hot Chocolate.........................................26

37 key ingredients: health benefits

coconut Milk
Improves heart health
Lowers blood pressure and
cholesterol
Builds muscle and supports fat loss
Prevents fatigue
Improves digestion
Relieves constipation

Recipes
Chocolate Mint Bites............................... 7
Chocolate Avocado Pudding................11
Chocolate Coconut Pudding.................13
Vanilla Coconut Ice Cream...................18
Peanut Butter & Chocolate Coconut
Milkshake...............................................22
Hot Chocolate Mix.................................26
Non-dairy Whipped Cream...................33
Non-dairy Half & Half Cream...............33

key ingredients: health benefits 38

 Lime
Promotes weight loss
Good source of vitamin C
Supports healthy skin
Aids digestion
Heart healthy

Recipes
Honeydew Mojito Sherbet....................20
Orange Mango Sherbet........................ 21
Strawberry Banana Coconut
Milkshake...............................................22
Cantaloupe Soup................................... 24
Key Lime Pie..........................................25
Thai Fruit Skewers................................. 27

39 key ingredients: health benefits

eggs
Full of vitamins and minerals
Great source of protein and omega-3
Boosts brain function
Promotes hair and nail growth
Supports eye health
Aids in weight loss

Recipes
Simple Cinnamon Apple Loaf................ 2
Gingersnap Cookies................................ 3
Almond Cookies....................................... 6
Strawberry Dessert Loaf......................... 8
Vanilla Banana Berry Chia Custard.....14
Lemon Cardamom Meringue.............. 24

key ingredients: health benefits 40

 Strawberries
Full of antioxidants
Aids in fight against cancer
Supports eye health
Great for oral hygiene
Keeps bowels moving
Helps fight wrinkles

Recipes
Strawberry Dessert Loaf......................... 8
Vanilla Banana Berry Chia Custard.....14
Strawberry Banana Coconut
Milkshake...............................................22

41 key ingredients: health benefits

pineapple
Anti-inflammatory
Bone and eye health
Strengthens immune system
Boosts immunity
Aids digestion
High in fiber

Recipes
Pineapple Gelatin..................................16
Tropical Pineapple Sherbet..................20
Thai Fruit Skewers................................. 27

key ingredients: health benefits 42

 Stevia
Regulates blood pressure
Helps regulate blood sugar levels
Supports weight loss
Helps in fight against cancer
Improves cholesterol

Recipes
Apple & Cinnamon Crisp........................ 2
Gingersnap Cookies................................ 3
Pumpkin & Sunflower Seed Cookies.... 4
Black Forest Cakes.................................. 5
Almond Cookies....................................... 6
Strawberry Dessert Loaf......................... 8
Banana Pudding....................................10
Chocolate Avocado Pudding................11
Vanilla Banana Berry Chia Custard.....14
Lemon Gelatin.......................................15
Pineapple Gelatin..................................16
Watermelon Gelatin..............................16
Vanilla Coconut Ice Cream...................18
Pomegranate Sherbet..........................19
Honeydew Mojito Sherbet....................20
Orange Mango Sherbet........................20
Peanut Butter & Chocolate Coconut
Milkshake............................................22
Homemade Applesauce.......................32
Non-Dairy Whipped Cream..................33

43 key ingredients: health benefits

“To maintain healthy habits is to forge
a lifelong friendship with your body”
Partha Nandi MD FACP

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@askdrnandi

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