Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)





Serves 9

1 28-ounce can sliced peaches

1 tablespoon cornstarch

6 cups cubed whole grain bread (about 8 slices)

1¾ cups soymilk or rice milk

⅓ cup packed brown sugar

¾ cup golden raisins

½ teaspoon ginger

½ teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon salt

1 teaspoon vanilla

¼ cup finely chopped crystallized ginger (optional)

2 tablespoons brown sugar

Drain the liquid from the peaches into a large mixing bowl and add the cornstarch. Stir to dissolve any lumps, then add the bread cubes, soy or rice milk, brown sugar, raisins, ginger, cinnamon, nutmeg, salt, and vanilla. Mix well. Stir in the crystallized ginger if desired. Chop the peaches and stir them to the mixture. Spread in a 9 × 9–inch baking dish, then sprinkle the top with brown sugar and let stand 5 minutes while the oven preheats to 350°. Bake for 35 minutes. Serve warm or cooled.

Per serving: 252 calories; 3 grams protein; 57 grams carbohydrate; 1 gram fat; 185 mg sodium; 0 mg cholesterol



Serves 9

Fresh peaches are the essence of summertime, and this is such a delicious way to eat them. If you get a yearning for this cobbler in the middle of winter, use frozen peaches instead.

½ cup sugar

2 tablespoons cornstarch

1 cup water

5 cups sliced peaches, fresh or frozen

½ teaspoon cinnamon

1¼ cups whole wheat pastry flour

2 tablespoons sugar

1½ teaspoons baking powder

¼ teaspoon salt

½ cup soymilk or rice milk

Mix the sugar and cornstarch in a saucepan, then stir in the water and peaches. Bring to a boil and cook over medium-high heat, stirring constantly, until the sauce is clear and thick.

Pour into a 9 × 9–inch baking dish, and sprinkle with the cinnamon. Preheat the oven to 375°. Mix the flour, 2 tablespoons of sugar, baking powder, and salt in a large bowl, then stir in the soymilk or rice milk to form a batter. Drop by spoonfuls onto the hot peach mixture. Bake until golden brown, about 30 minutes.

Per serving: 178 calories; 3 grams protein; 40 grams carbohydrate; 0 grams fat; 73 mg sodium; 0 mg cholesterol



Serves 12

This torte is pure chocolate decadence. It tastes unbelievably rich, yet is surprisingly low in fat.

In a medium saucepan, stir together the following.

1 cup couscous

1 cup sugar

¼ cup cocoa

¼ teaspoon salt

2½ cups water

Bring to a simmer and cook over medium heat until thickened, about 7 minutes. Spread in the bottom of an ungreased 9-inch springform pan.

In another medium saucepan, combine the following.

½ cup sugar

5 tablespoons cornstarch

3 tablespoons cocoa

2 cups soymilk or rice milk

Whisk smooth, then cook over medium heat, stirring constantly until very thick (like thick pudding). Spread evenly over the top of the couscous mixture.

Refrigerate until set, at least 2 hours, before serving.

Per serving (1/12th of pie): 161 calories; 3 grams protein; 36 grams carbohydrate; 1 gram fat; 106 mg sodium; 0 mg cholesterol



Makes 9 two-inch pieces

1⅔ cups unbleached or whole wheat pastry flour

1 teaspoon baking soda

½ teaspoon salt

1½ teaspoons cinnamon

1½ teaspoons ginger

1 10.5-ounce package firm silken tofu

½ cup sugar

¼ cup molasses

½ cup raisins

Preheat oven to 375°. Mix the flour, baking soda, salt, cinnamon, and ginger in a large bowl.

Place the tofu, sugar, and molasses into a food processor and blend until completely smooth. Add to the flour mixture and stir until just blended. Mix in the raisins. Spread in an oil-sprayed 8-inch square baking dish, and bake in the preheated oven for 25 minutes. Use a spatula to loosen the gingerbread from the pan, then turn it out onto a rack to cool.

Per muffin: 198 calories; 6 grams protein; 41 grams carbohydrate; 1 gram fat; 224 mg sodium; 0 mg cholesterol