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