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Written by Deborah on November 26, 2012 – -
by Joanna Steven
We’re finishing our Complete Raw Vegan Thanksgiving Series by Joanne L. Mumola Williams the same way we finished our Thanksgiving dinner: with desserts! You’ll be sure to give thanks for these delicious treats: Raw Vegan Pear and Apple Crisp with Raisins and Raw Vegan Pecan Tart. Either one (or both!) will have your tummy saying yum this Thanksgiving (or at any other gathering during the Holiday Season).
The juicy pears and crispy apples make a great combination.
If you’ve never tried a raw crisp before, you won’t believe how good it is. And healthy, too. The crisp is sweetened by the fruit itself along with the Medjool dates and seedless raisins. There is no added sugar. Nor is there any butter. The only fat is that from the heart healthy almonds and walnuts. This dessert is low in saturated fat and has zero cholesterol and nearly 6 grams of fiber per serving. The walnuts alone provide almost 1 g of omega 3 per serving.
1/2 cup raw almonds
3/4 cup raw walnuts
3 Medjool dates, unsoaked
1/4 teaspoon cinnamon
1/8 teaspoon salt
3 cups thinly sliced, peeled, and cored pears
3 cups thinly sliced, peeled, and cored apples
2 teaspoons Fruit-Fresh produce protector
1/8 teaspoon nutmeg
4 Medjool dates, pitted and soaked for 1 hour
1/4 cup seedless raisins
To make the crisp, place the almonds in a food processor with an S blade and process until coarse. Add walnuts, dates, cinnamon, and salt and process until the mixture begins to stick together. Remove mixture and set aside. Don’t wash the food processor, you’ll be using it again.
To make the filling, place the pears and apples in a large bowl and toss with the Fruit-Fresh produce protector. Remove one cup of this filling and place in the food processor. Drain the soaked dates but don’t squeeze out the moisture. Add them and the nutmeg to the food processor and process until smooth, scraping down the sides when necessary. Stir the mixture into the bowl of sliced fruit along with the raisins.
Spread 1/3 of the crisp on the bottom of an 8″ x 8″ pan. Place all of the filling on top of it. Sprinkle the remaining crisp over the filling. Serve immediately or refrigerate. It will keep for several days. (Serves 8)
Per serving: 246 calories, 11.6 g fat, 1.0 g saturated fat, 0 g cholesterol, 4.1 g protein, 27.5 g carbohydrates and 5.6 g of fiber.
Traditional pecan pie is made from processed white flour, lots of sugar and corn syrup, butter and eggs. This delicious raw dessert has no processed sugar – it’s sweetened by dates. Three kinds of heart-healthy nuts are used in this tart: English walnuts, cashews, and, of course, pecans. Some ground flaxseeds are added to the crust to optimize the omega 6 to omega 3 balance to 4:1.
But as “non-processed” as it may be, this dessert is still very rich, so save it for special occasions like the upcoming holidays. You also only need to eat a small portion.
These are made using 4-1/2″ tart pans with 3/4-inch sides. You can find some on the King Arthurwebsite. You can use others that are close to that dimension. But whatever you use, a fluted tart pan is very elegant.
Some extra virgin olive oil or coconut oil to grease the tart pans
3/4 cup raw English walnut pieces
4 teaspoons dried, shredded, and unsweetened coconut
1/8 teaspoon sea salt
1/4 teaspoon ground cinnamon
3 large Medjool dates, pitted
4 teaspoons ground flaxseeds
10 large Medjool dates, pitted and soaked for 1 hour
Some reserved date soak water
1/3 cup raw cashews, soaked 6 hours or more
2 teaspoons fresh lime juice
1/2 teaspoon vanilla extract
1 teaspoon unrefined virgin coconut oil, softened
1/8 teaspoon sea salt
20 perfect, raw pecan halves
You’ll need two 4-1/2 inch tart pans with removable bottoms.
Oil the insides of each tart pan with extra virgin olive oil or coconut oil.
To make the crust, place English walnuts, coconut, salt and cinnamon in a food processor with an S blade. Process until crumbly.
Add dates and ground flaxseeds, then process until the mixture begins to stick together.
Divide the mixture among the two tart pans and press firmly into the bottom and up the sides of the pans. You can use your fingers or the back of a teaspoon. (No need to clean the food processor, you’ll be using it again).
To make the filling, drain the dates reserving the soak water. Drain and rinse the cashews.
Place the dates, cashews, lime juice, vanilla extract, coconut oil, and sea salt in the food processor and process until smooth, scraping down the sides often. If it is too dry, add 1 tablespoon of the reserved date water, but only if needed. Save the rest of the date water to sweeten your morning smoothie.
Fill the crust-filled tart pans with the date filling.
Top each tart with 10 pecan halves.
Refrigerate for several hours. Carefully push the tart up and remove from the sides of the pan. You can serve tarts on their removable disk or carefully try to remove it.
Cut each tart into 4 pieces and serve. Or, more easily, set tarts on the table and hand your guests forks!
Per serving: 247.5 calories, 13.3 g fat, 2.3 g saturated fat, 0 mg cholesterol, 1.3 g ALA omega 3 and 5.4 g omega 6 fatty acids, 3.1 g protein, 33.4 g carbohydrates and 6.2 g of dietary fiber.
Are you planning a raw vegan or vegetarian feast for the holidays? Be sure to join the Raw Mom Club to swap tried and true recipes with other raw moms!
After spending decades as a successful engineering executive at IBM and spending another 9 years as the CEO of Ampro Computer Company in Silicon Valley, Dr. Joanne L. Mumola Williams pursued her PhD in holistic nutrition. Nutrition and health has always been her life-long passion and in 1999 it became her full time mission to help people achieve remarkable health by eating a delicious and nutritious plant-centric diet. From Sebastopol, California, she writes the food blog, www.FoodsForLongLife.com where she shares raw and cooked vegan recipes along with articles on nutrition. She is currently working on her first book which will be published next year.
To learn more about Joanna, access our free online community of thousands of raw food enthusiasts doing their best to raise healthy families and help their kids enjoy a diet rich in fresh fruits and vegetables. You can also interact with Joanna at the Raw Mom Facebook Page!