Other Ingredients

Almond milk

The almond milk used in all recipes is Almond Breeze Unsweetened, with no added sugar.  Either the vanilla or the original unsweetened varieties may be used.  Unsweetened almond milk has only 40 calories per cup and has a low glycemic index.

Sour almond milk

Sour almond milk is used as an egg substitute in these recipes.  Sour almond milk helps make the baked goods tender and moist.

To make 1 cup sour almond milk, simply put 1 T. apple cider vinegar in a measuring cup and add almond milk to make 1 cup total liquid.

Use 1 1/2 tsp. apple cider vinegar for 1/2 cup sour almond milk.

Use 3/4 tsp. apple cider vinegar for 1/4 cup sour almond milk.


Almond Meal

Almond meal, also called almond flour, is simply raw almonds finely ground.  Used to replace some of the flour in the recipes, almond meal adds protein, as well as vitamins and minerals. 

Almonds are technically a seed, rather than a nut.  “Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease,” by lowering cholesterol.  Almonds are also high in Vitamin E, magnesium and potassium. 

“Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. . . . Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating.

Do not purchase blanched almond flour as it is the whole almond, with the skin, that provides the most nutrition.  The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of Nutrition.”

Source:  “Almonds” in The World’s Healthiest Foods website,  http://whfoods.org/genpage.php?tname=foodspice&dbid=20


Carob Powder

Carob has no caffeine, which is the reason I prefer it.  Carob is also high in fiber, is high in antioxidants and contains vitamins A, B, B2, B3 and D.

If you want to make chocolate baked goods instead of carob, simply substitute an equal amount of cocoa powder for the carob powder in each recipe.

Source:  “What Are the Health Benefits of Carob” article by Franchesca Vermillion on the Livestrong website,  http://www.livestrong.com/article/410419-what-are-the-health-benefits-of-carob/



Individual 3.9 oz (111g) containers of Mott’s Natural applesauce with no added sugar were used in these recipes.  These individual 1/2 cup containers are a perfect, convenient size for baking.  These packages keep well in the pantry and there is no spoilage, which happens when an open container of applesauce is left in the refrigerator.



Walnuts benefit the heart and circulatory system by decreasing LDL and total cholesterol, decreasing the risk of excess blood clotting and decreasing the risk of excessive inflammation.

Walnuts “are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.”  “. . . walnuts are unique in their collection of anti-inflammatory nutrients. These nutrients include omega-3 fatty acids; phytonutrients including tannins, phenolic acids, and flavonoids; quinones like juglone; and other anti-inflammatory phytonutrients.

Source:  “Walnuts” in The World’s Healthiest Foods website, http://whfoods.org/genpage.php?tname=foodspice&dbid=99