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apple cake: 2 to 3 cups finely chopped cored but unpeeled apples

banana cake: 1½ cups mashed bananas (about 3 medium)

carob cake: ½ cup carob powder plus 1 teaspoon instant coffee, mixed with 1/3 cup water

2/3 cup ground sunflower seeds or chopped nuts

Preheat oven to 350°F. In a large bowl cream together honey and oil. Add the eggs one at a time, beating well after each addition, and then the vanilla and liquid milk. In another bowl stir together flours, dry milk, wheat germ, baking powder, and, for apple or banana cake, spices. Add to liquid ingredients and beat well. The mixture should be like normal cake batter; if too dry, add some more milk. Stir in flavoring and beat well again. Fold in sunflower seeds and pour into an oiled 9×13-inch pan. Bake until a toothpick comes out clean, about 45 minutes.

Variation: For banana or carob cake, add ½ cup shredded coconut along with flour.

Frosting

2 tablespoons softened margarine

¼ cup honey

1 teaspoon vanilla

2 to 3 tablespoons low-fat milk or buttermilk

1 cup instant powdered milk (for spice frosting) or 2/3 cup instant powdered milk plus

¼ cup carob powder (for carob frosting)

Dash each cinnamon, nutmeg, and allspice (or more to taste)

Cream together margarine, honey, and vanilla. Beat in liquid and dry milk and spices. Beat until smooth, adding more liquid or dry milk for desired consistency.

Variation: For a fruit frosting, substitute fruit juice for milk and grated orange rind for spices.

Complementary protein: wheat + soy + milk + seeds

The Thinking Person’s Cheesecake

8 servings

Why eat a cheesecake full of fat, cholesterol, and sugar when you can make this cake—just as delicious—with little fat or cholesterol?

1 pound cottage cheese or part-skim-milk ricotta

1 cup plain yogurt

3 egg whites

1¼ teaspoons vanilla (or more to taste)

1/3 cup honey

Easy “Pat-In” Dessert Pie Crust

Preheat oven to 350°F. Blend cottage cheese, yogurt, egg whites, vanilla, and honey until smooth and pour into crust. Bake until the center is firm, about 35 minutes.

Serve with fresh berries. If you have no berries, combine ¾ cup yogurt with a few tablespoons honey (to taste) and spread over the cake after it has cooled.

Complementary protein: milk product + wheat

Poppy Seed Cake

10 servings

This cake can be whipped together in 10 minutes. It originated with a very close friend, who always delights her guests (especially me) and her children when she makes it.

One 2½-ounce box poppy seeds

1 cup low-fat milk

2 eggs

¾ cup oil

¾ cup honey

½ teaspoon vanilla or almond extract

2 cups whole wheat flour

¼ cup instant milk powder

Dash cinnamon and/or nutmeg

2½ teaspoons baking powder

Soak poppy seeds in milk for 1 hour. Preheat oven to 350°F. Add eggs, oil, honey, and vanilla to seeds and beat together. In another bowl mix flour, dry milk, cinnamon, and baking powder. Add dry ingredients to wet and mix. Bake in a greased and floured cake pan for 45 minutes.

This cake is delicious plain but can be made more special by adding a lemon frosting. Use the frosting recipe for Chameleon Spice Cake, omitting the spices, substituting 2 to 3 tablespoons lemon juice for the milk, and adding the grated peel of 1 lemon. If you frost the cake while it is hot, the frosting will drip down the sides.

Complementary protein: wheat + milk

Tofu-Apple-Nut Loaf

1 loaf or 12 squares

This recipe is a favorite of Bill and Akiko Shurtleff of the Soyfoods Center in Lafayette, California. They write, “This delectable, slightly sweet whole wheat bread … has a light, well-risen texture but requires the use of no eggs, milk, or other dairy products. The secret lies in the use of tofu.”

1 cup tofu

2 cups applesauce (if using unsweetened applesauce, increase honey to ½ cup)

½ cup oil

¼ cup honey

Grated rind of 1 lemon

1 tablespoon lemon juice

½ teaspoon cinnamon

¼ teaspoon salt (optional)

2 cups whole wheat flour

1½ teaspoons baking soda

½ to ¾ cup chopped walnuts

1 cup raisins

Preheat oven to 350°F. In a blender, combine tofu, applesauce, oil, honey, lemon rind, lemon juice,