Sunday, February 28, 2010

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%

Monday, February 22, 2010

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 :))

Sunday, February 21, 2010

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%

Thursday, February 18, 2010

Estonian Rye Cookies

(The original recipe asked for all-purpose flour and brown sugar. They've been replaced with whole wheat flour and honey)

Makes 3 dozens.

Preheat the oven at 375 F.

In a large bowl, whisk together:

- 1/2 cup butter (at room temperature, not melted!)
- 1/4 cup honey
- vanilla (pure extract)

until light and fluffy.

In a medium bowl, mix well:
- 1 cup rye flour
- 3/4 cup whole wheat flour
- 1 tsp baking powder

Gradually add the dry ingredients over the butter mixture. Mix into a dough, adding 3 tbsp of water.

Divide dough in 3 equal parts and roll each part into a cylinder. Cut each cylinder in 12 pieces.

Place on cookie baking sheet, one finger apart, and cook for 7-8 min.

Cool on racks.

They've been snowed over with cinnamon and are delicious with almond butter. And tea. Lots!

Nutrients per Cookie: Calories: 49, Total Fat: 2.7g, Saturated Fat: 1.6g, Trans Fat: 0g, Cholesterol: 7mg, Sodium: 1mg, Carb: 6.2g, Fiber: 1.1g, Sugars: 2g, Net Carbs: 5.1g, Proteins: 0.9g
Vitamin A: 2%, Iron: 2% RDV

Monday, February 15, 2010

Brownies (Chickpea Flour)

Preheat oven at 300 F.
In a large bowl, mix together:

- 4 eggs
- 4 dates (medjool)
- 2 tbsp honey
- 3/4 cup oil
- 5 tbsp cocoa powder
- 1/2 cup chickpea flour
- vanilla (pure extract)

Pour the mixture into a 8 inch square baking pan lined with parchment paper.
Bake for 20-25 min (internal temperature of ~ 200 F).

Let cool in the pan and cut in 24 pieces.

Nutrients per 1 Piece: Calories: 99, Total Fat: 7.9g, Saturated Fat: 1.3g, Trans Fat: 0g, Cholesterol: 35mg, Sodium: 12 mg, Carb: 6.2g, Fiber: 0.9g, Sugars: 4.4g, Protein: 1.8g, Vitamin A: 1% RDV, Calcium: 1% RDV, Iron: 2% RDV

* gluten-free; wheat-free; dairy-free; replace honey and dates with Stevia for keto-style version of this recipe.

Apple Rye Biscuits

Blends together apples, vanilla and cinnamon. Delicious and makes 28.

Preheat oven at 400F.

In a medium bowl, whisk together:

- 1 & 3/4 cup (organic) dark rye flour
- 4 tsp baking powder (magic powder)
- cinnamon

In a small bowl, whisk together:

- 1 cup plain yogurt (such as Greek or Balkan style)
- 1 apple: unpeeled and shredded with a grater
- 2 tbsp (raw, organic) honey
- 3/4 cup (olive or grapeseed) oil
- vanilla

Add wet ingredients to dry ingredients and combine.
Layer parchment paper over a cookie baking sheet. Drop dough by tablespoon onto parchment paper, 2 fingers apart.

Bake 10 minutes, or until biscuits are golden.

Nutrients per serving: Calories: 66, Total Fat: 3.1 g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 1mg, Sodium: 184 mg, Carbs: 8.5g, Dietary Fibers: 2g, Sugars: 2.7g, Protein: 1.3g
Vitamin A: 1% RDV, Vitamin C: 1%, Calcium: 2%, Iron: 3%

* egg free; wheat-free; low gluten content; dairy-free version: substitute 1 cup water for 1 cup yogurt; net Carbs: 6.5g/biscuit

** inspired by Apple Drop Biscuits (Spelt and Oat/Millet Flour) recipe from Jan/Feb 2010 number of Tosca Reno's Clean Eating Magazine

Sunday, February 14, 2010

Blueberry Rye Loaf

Makes 12, and smells like Christmas, Valentine's Day and middle of summer, all at the same time.

Preheat oven to 400F (200C).

To a larger bowl whisk together:

- 2 cups dark rye flour
- 4 tbsp baking powder (magic powder)
- cinnamon

In a smaller bowl, bring together and mix well:

- 1/2 cup plain yogurt
- 1/2 cup water
- 4 tbsp unpasteurized honey
- vanilla

Add well mixed wet ingredients to dry ingredients and combine.

Place batter in a lightly greased loaf pan.

Add 1 cup fresh (or thawed from frozen) blueberries.

Bake for 20-25 minutes, or until sides are golden-brown.

Nutrients per serving: Calories: 145, Total Fat: 5.7g, Saturated Fat: 0.9g, Trans Fat: 0g, Cholesterol: 2mg, Sodium: 6mg, Carbs: 22.8g, Fiber: 5.1g, Sugars: 7.4g, Protein: 3.4g
Vitamin A: 1%, Vitamin C: 2%, Calcium: 3%, Iron: 8% RDV.

* egg-free, wheat-free, low gluten content; for dairy-free: substitute 1/2 cup of water for 1/2 cup yogurt
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