Raspberry Coconut Bars

Makes 24 bars.

Preheat the oven at 350F and butter a 20 inch square baking tray.

In a big bowl add together and mix all at once:

- 3/4 cup butter

- 2 cups whole wheat flour

- 1 tsp baking powder

- pure vanilla extract

- 1/2 cup agave syrup

Mix until butter is evenly distributed, the batter will be crumbly. 

Set aside ~ 1/3 cup of the mixture and mix with 1/2 cup unsweetened shredded coconut meat.

To the remaining mixture add 1 egg and mix well - the batter won't be very smooth.

Spread the batter over the base of the baking tray in an even layer.

Add 2 cups raspberries (fresh or frozen).

Sprinkle with the coconut mixture and bake for 45-55 minutes, until firm.

Cut in 24 bars.

Nutritional info per 1 of the 24 bars: Calories: 122, Total Fat: 7.3g, Saturated Fat: 4.7g, Trans Fat: 0g, Cholesterol: 24mg, Sodium: 4mg, Total Carb: 14.3g, Dietary Fiber: 1.8g, Sugars: 0.8g, Protein: 1.9g

Vitamin A: 4%, Vitamin C: 3%, Calcium: 1%, Iron: 3%

For the vegan version (or a just lighter version) of these bars use:

* vegetable oil instead of butter

* 1/4 cup apple sauce/apple puree instead of 1 egg

St. Nick's Chocolate Cookies (vegan)

Perfect for waiting for St. Nicholas on this snowy December Sunday.

Makes 50 cookies in no time.

Preheat oven at 350 F.

In a large bowl, add together and mix well after each addition:

- 3 cups whole wheat flour

- 3/4 cup unsweetened cocoa powder

- 1 tsp baking powder

- 1 cup vegetable oil

- 1 cup (filtered) water

- 1/2 cup agave syrup (you can add more if you prefer really sweet cookies)

Use a cookie scoop, tablespoon or cookie cutter to produce consistently sized cookies of desired shapes. Place them onto an ungreased cookie sheet and bake for 10-13 minutes.

Nutrients per 1 of 50 cookies: Calories: 80, Total Fat: 5.1g, Saturated Fat: 0.7g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 1mg, Total Carb: 9g, Dietary Fiber: 1.6g, Sugars: 0.1g, Proteins: 1.4g

Calcium: 1%, Iron: 3%

Pumpkin Pinwheels

 

Recipe makes 48.

Preheat oven at 350 F. In a large bowl, add together in this order, mixing well after each ingredient:

- 1/2 cup butter (or vegetable oil)

- 1/4 cup agave syrup

- pure vanilla extract

- 1 whole egg

- 2 cups whole wheat flour

Mix until smooth and have the dough rest in the fridge.

 Pumpkin filling:

In a pot, over the stove top, mix together:

- 1 cup pureed pumpkin (canned, frozen or make-your-own)

- 2 tbsp agave syrup

- cinnamon

Cook until mixture thickens. Let cool.

Once the pumpkin mixture is cooled down, remove the dough from the fridge and halve it. Shape both sides into oblongs. Roll first half to a half inch thickness, trying to keep the oblong shape. Spread half of the pumpkin filling, covering the entire surface of the dough. Roll up lengthwise, wrap in cling-wrap and place in the freezer for 15 minutes. Repeat with the remaining half.

After 15 minutes, remove both rolls from the freezer, slice each into 24 thin disks. Place the disks on an ungreesed cookie sheet and bake for 15 minutes.

Nutrients per 1 of 48 cookies: Calories: 45, Total Fat: 2.1g, Saturated Fat: 1.3 g, Trans Fat: 0g, Cholesterol: 9mg, Sodium: 2 mg, Total Carb: 6g, Dietary Fiber: 0.8g, Sugars: 0.2g, Protein: 0.9g

Vitamin A: 14%, Vitamin C: 0%, Calcium: 0%, Iron: 1%

Coconut Heaven (Raw)

In a small bowl, mix together until well blended:

- 1 cup coconut meat (shredded, unsweetened)

- 2 tbsp coconut oil

- 2 tbsp cocoa powder (unsweetened)

- 1 tbsp agave syrup

Shape into balls. Makes 20. Refrigerate for about one hour before serving.

Divine!

Nutritional info per 1 of 20 pieces: Calories: 30, Total Fat: 2.8g, Saturated Fat: 2.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 1mg, Total Carb: 1.7g, Dietary Fiber: 0.5g, Sugars: 0.3g, Protein: 0.2g

Iron: 1% Not a significant source of Vitamin A, C and Calcium

Apple Squash Stew

Looks like Autumn, smells like Autumn, tastes like Autumn.

In a large, shallow pan over the stove top,

1/2 butternut squash (peeled and cubed) befriended a few small orchard apples (4-6, core removed, skin on, cubed as well). About 1/2 cup organic agave syrup, joined together with some pure vanilla extract.

And then all got drowned in cinnamon powder, brought to boiling and let simmer on medium heat until the thick syrup was formed.

Dreamy when served hot on a crisp fall evening, equally tasty and flavor-full when served chilled.

Apple Cinnamon Muffins (Whole Wheat and Rye Flour)

Sunday morning: outside - 6 degrees and October showers, inside - the smell of freshly baked apple cinnamon muffins. Served mine(s) with buttermilk. 

Recipe makes 12 regular sized muffins.

Preheat oven at 400 F.

In a large bowl combine:

- 1 cup whole wheat flour

- 1/2 cup dark rye flour

- 1 tsp baking powder

- cinnamon

In a medium bowl mix together:

- 2 whole eggs

- 1/2 cup buttermilk

- 1/2 cup agave syrup

- 1/2 cup vegetable oil

- pure vanilla extract

Add the egg mixture to the dry ingredients. Mix until just combined, do not over mix.  Fold in:

- 2 medium size apples (cored, skin on) grated

Line 12 muffin cups with paper lining and fill them with the batter. 

Place in the oven and bake for ~ 20 minutes, until the tops are golden brown, and a toothpick inserted in the center comes out clean.

Nutrients per 1 of the 12 muffins:  Calories: 192, Total Fat: 9.6g, Saturated Fat: 1.3g, Trans Fat: 0g, Cholesterol: 1mg, Sodium: 19 mg, Total Carb: 25.7g, Dietary Fiber: 3g, Sugars: 2.9g, Protein: 3.1g

Vitamin C: 2%, Calcium: 2%, Iron: 4%

Yogurt & Apple Sauce Pancakes

 Super easy recipe, makes 7.

In a large bowl, mix together:

- 2/3 cup plain yogurt (Balkan style)

- 1/3 cup apple sauce

- 2 tbsp agave syrup

-  1 whole egg

Then add:

- 2/3 cup whole wheat flour

- 1 tsp baking powder (magic powder)

Do not overmix!

Heat a lightly oiled pan over medium heat. Pour ~ 1/4cup of the batter into the pan and cook for about 3 minutes, until bubbles start to form and the bottom is golden brown. Flip over to the other side and cook for another 1-2 minutes, until lightly browned.

Repeat with the remaining batter.

I served them with organic agave syrup. Also delicious topped with fresh berries, honey-yogurt sauce, and so on.

Nutrients per 1 pancake (no topping): Calories: 94, Total Fat: 2.5g, Saturated Fat: 1.1g, Trans Fat: 0g, Cholesterol: 34mg, Sodium: 25 mg, Total Carb: 15.8g, Dietary Fiber: 1.6g, Sugars: 1.2g, Protein: 3.4g

Vitamin A: 2%, Calcium: 4%, Iron: 3%

Vanilla Pudding with Raisins

Dreamy pudding that serves 8.

Preheat oven at 350 F.

- 3 whole eggs

- 2/3 cup agave syrup
- pure vanilla extract
- 2 cups sour cream (I used Organic Meadows - 14% MF)
- 1/4 cup whole wheat flour

Fold in:
- 1 cup jumbo raisins*

I placed the mixture into a porcelain quiche pan, buttered and floured. Bake until firm and puffed, and beginning to pull away from the sides of the pan ( ~ 35-45 min; check every 5 min after the first 35 min). A toothpick inserted into the center of the pudding should come out clean.

Nutrients per 1 of 8 servings ** : Calories: 284, Total Fat: 11.4g, Saturated Fat: 6g, Trans Fat: 0g, Cholesterol: 110mg, Sodium: 80mg, Total Carb: 42.5g, Dietary Fiber: 1.2g, Sugars: 15.2g, Proteins: 5.6g
Vitamin A: 11%, Vitamin C: 0%, Calcium: 9%, Iron: 3%


* I used President Choice Organic Jumbo Raisins - they turned out to be too big and sweet. Next time I'll choose regular sized raisins
** Can be modified into a very low carb dessert by taking away the raisins (or having berries instead), using rye flour/bran/chickpea flour instead of whole wheat, and stevia extract instead of agave syrup.

Raspberry Loaf

Makes 20 and befriended Raspberry Tea.

Preheat oven at 350 F.

In a large bowl, add together and mix well after each addition:

- 3 whole eggs
- 3/4 cup agave syrup
- 3/4 cup vegetable oil
- pure vanilla extract
- 1.5 cup whole wheat flour
- 1 tsp magic powder (baking powder)
- 3 tbsp water

Do not overmix.
Fold in 2 cups raspberries.

Pour the batter into a loaf pan lined with parchment paper and bake for 55-65 minutes.

Nutrients per 1 of the 20 servings: Calories: 157, Total Fat: 9.2g, Saturated Fat: 1.3g, Trans Fat: 0g, Cholesterol: 32 mg, Sodium: 10 mg, Total Carb: 17.7 g, Dietary Fiber: 1.9g, Sugars: 0.7g, Protein: 2.3g
Vitamin A: 1%, Vitamin C: 5%, Calcium: 1%, Iron: 3%

Raspberry Carrot Squares

Makes 30 deliciously light summery squares!

Preheat oven at 350 F.

In a large bowl add the following, mixing well after each ingredient:

- 4 whole eggs

- 1 cup agave syrup

- pure vanilla extract

- 1 cup vegetable oil (such as olive oil, etc)

- 3 medium carrots finely grated (about 2 cups)

- 2 cups whole wheat flour whisked with 1 tsp magic powder

Do not over mix!

Fold in 1 cup fresh or frozen raspberries.

Pour the batter into a parchment lined 9 x 13 x 2 inch (23 x 33 x 5 cm) baking pan and bake for 35 minutes.

Nutrients per 1 of the 30 squares: Calories: 139, Total Fat: 8.1g, Saturated Fat: 1.2 g, Trans Fat: 0g, Cholesterol: 28 mg, Sodium: 11 mg, Total Carbs: 15.7g, Dietary Fiber: 1.4g, Sugars: 0.8g, Protein: 2.1g

Vitamin A: 16%, Vitamin C: 3%, Calcium: 1%, Iron: 2%

My Rye Bread

I landed in bread heaven and I've just met the Queen of Breads.

My days of frustration are over and I can't believe I've wasted so much time, money and energy trying all sorts of rye breads from grocery stores across town, thinking that "the perfect bread" (clean, no weird ingredients, no caramel for color, no white flour added, and so on) was out there.

Oh well, it wasn't. It was... in here.

I was craving bread, was out of rye bread today, the closest grocery store was out of rye bread as well... so I reached for a bowl and mixed together:

- 2.5 cups dark rye flour

- 1 tsp magic powder

- 1 tsp sea salt *

- 1 cup whole-milk plain yogurt ( Balkan style)

- 1/4 cup water

I placed the extremely sticky dough into a loaf tin lined with buttered parchment paper and placed in the preheated oven.

I found the recipe on Canadian House and Home magazine website, but changed it a bit (removed the honey and used water instead of milk). I followed the oven temperature guidelines: initially, preheat the oven at 400 F; when placing the bread in, lower the heat to 385 F and bake for 30 minutes; after the 30 min, lower the temperature to 350 F and bake for another 20 minutes.

Ended up with 20 perfect slices (about 30g each)

Nutrients per 1 slice: Calories: 62, Total Fat: 1.1g, Saturated Fat: 0.4g, Trans Fat: 0g, Cholesterol: 2mg, Sodium: 119 mg*, Total Carb: 11.7g, Dietary Fiber: 3.6g, Sugars: 0.5g, Protein: 2.6g

Vitamin A: 1%, Vitamin C: 0%, Calcium: 2%, Iron: 6%

* too much salt for my taste, half a teaspoon would've been more than enough

Chocolate Biscotti (whole wheat)

Makes ~25 plain chocolate biscottis.

In a large bowl, fluff together:

- 1/2 cup unsalted butter

- 3/4 cup agave syrup

then add, one ingredient a time, mixing well after each one:

- 1/4 cup unsweetened cocoa powder

- 3 medium eggs (whole)

- 1 & 3/4 cup whole wheat flour whisked with 1 tsp magic powder

Transfer the dough on a floured surface and divide it in two.

With floured hands (dough is pretty sticky), roll each half into a cylinder, about 10 in (25 cm) long.

Transfer the logs to a parchment lined cookie sheet, spacing them well apart - the cylinders will spread during baking).

Cook for 25-30 minutes in the preheated oven at 350 F (177 C).

Then remove from the oven (should be firm at touch) and cool for 5-10 minutes.

Transfer both logs on a cutting board and and cut the logs into ~ 12 slices each, on the diagonal.

Transfer the slices face up on the parchment lined baking sheet and bake for another 7-8 minutes. Turn the slices over and bake another 6-8 minutes, until crisp.

Nutrients pe 1 biscotti (of 25): Calories: 102, Total Fat: 4.7 g, Saturated Fat: 2.7g, Trans Fat: 0g, Cholesterol: 35mg, Sodium: 9mg, Total Carb: 14.3 g, Dietary Fiber: 1.3g, Sugars: 0.1g, Protein: 2.1g

Vitamin A: 3%, Vitamin C: 0%, Calcium: 1%, Iron: 3%

Saturday Morning Fruit Salad

If it's Saturday morning then it's fruit salad - carb load for breakfast.

Serves 1 and it may seem like a whole lot of fruits, but the majority of them were organic, so of decent small to medium sizes, not oversized.

I sliced or cubed:

- 1 organic banana

- 1 organic peach

- 1 organic small black plum

- 1 organic medium red plum

- 1 kiwifruit

Added:

- few raspberries

- 1 tbsp hemp seeds

Ended up with this:

The entire serving went up to: Calories: 37, Total Fat: 6.6g, Saturated Fat: 0.3g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 3mg, Total Carb: 77.7g, Dietary Fiber: 11.8g, Sugars: 42.8g, Protein: 9.8g

Vitamin A: 12%, Vitamin C: 201%, Calcium: 4%, Iron: 15%

Mixed Berry Ice Cream

Oh well, frozen yogurt, to be exact... Makes 6 servings.

In my food processor, I whirled together:

- 1 cup raspberries (~ 100 g)

- 2 cups strawberries (~ 200g)

- 3 cups blueberries (~ 300g)

- 1 tbsp (15 ml) lemon juice

- 1/4 cup agave syrup *

When fruits were well pureed I added:

- 2 cups plain yogurt (Balkan style)

The mixture was placed into a porcelain container (glass would work as well, but metal is ideal) and frozen for about 1 hour and a half, until almost solid.

The mixture was then broken up again and smoothed into the food processor. This step helped getting rid of the ice crystals that usually forms with fruit ice creams.

When pureed, I scraped it back into the container and placed back in the freezer for at least 4 hours.

* I found the 1/4 cup agave syrup to be a bit to sweet for my taste

Nutritional info per 1 of the 6 servings: Calories: 200, Total Fat: 5g, Saturated Fat: 2.7g, Trans Fat: 0g, Cholesterol: 13mg, Sodium: 42 mg, Total Carb: 38.7g, Dietary Fiber: 3.7g, Sugars: 9.6g, Protein: 3.5g,

Vitamin A: 6%, Vitamin C: 61%, Calcium: 12%, Iron: 3%

Plum Squares (Whole Wheat)

Makes 16 really quick! Smells like Autumn, tastes like Summer!

In a large bowl mix together in this order:

- 2 whole eggs

- 6 tbsp agave syrup

- 1/2 cup oil (such as light olive oil)

- pure vanilla extract

- 1/2 cup plain yogurt

- 2 cups whole wheat flour

- 1/2 tbsp magic powder

Pour mixture into a 8 in. (20 cm) square baking pan lined with parchment paper.

Over the batter, distribute evenly:

6 plums, pitted and cubed

Bake at 350F for ~ 40 minutes.

Nutrients per 1 of 16 squares: Calories: 163, Total Fat: 8.5g, Saturated Fat: 1.2g, Trans Fat: 0g, Cholesterol: 28mg, Sodium: 12mg, Total Carb: 20.2g, Dietary Fiber: 2.2g, Sugars: 2.8g, Protein: 3.3g

Vitamin A: 3%, Vitamin C: 4%, Calcium: 2%, Iron: 4%

Cherries to Blame

Huge, sweet, organic cherries have been sabotaging my (healthy) baking lately.

Promise to get back on track ASAP.

Blueberry Cheesecake

Serves 6.

Preheat oven at 325 F.

In a large bowl, mix together until smooth and creamy:

- 1 package (500g) pressed cottage cheese

- 1 cup plain yogurt

and then add and mix well:

- 1/3 cup agave syrup

- 1/4 cup whole wheat flour

- pure vanilla extract

- cinnamon

- 2 eggs

Pour batter into a butter and lined 9 in (23 cm) round cake pan.

Bake for ~ 45 min. When done, remove from oven and let cool completely in pan.

Blueberry topping:

In a sauce-pan over medium-heat, bring to boil:

- 1/2 package (300 g) frozen blueberries

- 1/4 cup agave syrup

Cook until a thick syrup is formed.

Let cool and then spread blueberry topping over top of cake.

Refrigerate at least 4 hours before serving.

Nutrients per 1 slice: Calories: 259, Total Fat: 4.1g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 74mg, Sodium: 57mg, Total Carb: 36.8g, Dietary Fiber: 1.3g, Sugars: 6.8g, Protein: 20.3g,

Vitamin A: 9%, Vitamin C: 2%, Calcium:8%, Iron: 1%

*** For the low-carb version of the blueberry cheesecake:

- use Stevia extract instead of agave syrup

- use almond or chickpea flour instead whole wheat flour

Apple Cranberry Loaf (Whole Wheat)

Light and fruity. Makes 16 slices.

Preheat oven at 350 F.

To a large bowl add in this order and mix well after each ingredient:

- 2 eggs (whole)

- 1/2 cup agave syrup

- pure vanilla extract

- cinnamon

- 1/4 cup plain yogurt (Balkan or Greek style)

- 1/4 cup oil

- 1 apple, cored, with skin, thinly diced
- 1/2 cup dried cranberries

- 1 & 1/4 cup whole wheat flour

- 1 tsp magic powder

Pour the batter into a parchment paper lined loaf pan.

Bake for ~ 50 min, until the top is golden.

Nutrients per 1 of the 16 slices: Calories: 123, Total Fat: 4.6g, Saturated Fat: 0.8g, Trans Fat: 0g, Cholesterol: 31mg, Sodium: 12mg, Total Carb: 19.5g, Dietary Fiber: 1.6g, Sugars: 3.5g, Protein: 2.3g

Vitamin A: 1%, Vitamin C: 2%, Calcium: 1%, Iron: 3%

Berry Rye Tart

Serves 6.

Preheat oven at 350 F.

In a bowl, mix together:

- 1 & 1/4 cup dark rye flour

- 1/4 cup oil (such as olive, grapeseed, etc)

- 1 tbsp agave syrup

Add 3-4 tbsp ice cold water and mix into a dough.

Shape dough into a ball and place in the middle of a tart pan.

Stretch the dough to match the tart pan shape by pressing it firmly with your fingers.

Set aside.

In a pan, over the stove top, mix together:

- 1 cup frozen blueberries

- 3 cups frozen raspberries

- 1/2 cup dried cranberries

- 1/3 cup agave syrup

- pure vanilla extract

Bring to a boil and stirr well; cook until a thick syrup is formed.

Remove from heat and place the berry mixture over the tart dough.

Bake in the oven for 30 min.

When done, remove from oven and let stand for ~ 15 min before cutting.

Nutrients per 1 of the 6 servings: Calories: 314, Total Fat: 9.8g, Saturated Fat: 1.3g, Trans Fat: 0g, Sodium: 1mg, Cholesterol: 0mg, Total Carb: 59.5g, Dietary Fiber: 10.6g, Sugars: 14g, Protein: 4.3g

Vitamin C: 20%RDV, Calcium: 3% RDV, Iron: 11% RDV

Vegan; gluten free; high in fiber; carb bomb!

Brownies (plain) - Whole Wheat

Classic brownie recipe - used whole wheat flour instead of white flour and agave syrup instead of sugar.

Makes 16.
Preheat oven at 350 F.

In a large bowl, melt

- 5 oz (140g) semisweet or sugar-free chocolate
- 1/2 cup unsalted butter, cut into pieces

When completely melted, remove from pan, add in this order and mix well after each addition:

- 2 tbsp cocoa powder (unsweetened)
- 1/2 cup agave syrup
- pure vanilla extract
- 3 large eggs
- 3/4 cup whole wheat flour mixed with 1 tsp baking powder


Pour the batter into a parchment paper lined 8 in. (20 cm) square pan.

Bake for ~ 30 min.

Nutrients per 1 of 16 servings: Calories: 164, Total Fat: 10.2g, Saturated Fat: 5.8g, Trans Fat: 0g, Cholesterol: 62mg, Sodium: 16mg, Total Carb: 17.9g, Dietary Fiber: 1.4g, Sugars: 3.9g, Protein: 3g
Vitamin A: 5%, Calcium: 1%, Iron: 5%


*** For the vegan version of this brownie use:

- 1/4 cup unsweetened applesauce for each egg (so 3/4 cup applesauce for this recipe)
- 1/2 cup vegetable oil (such as grape seed, light olive oil, etc) instead of butter

Baked Kale Chips

Preheat oven to 350F.

Needed:

- 1 bunch kale leaves

- olive oil (or other kind of oil)

- seasoned salt

Remove kale leaves from thick stems and cut into bite size pieces.

Place kale leaves pieces onto a parchment paper lined cookie sheet.

Drizzle with olive oil and sprinkle with seasoned salt.

Bake for 10-12 minutes, until edges brown.

Quick and Easy Applesauce Loaf

Makes 16. Slices.

Preheat oven to 350F.

To a large bowl, add in this order and mix well:

- 0.5 cup (organic) agave syrup

- 1 cup pureed apples

- 2 whole eggs

- 1/3 cup oil

- cinnamon

- pure vanilla extract

- 2 cups whole wheat flour

- 1 tsp baking powder

Place mixture in a parchment paper lined loaf pan and bake for ~ 1 hour.

Nutrients per slice: Calories: 135, Total Fat: 5.5g, Saturated Fat: 0.9g, Trans Fat: 0g, Cholesterol: 31 mg, Sodium: 11 mg, Total Carb: 20.1 g, Dietary Fiber: 1.9g, Sugars: 0.9g, Protein: 3g

Vitamin A 1%, Calcium 1%, Iron 4%

Upside Down Pear Cake

Makes 8 delicious slices.
Inspired by the Pineapple Upside Down Cake from www.joyofbaking.com .

Preheat oven at 350 F.
Butter and line a 9 in (23 cm) round cake pan.

For the topping:

In a pot, over the stove top, mix together:

- 6 fully ripened pears, diced

- 1/4 cup agave syrup

- cinnamon

- pure vanilla extract

Bring to a boil and stir well; cook until a thick syrup is formed.
Remove from heat and pour into the prepared cake pan. Evenly arranged the pear pieces on the bottom of the pan.

For the batter:

In a large bowl, mix together:

- 1/2 cup unsalted butter

- 2 eggs

- 1/2 cup plain yogurt

- 1/4 cup agave syrup

- pure vanilla extract

In a small bowl whisk together:

- 1 & 1/2 cup whole wheat flour

- 2 tsp baking powder

Add the dry ingredients to the wet ingredients and mix well.

Pour the batter into the cake pan, over the pear pieces, smoothing the top.

Bake for 45-55 minutes, until the cake starts to pull away from the sides of the pan.

Remove from oven and let stand for ~ 10 min. Run a knife around the edge of the pan and then invert the cake onto a serving plate.

Nutrients per 1 of 8 servings: Calories: 350*, Total Fat: 14.9g*, Saturated Fat: 8.6g, Trans Fat: 0g, Cholesterol: 96mg, Sodium: 32, mg, Total Carb: 53.3g, Dietary Fiber: 6.6g, Protein: 6g Vitamin A: 11%, Vitamin C: 11%, Calcium: 5%, Iron: 8%

*For a lighter version of this cake (so remember, it's a CAKE :)) ): grape-seed/olive oil instead of butter; water or pureed apples instead of plain yogurt.

Citrus Scones on a Rainy Sunday

Makes 24.

Inspired by Jan/Feb 2010 Clean Eating Magazine's Citrus Scone recipe on page 58 - but I've substituted a lot!

Preheat oven at 350F.

In a medium bowl combine:

- 2/3 cup Greek style (plain) yogurt

- 3/4 cup citrus juice (juice from 1/2 lemon and 1/2 orange)

and let sit for ~ 5 min.

To the same bowl add and mix together:

- 2 egg whites

- 1/3 cup Agave syrup

- 1/4 cup olive oil

- 1 tbsp citrus zest ( zest from 1/2 lemon and 1/2 orange)

- pure vanilla extract

In a larger bowl whisk together:

- 1 & 1/2 cup whole wheat flour

- 1 cup dark rye flour

- 1 tsp baking soda

Add wet ingredients to dry ingredients and combine. Do not over-mix.

Divide the dough in 3 equal parts.

Spoon third of dough onto a lined baking sheet and spread in a circle, 1-inch thick. Repeat with remaining dough (to a total of 3 circles).

Bake 15-20 minutes or until scones are golden.

Cut each circle into 8 wedges.

Nutrients per 1 scone: : Calories: 81, Total Fat: 3g, Saturated Fat: 0.6g, Trans Fat: 0g, Cholesterol: 1mg, Sodium: 9mg, Carbs: 12.5 g, Fiber: 2.1g, Sugars: 0.5g, Protein: 2.3g

Vitamin A: 1%, Vitamin C: 3%, Calcium: 1%, Iron: 4%

Net Carb: 10.4g

Raisin Oatmeal Cookies

* Raisins, cinnamon and vanilla at their best!*

For 44 cookies:

Preheat oven at 350 F. In a big bowl combine:

- 2 eggs,

- 2/3 cup raisins

- vanilla extract

and let stand for one hour.

After the hour has passed, add to the egg mixture, mixing well after each one:

- 2/3 cup oil (such as olive, grapeseed, etc)

- 1/4 cup agave syrup

- cinnamon

- 1 1/3 cup dark rye flour

- 1 tsp baking powder

- 1 cup oat bran

Dough will be stiff. Form 44 cookies and bake onto ungreased cookie sheet for 10-12 min (or until slightly browned).

Nutritional info per 1 cookie: Calories: 63, Total Fat: 3.4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 10 mg, Sodium: 3mg, Carb: 7.2g, Fiber: 1.3g, Sugars: 1.7g, Protein: 1.2g

Calcium 1%, Iron 2%

Oat-bran Raisins Muffins*

* muffin batter ended up in a loaf tin, so it's really a Oat-bran Raisin Loaf

20 thin slices (instead of 12 muffins)

In a large bowl, combine:

- 1 cup buttermilk

- 1 cup oat bran

Mix well. Let stand a few minutes, then add:

- 2 eggs

- vanilla extract

- 1/3 cup oil

- 3 tbsp agave nectar (or unpasteurized honey)

and mix well.

In a small bowl sift together:

- 3/4 cup whole wheat flour

- 1 tsp baking powder

Add dry ingredients to the mixture in the large bowl. Mix well and add

- 1 cup raisins.

The batter will be lumpy and sticky.

Pour into a lined loaf baking pan and bake at 400F for ~ 40 min.

Nutrients per 1 (of the 20) slice: Calories: 84, Total fat: 1.1g, Saturated Fat: 0.3g, Trans Fat: 0, Cholesterol: 25 mg, Sodium: 21 mg, Carb: 15.8g, Fiber: 1.7g, Sugars: 9g, Protein: 2.7g

Vitamin A: 1%, Calcium: 3%, Iron: 4%

Kiwi and Mango Rye Roulade

Light and Fresh. Delicious. Serves 6

Preheat oven at 400F (200C).

In a bowl, beat with the electric mixer:

- 3 whole eggs

- 2 tbsp honey

- (pure) vanilla extract

Add in:

- 3/4 cup dark rye flour

- 1 tsp baking powder.

Pour the mixture into a lined and greased 13X9 baking pan. Level well and bake for ~ 12 min (until golden and springy, do not over bake).

When done, remove from oven and then from pan by turning onto another sheet of paper.

Roll the paper up inside the sponge, then leave to cool completely.

Once cooled, unroll the sponge and add the filling:

- 1 cup cubed mango

- 2 kiwi fruits

- 1/2 cup Balkan-style plain yogurt

- 1 tbsp (acacia) honey

Once filled, roll back up.

Roulade can be filled and rolled up to 2 hrs before serving and kept in the fridge.

Nutrients per 1 of the 6 Servings: Calories: 179, Total Fat: 4.7g, Saturated Fat: 1.6g, Trans Fat: 0g, Cholesterol: 126 mg, Sodium: 53 mg, Total Carb: 30.1g, Fiber: 5.1g, Sugars: 16.3g, Protein: 7.1g

Vitamin A: 9%, Vitamin C: 60%, Calcium: 6%, Iron: 10%

Rye Plum Tart

Let it snow, coz the 6 servings of the plum tart keep late February nights flavored with middle of fall aromas.

Preheat the oven at 350 F.

In a bowl, mix together:

- 1 & 1/4 cup dark rye flour

- 1/4 cup oil

- 1 tbsp honey

- vanilla extract

Add 3-4 tbsp ice cold water and mix into a dough.

Shape dough into a ball and place in the middle of a tart pan.

Stretch the dough to match the tart pan shape by pressing the dough firmly with your fingers, into the pan.

Set aside.

In a pot, over the stove top, mix together:

- 4 cups diced plums (~ 8 fruits)

- 1 tbsp honey

- few drops of pure vanilla extract

Bring to a boil and stir well, squishing the fruits with a masher from time to time. Cook until a thick syrup is formed.

Remove from heat and place the plum mixture over the tart dough.

Bake in the oven for 30 minutes.

When done, remove from the oven and let stand ~ 15 min before cutting.

Nutrients per Serving: Calories: 238, Total Fat: 10.1g, Saturated Fat: 1.3g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 1mg, Carb: 36.7g, Fiber: 7.6g, Sugars: 17g, Protein: 4.5g,

Vitamin A: 8%, Vitamin C: 17%, Calcium: 2%, Iron: 11%

High in fiber and iron content, but a carb bomb! Good for kids though, or after a killer workout :))

Kiwi Yogurt Snack Cake

Light and lovely.

Makes 20 thin slices.

Preheat oven at 350 F.

In a bowl, sift together:

- 1 & 1/2 cup whole wheat flour

- 3 tbsp corn flour

- 1 tsp baking powder

In a large bowl mix together:

- 1 cup pureed kiwi fruit (~ 3 kiwi fruits)

- 3/4 cup plain yogurt (Greek or Balkan style)

- 1/3 cup oil (such as olive, grape seed, etc)

- 1/4 cup honey

- 1 whole egg

- (pure) vanilla extract

Stir flour mixture into the yogurt mixture until just combined.

Pour batter into prepared loaf pan (layered with parchment paper) and bake for ~ 45 minutes.

Remove from the pan and cool on wire rack.

Nutrients per Serving: Calories: 95, Total Fat: 4.3g, Saturated Fat: 0.8g, Trans Fat: 0g, Cholesterol 12mg, Sodium: 8mg, Carbs: 13.4g, Fibers: 1.5g, Sugars: 5g, Proteins: 2.1g

Vitamin A 1%, Vitamin C 21%, Calcium 2%, Iron 3%