This cheesecake not only takes a vegan twist but lands itself in a cup.

It would be too good to be true if one of our most beloved desserts loved us back, but cheesecake fails to follow through. It’s a dessert that tastes phenomenal but is enjoyed rarely because of its heaviness and calorie concentration. Luckily, there are ways to make cheesecake lighter and healthier. This raw strawberry cheesecake recipe keeps the traditional cheesecake textures in check, but raises the bar on nutritional benefit.

The Cheesecake Factory’s Fresh Strawberry Cheesecake has 733 calories, 29 grams of saturated fat, 425 milligrams of sodium and 66 grams of carbohydrates in each slice. If these stats weren’t cringe-worthy enough, add a few other flavors, and the calorie count goes through the roof. A slice of the chain’s Adam’s Peanut Butter Cup Fudge Ripple Cheesecake bears a whopping 1,326 calories, 20 grams of saturated fat, 700 milligrams of sodium, and 136 grams of carbohydrates – this dessert alone practically satisfies an entire day’s worth of caloric intake!

When you make your own homemade cheesecake using the traditional ingredients of cream cheese, eggs, and sugar, the nutritional information ranges, but can be relatively more redeeming if the portion size is kept in check. Still, the use of heavy, hard-to-digest cream cheese, fatty eggs, and empty-calorie sugar are in the ingredient list and aren’t doing your body or your health many favors.

This recipe is a raw version of cheesecake, no cooking needed! There is no sugar, no dairy, and no eggs. The recipe retains its richness with the use of nuts as the base, but because the cheesecake is served in “mini” cups, you can keep your portion control in check while still getting the definitive, dense dessert that cheesecake is all about.

Mini Strawberry Cheesecakes

Ingredients:

For the Crust:

• 1.5 cups walnuts
• 1 ½ cups raisins
• Dash of sea salt

For the Filling:

• 2 cups cashews, soaked overnight, drained and rinsed
• Juice of half a lemon
• 1.5 teaspoons vanilla extract
• 1/4 cup honey (or maple syrup or agave nectar)
• Dash of sea salt

Directions:

For the filling, soak cashew overnight in room temperature water. This is an important step. Soaking helps to remove the enzyme inhibitors that the cashews carry to prevent them from sprouting in nature. Birds are too small to deal with the effects of live enzymes in their tiny bellies, so the inhibitors are ideal for them, but not so much for humans. Getting rid of the enzyme inhibitors through soaking helps us to more easily digest nuts. All nuts have to be soaked to get rid of these enzyme inhibitors, save for pistachios and walnuts.

For the crust, food process the raisins and walnuts until the mixture resembles chunky crumbs.

Press the crust mixture against the bottom and sides of small glass ramekins or muffin tins.

Drain and rinse the soaked cashews before use. Combine all the filling ingredients in a food processor and mix until smooth. This may take a few minutes. Be patient – it’ll come together.

Fill each walnut crusted ramekin with a generous tablespoon of the cashew cheesecake mixture.

Set in the refrigerator to help firm or to store for later. You can also eat them right away. Garnish with fresh strawberries before serving.

Bon Appetit!

Images: Zingy Yellow, Aylin Erman

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Nutritional Breakdown: Vegan Cheesecake (In a Cup) appeared first on EcoSalon.

Slice the calories, fat, and sodium with a cauliflower-based alternative

Pizza very well may be the world’s favorite food, but it can really bust your diet. The more mainstream it has become, the further it has diverged from the use of authentic, high-quality ingredients as well as the larger the serving sizes have become – the bread is thicker, the number of toppings defy the point of the dish, and the amount of cheese is greater.

But one thing that has never changed is its difficulty to digest. The pairing of protein and starch, from the cheese and bread respectively, is a classic train-wreck in the stomach. Protein requires an acidic environment for stomach enzymes to digest it and the addition of starch weakens the mix, making it exhausting for your body to process a slice. This is why you may experience extra bloat on pizza night and feel tired quickly. Not to say you shouldn’t enjoy the traditional combination when you crave it, but whenever you’re looking to tighten those abs or avoid the sluggish feeling, keep this knowledge in mind!

This is even before we get to pizza’s nutritional stats. Using Pizza Hut as an example, in a 12-inch medium size pizza, one slice bears 240 calories, 10 grams of fat, 4.5 grams of saturated fat, 25 milligrams of cholesterol, 530 milligrams of sodium, 27 grams of carbohydrates, and only 1 milligram of dietary fiber. And, let’s get real, who ever stops at just one slice? Double, triple, or quadruple those numbers and you’ll realize just how much saturated fat, sodium, and empty carbohydrates you are consuming in just one sitting. Regular consumption of pizza can lead to raised blood pressure, weight gain, an increase in blood-sugar levels, and cardiovascular diseases.

To avoid the hard-to-digest starch and protein combination and reduce the sodium, fat, and empty carbohydrate levels, I created a recipe that uses cauliflower as the base. Cauliflower has a natural cheesy aroma when cooked, so you can omit cheese altogether without missing out of the flavor. Full-fat yogurt holds together the cauliflower crust, and the “icing” on these mini pizza cupcakes is made up of a simple cooked cherry tomato sauce. Enjoy!

Mini Cauliflower Pizzas

Makes 12 servings

Ingredients:

For the Crust

• 1 head cauliflower, grated in food processor
• 2 egg whites
• 1 cup full-fat yogurt
• 1 teaspoon dried oregano
• 1 tablespoon fresh basil, chopped
• 1 teaspoon salt
• 1/2 teaspoon garlic powder

For the Marinara

• 1 cup cherry tomatoes
• 1 garlic clove
• 1 teaspoon coconut oil
• 1 teaspoon dried oregano
• Dash of salt and pepper

Directions:

Preheat oven to 425 degrees Fahrenheit.

For the crust, pulse the florets of one head of cauliflower in the food processor until rice like. Cook in a saucepan over medium heat with 1/2 cup water. Cover saucepan with a lid and let steam for 5 minutes, mixing every minute or so to make sure the cauliflower does not brown. This step softens the cauliflower. Once softened, remove from heat and let cool in a large bowl before adding the wet ingredients.

In a separate bowl, whisk the yogurt, egg whites, basil, oregano, salt and garlic powder together. Pour the wet mixture into the cooled cauliflower mixture. Fold until thoroughly combined.

Scoop the cauliflower crust mixture into muffin cups that have been greased with coconut oil. Pack them in firmly until they reach the top of the tin. Flatten the top. Bake for 45 minutes, or until the tops have browned lightly and the edges begin to pull away from the tin.

While the pizzas bake, prepare the cherry tomato marinara sauce. Stem and slice in half 1 cup of tomatoes. In a saucepan over medium heat, sauté the tomatoes in 1 teaspoon of coconut oil with 1 diced garlic glove, 1 teaspoon oregano, and a dash of salt and pepper. Cook until the tomatoes have broken down.

One cooled, line the edges of the cauliflower crusts with a knife and remove each carefully.

Top each cauliflower crust pizza with a spoonful of the cherry tomato marina.

Photo Credit: Kohtzy, GlowKitchen

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Nutritional Breakdown: Pizza’s Healthier Half Takes Center Stage appeared first on EcoSalon.