Health Food

Made Over Meals: Food Network’s Decadent Chocolate Bundt Cake

Ingredients

2 cups all-purpose flour

1-1/3 cups sugar

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon cardamom

3/4 teaspoon salt

2/3 cup unsweetened dutch-process cocoa powder

1 teaspoon instant expresso powder

1/2 cup boilin water

1 tablespoon vanilla extract

1 cup low-fat (2%) greek-style yogurt

1/2 cup 1% low-fat milk

1/3 cup canola oil

1 large egg

1 egg white

1/3 cup currants, soaked in hot water for 1 min, drained

1/2 cup (6oz) semisweet chocolate, chopped

confectioners’ sugar for dusting

Directions

1. Preheat the oven to 325 degrees F. Generously spray a 10-inch Bundt pan with cooking spray.
2. Combine the flour, sugar, baking powder, baking soda, cardamom, and salt in a medium bowl. Combine the cocoa and espresso powder in a small bowl. Pour the boiling water over the cocoa mixture, whisking until smooth. Stir in the vanilla.
3. Whisk together the yogurt, milk, oil, egg, and egg white in a large bowl; stir in the cocoa mixture until blended. Gradually add the flour mixture, stirring just until combined. Stir in the currants and chopped chocolate.
4. Pour the batter into the pan. Bake in the center of the oven until a cake tester inserted in the cake comes out clean, about 50 minutes. Cool on a baking rack for 10 minutes, then turn the cake out onto a baking rack to cool completely. Dust generously with confectioners’ sugar just before serving

Nutritional Information (serves 24): 180 calories, 7g fat, 12mg cholesterol, 180mg sodium, 29g total carbs, 1g fiber, 3.5g protein

Upside Down Apricot and Plum Pancake

Ingredients

• 2 tablespoons honey
• 5 tablespoons coconut oil
• 8 apricots
• 3 plums
• 3 eggs
• 2 cups ground almonds
• 2 teaspoons cinnamon
• 1/3 cup water
• 1/3 cup vanilla soymilk

Directions

In a heatproof (one which can be used in the oven too) head the 2 tbsp honey and 1 tbsp coconut oil until melted and mixed. Place the washed and sliced fruits extremely close or overlapping each other. Sprinkle with cinnamon. Cook it on low heat, covered with a lid until the fruits are completely cooked. Then remove the lid and cook it on medium heat until the juicy under the fruits begin to caramelize. Watch carefully. Cook it until it has only very small amount of liquid under the fruits.For the batter, mix the eggs, cinnamon and coconut oil, then add the soymilk and water, and at last add the ground almonds. Removed from the stove, pour the batter over the fruits slowly, evenly and carefully not to move the fruits too much. Cook it on 175°C/347F for about 25 minutes or until the edges are reddish-brownish. 
Now, leave it for a little while to cool, but I suggest to consume it while it’s still warm, since by time the batter is going to act as a sponge absorbing the juice of the fruits, while if you consume it right away, the batter is going to be a little crispy on the outside, tender in the inside and the juice of the fruits is going to flow down on it. It is just perfect that way. Now, to place it on a tray, move the tray upside-down and hold it tightly to the tray with the upside-down cake, and with a sudden move, move it upside-down. When done, move the tray (while upside-down) :) a little up and down (just a little!) so that it will come out nice and perfectly.  

Nutritional Information (serves 12): 190 calories, 15g fat, 41mg cholesterol, 18mg sodium, 9.2g total carbs, 2.5g fiber, 7.6g sugars, 5g protein

Vegan Gingersnaps

Ingredients

• 1/3 cup non-hydrogenated margarine, room temperature (such as earth balance)
• 1/4 cup dark brown sugar
• 1/4 cup white sugar
• 2 tablespoons molasses
• 1-1/2 teaspoons Ener-G Egg Replacer (or any substitute equal to 1 egg)
• 2 tablespoons + 2-1/2 teaspoons water, divided
• 1/4 teaspoon vanilla extract
• 1/2 cup whole wheat flour, sifted
• 1/2 cup all-purpose flour
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1/4 teaspoon ground cloves

Directions

1. beat the margarine and sugars with either a hand mixer or an electric mixer until light and fluffy. Add molasses, egg replacement, and vanilla until incorporated. In a separate bowl whisk flours, baking soda, salt, cinnamon, ginger, and cloves. Add to butter mixture and beat until combined. Cover and chill batter for about 1-1/2 hours or until firm.
2. Preheat oven to 350 degrees F. Line two baking sheets with parchment paper.
3. Place about 1/4 cup coarse decorative sugar in a bowl. When the dough has chilled sufficiently, roll into 1” balls, then rolls the balls into the sugar to coat. Place on prepared baking sheet about 2” apart. With the bottom of a glass, flatten eat ball slightly. Bake for about 12-15 minutes or until tops are firm and crackly on top (the longer these cookies bake the crispier they become.) Cool on wire rack.

Nutritional Information (makes 2 dozen): 50 calories, 2.5g fat, 0mg cholesterol, 28.5 mg sodium, 6.9g carbs, 0g fiber, 4.56g sugars, 0.304g protein

Picture from thedishondelish.com

Sugar-Free Pumpkin Cookies

Ingredients

• 2 cups pecans, toasted
• 1/2 cup rolled oats
• 1 cup whole wheat pastry flour
• 1 teaspoon baking soda
• 1/2 teaspoon sea salt
• 1 teaspoon ground cardamom
• 1/4 teaspoon ground nutmeg
• 3/4 cup pureed pumpkin or canned pumpkin
• 1 tablespoon orange zest
• 3/4 cup fresh orange juice
• 2 teaspoons vanilla extract
• 1 cup chopped pitted dates
• 4 tablespoons honey

Directions

1. Take a baking sheet and roast your pecans for about 10 minutes, watching them carefully so they do not burn. you can also do this on a stove in a wok. or you can buy Toasted Pecans in the first place.
2. Preheat oven to 375°F. Line two baking sheets with parchment paper. Put pecans and oats in the bowl of a food processor. Pulse until a fine meal forms, about 25 times. Add flour, baking soda, salt, cardamom and nutmeg to the ground meal and pulse another 20 times to combine all the ingredients. Transfer to a large mixing bowl.
3. Add pumpkin, orange zest, orange juice, honey, vanilla extract and dates to the food processor. Blend until a smooth puree forms, scraping the sides down occasionally, about 1 minute.
4. Make a well in the center of the dry ingredients. Scrape the pumpkin mixture into the well and fold all the ingredients together with a large spatula.
5. Scoop about 2 tablespoons of batter onto the prepared baking sheets, spacing them about 1 1/2 inches apart. Flatten the batter slightly. Bake 20 minutes, until the bottoms are just browned. Remove to a cooling rack and cool slightly before serving. Store in an airtight container.

Nutritional Information (makes 20 cookies; 1 serving 1 cookie): 175 calories, 7.5g fat, 0mg cholesterol, 87.8mg sodium, 24.4g total carbs, 4g fiber, 12.8g sugars, 3g protein

Note: Health Benefits of pumpkin, honey, cardamom, cinnamon, dates, and pecans

Apples Roasted with Cinnamon and Brown Sugar

Ingredients

• 5 medium apples, peeled and cubed
• 1 cinnamon stick or 1 teaspoon ground cinnamon
• 1/2 vanilla bean or 1/2 teaspoon vanilla extract
• 2 tablespoons coconut oil
• 1 tablespoon brown sugar

Directions

1. Combine all ingredients in an oven-safe pan. Roast Apples for about 50-60 minutes, stirring every 15 minutes or until apples are brown around the edges.

Nutritional Information (makes 2 cups; serving size 1/2 cup): 114 calories, 7g fat, 0mg cholesterol, 1.5mg sodium, 14.175g total carbs, 1.35g fiber, 11.55g sugars, 0.25g protein

If you eat 1/2 cup this with 1/2 cup non-fat vanilla greek-yogurt: 194 calories, 7g fat, 0mg cholesterol, 44.5mg sodium, 23g total carbs, 1.35g fiber, 20.2g sugars, 11g protein

If you eat 1/2 cup this with 1/2 cup granola: 443 calories, 21.9g fat, omg cholesterol, 14.5mg sodium, 46.4g total carbs, 7g fiber, 23.8g sugars, 20g protein

If you eat 1/2 cup this with 1/2 cup fat-free frozen yogurt: 224 calories, 7g fat, 5mg cholesterol, 61.5mg sodium, 46g total carbs, 1.35g fiber, 31.55g sugars, 4.25g protein

If you eat 1/2 cup this with 1/2 cup oatmeal: 178 calories, 8.1g fat, 0mg cholesterol, 54.5mg sodium, 25.3g total carbs, 3.25g fiber, 11.55g sugars, 3g protein

Made-Over Meals: Cinnamon Rolls

Cinnamon Rolls baby! How can you resist a recipe for cinnamon rolls, are you some kind-of freak? No, maybe your a complete health-nut who doesn’t settle for anything other than fiber-loaded bread, protein-packed meats, and nutrient-rich fresh fruits and veggies. That’s Fine, more for me than. But… if you’re the type of healthy eater who loves a good made-over meal that allows you to eat it without feeling guilty, then… I guess I could share just one.

Ingredients

For the Dough:

• 3-1/2 - 4 cups all-purpose flour, divided
• 1 cup whole wheat flour
• 1 pkg active dry yeast, (1 tablespoon)
• 1/2 cup nonfat cottage cheese
• 1 cup + 1 tablespoon skim milk, divided
• 1/3 cup granulated or white sugar
• 2 tablespoons canola oil
• 1/2 teaspoon salt
• 2 large eggs, lightly beaten
• 1 large egg white

For the Filling:

• 1/2 cup packed light brown sugar
• 1/4 cup dark corn syrup
• 1 tablespoon ground cinnamon
• 1/2 cup golden raisins
• 1/4 cup chopped toasted pecans

For the Glaze:

• 1 1/4 cups confectioners’ sugar
• 1-2 tablespoons nonfat milk
• 1 teaspoon corn syrup
• 1/2 teaspoon vanilla extract

Directions

1. To make dough: Combine 1 1/2 cups white flour, whole-wheat flour and yeast in a large mixing bowl. Place cottage cheese in a cheesecloth-lined sieve over a bowl. Gather cheesecloth into a ball and squeeze out moisture from cottage cheese. (You should have about 1/4 cup of solids remaining.)
2. Transfer the cottage-cheese solids to the sieve and press them through the sieve into a small saucepan. Stir in 1 cup milk, granulated sugar, oil and salt; heat, stirring, until warm (120-130°F). Stir into the flour mixture. Add eggs and egg white; beat with an electric mixer on low speed for 30 seconds, scraping the sides of the bowl. Beat on high speed for 3 minutes. Using a wooden spoon (or dough hook of mixer), stir in 2 cups all-purpose flour.
3. Turn the dough onto a lightly floured surface and knead for about 5 minutes, adding enough of the remaining flour to make a soft, smooth dough. (It will be slightly sticky.) Place the dough in a lightly oiled bowl and turn once. Cover with plastic wrap and let rise in a warm place until doubled in bulk, about 1 hour.
4. To make filling and bake rolls: Combine brown sugar, 1/4 cup corn syrup and cinnamon in a small saucepan; heat gently, stirring, until smooth. Set aside to cool.
5. Punch dough down. Turn out onto a lightly floured surface. Cover and let rest for 10 minutes. Roll or pat into a 12-by-18-inch rectangle.
6. Spread the brown-sugar mixture over the dough. Sprinkle with raisins and pecans. Starting at the long edge, roll up jelly-roll fashion. Pinch the edges of dough together along the length of the roll. With a sharp knife, slice the roll into 12 pieces. Coat a 9-by-13-inch baking dish with cooking spray, and place the cinnamon rolls, cut-side up and slightly apart, in the dish. Cover with plastic wrap and let rise in a warm place until nearly doubled, about 45 minutes.
7. Meanwhile, preheat oven to 375°F. Brush rolls with remaining 1 tablespoon milk. Bake until light brown, 25 to 30 minutes. Transfer to a rack and let cool slightly in the pan.
8. To make glaze: Stir together confectioners’ sugar, 1 tablespoon milk, 1 teaspoon corn syrup and vanilla in a small bowl. Add more milk, if necessary, to make a drizzling consistency. Drizzle the glaze over the rolls and serve them warm.

Nutritional Information (makes 12 cinnamon rolls): 364 calories, 6g fat (1g saturated, 3g mono-unsaturated), 36mg cholesterol, 173 mg sodium, 72g total carbs, 9g protein, 3g fiber

Note: 9g protein and 3g fiber? In a cinnamon Roll? Wow! only 364 calories when they’re usually 700+? wow! This protein and fiber rich occasional breakfast treat with actually keep you satisfied until lunch.

Picture Courtesy of Sugarlaws.com

Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes

1. Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice.
2. Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste.
3. Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste.
4. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste.
5. Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
6. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
7. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
8. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
9. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
10. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
11. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
12. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
13. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
14. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
15. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
16. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
17. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
18. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
19. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
20. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.

Find more here…

Chocolate-Dipped Almond Meringues

Ingredients

• 4 large egg whites
• 1/4 teaspoon cream of tartar
• 1/4 teaspoon salt
• 1/2 cup sugar
• 1/4 teaspoon almond extract
• 2 ounces bittersweet chocolate, finely chopped
• 1/2 cup semisweet chocolate chips

Directions

1. preheat oven to 200 degrees. Cover a baking sheet with parchment paper.
2. Beat egg whites with a mixer at high speed until foamy. Add cream of tartar and salt; beat until soft peaks form. Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form (do not overbeat). Gently fold in almond extract and chopped chocolate. Drop batter by rounded tablespoonfuls onto prepared baking sheet. Bake at 200° for 2 hours or until dry. (Meringues are done when the surface is dry and meringues can be removed from paper without sticking to fingers.) Turn oven off; leave meringues in oven 1 hour or until cool and crisp. Remove from oven; carefully remove meringues from paper. Cool completely on wire rack.
3. To prepare glaze, place semisweet chocolate chips in a medium microwave-safe bowl. Microwave at MEDIUM (50% power) 30 seconds or until melted, stirring until smooth. Dip half of each meringue in chocolate. Place on wire rack to dry. Store in an airtight container.

Nutritional Information (makes 2 dozen; serving size: one cookie): 48 calories, 2g fat, 1mg cholesterol, 34mg sodium, 7.5g carbs, .5g fiber, 1g protein

Note: when preparing these cookies try not to over beat egg whites; properly stiff peaks with have a marshmallow cream consistancy.

Pro-Bar Product Review: Yes, a product review, I know you could just try it for yourself but then I got to thinking why not find products and if they’re healthy, delicious, and guilt-free then you didn’t have to do any work besides buying them. Have Y’all ever heard of Pro-Bars I hadn’t until they we’re advertising them at my local whole foods. Well, dare I say they’re delicious and super healthy. Perfect for on the go, packing in lunches, busy bodies (like myself). I picked up a couple but some other ones looked super fantastic and I’ll make sure to try them. the ones I tried were Nutty Banana Boom, Lemon, Super-food Slam (my favorite), and Rocky Road (ate it for dessert). they have tons of great flavors and can be bought online with all the nutritional information, ingredients, nutrients, Anti-Oxidents, and more. Some Flavors I NEED to try now that I’m obsessed are S’mores, Nutty Marshmallow, Old School PB&J, Koka Moka, Honey Graham, Cherry, Blueberry, and Whole Berry Blast. They have more flavors but I just listed some (yes I will one day try all of them. the average caloric buck to pay was about 160 calories, perfect afternoon snack or even breakfast on the go. All Natural and Vegan too.

Average Number of Calories: about 160 calories

Average Price of each bar: around $1.79

Average price of pack: around $18.48 for 12 probars

diet and alergey Info: all bars are vegan

Stores that sell it: Store Locator

National Apple Dumpling Day!

Not only that but it’s national cheeseburger day tomorrow and just a heads up I’ve been looking for a killer burger, but since this is a health blog it’s of course gonna be healthy. Anyway… Back to national Apple Dumpling Day! this here is a recipe for just that and I have a feeling this might be your first apple dumpling but that’s okay cause it’s mine too. Good luck with the process of getting them delicious and beware of my newest obsession on this blog, National food holidays, where I’ll look for a healthy recipe based on the national holiday like this one here.

Apple Dumplings

Ingredients

• 1 can 20oz apple pie filling
• 1/2 teaspoon cinnamon
• 2 cans reduced-fat refrigerated crescent roll dough
• 1/2 teaspoon sugar

Directions

1. Preheat oven to 375 degrees.
2. In a cup, mix the cinnamon and sugar. Unroll the dough on a foil-lined baking sheet. Separate into 8 rectangles of dough, pressing the remaining perforations to seal them. Use your fingers to press out the rectangles so they’re a little bigger. Spread about 1/3 cup of the filling on one short side of each rectangle, leaving a 1/2” border. Fold the dough over the filling and cut a slit in the top. Press a fork around the edges to seal them. Scatter the cinnamon-sugar over the top.
3. Bake for about 15 minutes, or until golden. Remove from the oven and cool for 10 minutes before serving.

Nutritional Information (makes 8 dumplings): 275 calories, 9g fat, 0mg cholesterol, 500mg sodium, 43g carbs, 1g fiber, 16g sugars, 4g protein

Note: you maythink 275 is bad but usually they can come in around 700, sooo… You’re Welcome, they’re delicious too.