Raspberry Tofu Dark Chocolate Ice Cream Cake

Tofu does not get any applause in my family.So I have to think of sneaking in this wonder protein in the most unsuspecting places.Like in the ice cream ,the silken tofu married so well with the intense berry flavor,leaving the picky eaters totally clueless about the disliked ingredient in it.


The cake was specially made in jubilation of Nabeel's seventh birth day.Yes,another healthfully blessed year.His asthma has shown significant improvement as he is growing.Watching the diet for low sugar ,low fat foods ,wholesome fruits,vegetables and grains immensely helped in improving his condition.My efforts to get him to eat the best aren't always success,there are some foods he absolutely cannot stand, and tofu is one of those.But I can't give up , had to think harder to incorporate the bland food with lots of flavorful berries to create this delectable cake.


I had to disclose the secret ingredient to him after blissfully finishing the first slice,for it changed his mind about the food,that he had decided to hate till eternity.Now he is more willing to appreciate it,if presented in such decadent dishes.That also means,a thumbs up for my ,eating more tofu mission.The other dishes that got approval were tofu smoothie and parathas,haven't got the chance to post them yet,but will do,one fine day.

Recipe : Raspberry Tofu Ice Cream
8 ounce Soft Silken Tofu
1 cup Coconut milk or almond milk or soy milk
2 cups frozen Raspberries
1/3 cup agave nectar or honey or maple syrup

Method
Process tofu in a blender until smooth. Add the frozen berries,sweetener and process until well smooth.Now add the milk and process again until well blended. Pour into one or more wide-mouthed jars. Cover and refrigerate for at least 6 hours before churning.Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions or if you don't have an ice cream maker,transfer the Ice Cream mixture in to a freezer proof container,preferably air tight.Freeze for about an hour,then get the container out and whisk the mixture using a spatula or hand held whisk or electric whisk to break the ice crystals forming over the edges of the container.Freeze and whisk again after 30-40 minutes ,repeat this for about 6 hours until the mixture is almost frozen.
Serve as is or layer in the chocolate cake as follows.


Recipe :Raspberry Tofu Dark Chocolate Ice Cream Cake
Ingredients
For Dark Chocolate Cake
1 cup all purpose flour
1/2 cup whole wheat flour
1/2 cup unsweetened cocoa powder
2 Organic eggs
2 tablespoon Fat free Sour cream
1/4 cup agave nectar or 1/2 cup dark brown sugar
1/2 cup semi sweet chocolate chips.
1/4 teaspoon salt
1 teaspoon baking powder
2 tablespoon Organic butter or Virgin pressed coconut oil,melted and divided
1/2 cup reduced fat Organic milk

3 cups of Raspberry Tofu Ice cream(as in recipe above)

Method
Melt 1 tablespoon of butter or coconut oil and the semisweet chocolate chips in a bowl(glass or steel) placed over saucepan with gently simmering water(double broiler).Stir occasionally until the mixture is smooth.Set the bowl aside.

Preheat Oven to 375F.Line the bottom of a 8x8 round baking pan with parchment paper.

Sift all the dry ingredients(flours,salt and powders) in large mixing bowl.
In another mixing bowl whisk together melted butter and sugar or agave ,Crack the eggs and whisk until combined.Add the prepared chocolate ganache, stir in milk ,sour cream and combine until mixture comes together. Now add the dry mixture slowly in to the wet mixture while stirring it.

Pour the mixture in to the prepared baking pan.Bake for 25 to 30 minutes until the center of cake come out clean on an inserted toothpick.Cool the cake for at least 30 minutes.Flip in to plate.Remove the parchment at the bottom of the cake.

Assembling the Cake
Thaw the Raspberry Tofu Ice cream for 30 minutes until soft enough to handle.
Line the same baking pan with a plastic wrap,put the cake back in the pan.Scoop the ice cream and spread over the cupcakes just until the pan is full.Cover and freeze for 2-3 hours before unmolding.When set,flip the pan on to a plate,remove the plastic wrap,flip again in to another serving plate to have the Ice cream layer on top.Garnish with some fresh raspberries.To slice,warm a sharp knife under running hot water for an easier cut.
For more fruity finish,prepare some raspberry syrup and pour over each slice.



Health Nut Challenge 6 : I Scream for Ice Cream : Join in the celebration of healthy frozen treats.Send in your best recipe,find details here..

A Year of Healthful Blogging.Cherry-Blueberry Crumble.Announcing the event ,Health Nut Challenge

Oozing with healthful recipes Health Nut completes a year this month.My mission here was to get the message of out about nature's best foods that heal,encourage more variety in diet ,look for alternatives for food intolerance or restricted diets.So far so good,I see this a beginning to my life long commitment to a take care of a gifted good health.I must thank all my visitors for the encouragement and the thoughtful awards that keeps me going.

The Cherry Blueberry Crumble seemed to be a perfect dessert to celebrate the first blogiversary of Health Nut.
Adapted from a an inspiring Baker,Deeba@PassionateAboutBaking,this simple dessert is the best way to enjoy the berrilicious season.
Recipe :Cherry Blueberry Crumble
for 6 medium ramekins or an 8X8 inches baking dish
Ingredients
3 cups(about 1 pound) blueberries
2 cups(about 3/4 pound) cherries,pitted and halved
2 tablespoon all purpose flour
1 tablespoon brown sugar or 2 teaspoon agave nectar
For Topping
1 tablespoon brown sugar or 2 teaspoon Agave nectar
1/3 cup whole wheat flour
1/3 cup whole rolled oats
2 tablespoon butter, cold ,cut in cubes

Method
Preheat oven to 375F.
Combine the flour,sugar and fruits in a large mixing bowl.Transfer them in to the baking dish or individual ramekins.
Prepare the topping by combining the flour,sugar and oats.Cut the butter in to the mixture using a fork.Now Sprinkle this mixture over the fruit mixture ,about a tablespoon on each of the ramekins,press gently.
Bake for 25-30 minutes until the crust is lightly brown and the fruit is tender and juices are bubbly and oozy .Serve warm with a dollop of low-fat ice cream .

Health Nut Challenge

I would love to go a step further with my purpose here ,by a food event that encourages healthy eating and cooking with variety of foods.Health Nut Challenge calls all the cooking enthusiasts to participate in this exciting event and share their creative recipes.To begin with,the first challenge is to cook a "Well Balanced 3 course meal".

What's a Well-Balanced Meal?
A healthy meal prepared with wide variety of different foods from five main food groups.A Well-balanced diet helps in optimal growth,development and maintenance of our bodies.
The five main food groups include :
Carbohydrates or grain group -Includes food from wheat, rice, oats, cornmeal, barley or another cereal grain.Choose whole grains over the refined grains.
Proteins or Meat&Beans Group -All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Trim excess fat from meats and choose healthier cooking methods like baking or grilling over deep frying.
Dairy Group - Milk ,yogurt and cheese should be fat-free or low-fat.Look for alternative sources of calcium if lactose-intolerant.
Fruit and vegetables Group - We need at least 5 serving of these every day.Eat more variety.
Fats and Oils Group -Vegetable oils contain essential fatty acids unlike the saturated fats like butter or shortening or margarine. See the chart of limitations of fats with age and sex.
Read here more information on Food pyramid and steps of healthy eating.

Rules and Guidelines
Vegan,Vegetarian or Non-Vegetarian all entries are acceptable in the Challenge as long as the meal adheres to the rules and guidelines below :

1.Prepare a totally satisfying well-balanced three course meal,keep it simple and combine your favorite foods which your family would love to eat.
First Course Appetizer or Soup or Salad:Use good amount of fresh vegetables.Can also include lentils\legumes or Tofu or low fat\lean meat* or seafood
See some of the soups and salads posted on Health Nut.

Second course Main Entree: Whole Grains are added bonus with Lentils\Legumes or Tofu or low-fat\Lean meat* or Seafood.Don't forget to add spices and herbs.
some of my recipes to get the idea :
Black Eyed Peas Sprouts Pasta,Soba Noodles tofu Vegetable Stir fry,Carribean Kabobs with Beans and rice,Green Mung Khichdi with Sesame Chutney,Harissa Chicken with Freekah\Couscous\Bulgur wheat & Greens,whole Grain Parathas with Dal Makhani,Hachapuri with Olives Mung Stew.

Third Course Simple Dessert or Pudding or Smoothie :The fruitier the better,use as many fruits and nuts as you can.And keep the sugar in moderation and saturated fat butter\Shortening\Ghee to the minimum.
Honey glazed Plums\Peaches,Dark Chocolate Strawberries,Beet Cheese Treats,Almond Stuffed Dates,Easy Carrot Pudding,Saffron Orange Basundi,Avocado Mango Cream,Flax Berry Smoothie.

*Low-fat\Lean meat or poultry ,includes Lean beef,low-fat chicken ,goat,lamb or turkey.

2.Any number of entries are welcome .Use the logo and link back to this post .Mail me your entry with following details by September 20 2009 to email address YasmeenHealthnut[at]
gmail[dot]com :
**Your Name and blog\Website(if you have one)
**Recipe link(Non-bloggers include the complete recipe)
**A Picture of all the 3 courses together or 3 Separate pictures of each course.
** Old entries are allowed as long as reposted.
**Your Location

Not to worry about perfect presentation of food,focus on the nutrition.
Here is an example of a well-balanced 3 course meal.

Appetizer : Vegetable Cutlets Similar to the Fish vegetable cutlets,made with just vegetables(potatoes,peas,carrots and broccoli),hint of spices and herbs.
Main course: Edamame Almond Mint Brown rice Pilaf\Pulov similar to the Vegetable Pulov,in this entree I used brown rice ,Edamame(soybeans) ,mint and nuts.
Dessert : Tofu Berry pudding ,a blend of summer's best berries and silken tofu,a recipe inspired by Sunshinemom@Tongueticklers


3.In celebration of the first anniversary of the blog,I'm giving away a $25 gift certificate to one lucky entry.


Get thinking and Cooking Healthy! I'm excited to see what the creative foodies can dish up for this Challenge.



Current Health Nut Challenge - 7

• 
  HNC 7 :Tropical Temptations


• 
  Previous Challenges :


• 
  * Well-Balanced 3 Course Meals


• 
  * Guilt-free Snacks


• 
  * Healing Foods


• 
  *Bitter Better Foods


• 
  *Cruciferous Celebration
  


• 
  *Healthy Ice Cream Carnival
  

Strawberry-Rhubarb Ice Pops(Popsicle)

Summer's here and so is the craving for frozen delights.The all-natural fruit Ice Pop with no artificial colors is the best thirst-quenching treat for sizzling summers.The Ice pop molds are easy to spot in stores at this time of the year.Not to worry,if Rhubarb doesn't suit your taste,make the Popsicle exclusively or with a combination of your favorite kind of berries.

(For 4 molds )

Ingredients
8-10 medium strawberries, hulled and chopped
1 cup rhubarb,chopped
1 tablespoon white sugar
2 tablespoons water

Method
Simmer the berries with rhubarb and water until very soft about 8-10 minutes.Puree in a blender or processor.Cool a little.Pour in the molds.Freeze for 6-8 hours.
To get the Popsicle out,dip or run under warm water,and slowly pull them out.


Strawberry-Greek Yogurt Popsicle.
Use 2 tablespoon of Greek yogurt(like Oikos) or just strain the yogurt in a muslin cloth for an hour.Prepare the puree as in the previous recipe,cool completely in fridge for 2-3 hours.Then mix the yogurt thoroughly in the chilled puree and pour in the molds and freeze.

These frozen delights are my entry Home Made #5 Ice cream and Strawberry Feast.

Be informed!
Beware of those vibrant artificial food colors often used in Ice pops,very pleasing for the eyes but nothing like it when its gets in your body.Sensitive kids prone to allergies and those with behavioral problems should totally avoid foods with synthetic colors.
Important Read**Why avoid the Artificial food Dye?
Hyper kids?,cut out preservatives

Grapefruit Dark Chocolate Cake,Celebrating Nabeel's Birthday

It was this time of the year with nature's beauty at its best, budding greenery ,blooming flowers and signs of new life everywhere,my darling boy was born.The joy of cuddling with precious new born was indescribable.Nabeel(meaning "noble") was a chubby baby with angelic eyes , reached his milestones crawling to walking earlier than an average baby.He was healthy toddler who always appeared bigger than his age.
Nevertheless his diagnosis of asthma,didn't stop from being a sportive kid,which he loved to be,plays soccer and has an amazing interest in Math and reading.
My noble prince turned 6 last week,more than the cake he was excited about the kiddie laptop which he was patiently waiting to be gifted,a very small price indeed considering all the pain and discomfort he went through after a recent asthma episode. With tears trickling even while I write this post,he never gives up his fight for the healthy life he deserves and bounces back each time with vigor of a fighter and charm of an angel.

Grapefruit Dark Chocolate ganache Cake
I was inspired by Muneeba's incredible Red orange yogurt cake ,but with no luck finding the red oranges,I used a similar citrusy grapefruit.With good quality dark chocolate ,that makes lot of difference ,not too sweet and the dose of antioxidants in the fruit and cocoa made this an incredibly good celebration cake.
Ingredients
2 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1 cup reduced fat or fat-free yogurt
1 cup grapefruit juice,freshly squeezed
2 teaspoon,zest of orange and\or grapefruit
3 large Organic eggs
1/2 cup brown or white sugar
1/2 cup Dark chocolate chips(I used ghirardelli 60% cocoa )
1/2 cup vegetable oil
For sprinkling on Cake
1/2 cup freshly squeeze grape fruit juice
2 tablespoon Orange blossom water
Ganache frosting
8 ounce semi-sweet or dark chocolate chips(I used ghirardelli 60% cocoa )
1 tablespoon Organic butter
3/4 cup Organic whole milk.

Nuts for coating the sides
1 cup nuts(Walnuts,almonds,macadamia nuts ,pecans or pistachios),finely chopped or coarsely processed

Method
Preheat the oven to 350 F.Grease 2 baking pans(8-inchs) with a non-stick cooking spray or little bit of butter and light sprinkle of all-purpose flour over the butter coating.
Prepare the batter
In mixing bowl,whisk the eggs for a minute combine with the sugar, oil ,yogurt,milk and juice.Set aside.In another large bowl,sift the dry ingredients flour,baking powder,soda and salt,mix in the chocolate chips.To the flour mixture slowly add the egg mixture,combine until smooth and well blended.
Bake
Pour the batter into the cake pans and bake about 30-35 minutes until a toothpick inserted comes out clean. Allow to cool at room temperature.

sprinkle the Juice and blossom water
After the cakes are completely cooled.flip and lay each of then on a rack or clean cutting board.Sprinkle the mixture of juice and orange blossom water all over.Allow to soak up for 10 minutes.

Prepare the Ganache
Place the Chocolate chips in a glass or steel bowl. Heat the milk and butter in a saucepan over medium heat. Bring just to a boil. Immediately pour the boiling milk over the chocolate and allow to stand for 5 minutes. Stir with a whisk until smooth.

Layer and frost the cake
Place one of the cake on a wire or metal rack placed on a clean plate to collect the drips.spread about 3 table spoons of the ganache over the top using a spatula.Place the other cake over the top,now pour the remaining ganache evenly all around the cake,allow to drip.The drips in the plate can be melted and used again in baking or to make chocolate truffles.
Coat the sides with nuts
Before the chocolate sets,take a tablespoon of nuts mixture at a time and stick them along the sides until coated all around the cake.

Garnish with fresh slices of grapefruit just before serving.Stays moist in a refrigerator for up to a week.



The special cake is my entry for Meeta's Monthly mingle :Spring cakes.

Almond Cocoa with Home made Almond Milk(100% Dairy free), Almond milk Versus Cow's milk

Like many I assumed only dairy products milk\cheese\yogurt as good sources of calcium.Considering how big and powerful the milk industry is,people are made to believe that it is the only good source.Unless one chooses to become vegetarian for better health or search for alternatives due to allergies or lactose intolerance,the equally nutritive alternative sources like Soy ,Almonds, vegetables like Kale,broccoli,Okra,lentils like Urad, remain undiscovered.

In my case it was my son's asthma which lead to hunt for alternatives.Excess intake of Dairy products are not recommended for asthmatics,as it can increase the mucus production.I have limited his intake to Organic reduced fat milk after the diagnosis ,I also substituted with alternative sources like above to make up for the daily required recommendation of calcium.He is used to the flavor of cow's milk,the change to soy milk with a distinct after taste was not liked hence I tried the almond milk with mellower taste,even that he wouldn't take it unless flavored with cocoa.Total transition seems impossible with his picky tastes.But when ever he has an episode of cold followed by symptoms of asthma,I stop all kinds of dairy products for few days until he gets back to normal breathing pattern,that helps the symptoms from getting bad to worse.That's no doctors advice,its purely based on my observation and research in milk's connection with excess mucus\phlegm production.

Even if you don't suffer with any kind of milk allergies,try Almonds for its extra nutrition of Iron and Vitamin E ,totally absent in cow's milk and above all it has Zero cholesterol.

Though prepacked Almond milk may not provide same health benefits as the Whole Almonds ,home made Almond milk is good alternative.If plain is too bland for you,flavor it up with cocoa or the strawberry syrup.


How to make Home made Almond Milk?

Ingredients:
1 cup Raw almonds
3 cups of water(use filtered or nursery water for babies)

Method : Soak the almonds overnight in plenty of water.Remove the skin and process in the blender with 3 cups of water until smooth.Now filter through a cheese cloth\muslin cloth in to a clean storage container.Store in fridge for 4-5 days.
Do not throw away the pulp
Use it in baking cookies ,bread or thickening gravies .You even dehydrate it until dry and flaky then dry grind it to make almond flour.
See a helpful Step-by-Step almond milk recipe


For my brave boy who has been through so much struggle at tender age,this almond cocoa is just for you buddy.
Almond Cocoa (Hot and Cold)
Ingredients
2 cups unsweetened Home made almond milk
2 teaspoon unsweetened cocoa powder
1 1/2 teaspoon brown sugar or natural sweetener like agave nectar
1/4 teaspoon pure vanilla or pinch of cinnamon for flavor.

Method
Cold
Process in a blender or use a whisk to blend together the cold almond milk,sugar and cocoa until well combined.
Hot
Heat the milk to desired temperature over medium heat,whisk in cocoa and sugar until smooth.Serve warm.

The recipe is off to Alka's Just For You event.

Daily Calcium Needs
How much calcium is one supposed to take for healthy bones and efficient functioning of other vital body processes ?

1 cup of almond or cow or soy milk has about 300mg of calcium.

Please Note:sodium increases calcium losses,so reducing salt intake would also help in calcium absorption in the body..thanks for the useful bit of info Sweta.

Vegan Banana Walnut Quick bread

With flax meal as the replacement for eggs and the sweetness and moist texture from the ripe bananas,the Banana Walnut quick bread tops my list of Hearty banana-licious recipes.The riper the bananas the more rich its in potassium ,make sure you use nicely or overly ripen bananas.
Bananas are regular in our house,me and Mr.Health Nut usually have it for breakfast.But unfortunately just as much I can enjoy bananas my son Nabeel cannot because of his asthma.Bananas are listed among food to avoid for asthmatics because it can produce excess mucus.I especially avoid these for him during peak asthma seasons of Spring and autumn.Rest of the season he does eat them occasionally,baking them in breads or muffins instead of eating whole is less likely to cause as much mucus.

Recipe
Ingredients
2 1/2 cups of whole Wheat flour
1/2 cup flax seed meal(replacement for 2 eggs)
3/4 cup walnuts coarsely chopped
1 teaspoon baking powder
1/2 teaspoon baking soda
2 ripe bananas,mashed
1/2 cup dried fruits like cherries,cranberries,raisins or apricots
1/4 cup Pure Maple syrup or date syrup or agave nectar[1/2 a cup of brown or white sugar]
3/4 cup soy milk or fruit juice
1/4 cup of vegetable oil or Olive oil

Method
Preheat oven to 350 degrees F and place rack in center of oven.Grease a 9 x 5 x 3 inch loaf pan with butter; set aside.

In a large mixing bowl sift the flours and mix in the flax seed meal along with the other ingredients until well combined.
Bake in the middle rack of the oven until the crush is lightly brown about 40-45 minutes.
Cool about 30 minutes;loosen the sides using a table knife,flip the pan on to the cutting board. Slice and serve with fresh slices of banana. Store in an airtight container in fridge for a week.

The Vegan Banana Walnut Quick bread is my entry for the Food In Colors :Yellow ,a vibrant food event, hosted by Sunshinemom.And also Sindura's Bread Mania and Baking for Beginners

Beauty tip
Another good use of ripe bananas is the soothing banana mask.Mix 1/4 of ripe mashed banana with a teaspoon of honey ,slather all over face and also keep a slice each over the eyes(helps in lightening dark circles under eyes) and lay back , relax for 10 minutes before rinsing clean.

Apricot Trifle

A trifle is an simple dessert to put together with layers of cake,custard and fruits.I prepared this last dessert as a farewell to year 2008 with the luxurious apricot fruit.The canned apricots are affordable but the dried apricots are a little pricey.I used both dried and canned apricots in the trifle and prepare the custard
with low fat milk,If you can make the custard lump free then assembling the trifle is a cake walk.
Ingredients
6-8 apricot halves,canned
5-6 dried apricots,chopped
Chocolate cake or pound cake\sponge cake ,cut in small cubes
Apricot flavored Jello(kosher\halal) ,cook as per instructions and cut in any desired shape about 1 cup.
mixed dried fruits and nuts
For custard
2 cups reduced fat Organic milk
2 tablespoon corn starch\custard powder
2 tablespoon sugar
dash of pure vanilla extract(alcohol free)

Method
To make the custard,bring milk to a boil , dissolve corn starch in 2 tablespoon of water and slowly add in to the hot milk while stirring constantly.Cook until it thickens about 5 minutes and keep stirring to prevent lumps.Stir in the vanilla and cool.
Assemble the triple in a big transparent bowl or individual serving cups.Layer the
Jello cubes at the bottom ,then the cake slices or cubes,drizzle the custard all over,spread some chopped canned and dried apricot ,another layer of cake and custard ,finish by topping with remaining Jello,fruits and some nuts.Serve cold.
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Apricot trifle is my entry for A Fruit a month,a monthly fruit event started by Maheshwari,hostess of this month's luxurious Apricot fruit is Siri of Siri's Corner.
Apricot Nutrition Facts
Fresh, dried or canned, apricots are one of the best sources of beta-carotene, with just one fresh apricot providing about the daily recommendation of vitamin A. The beta-carotene is converted to Vitamin A in the body. This nutrient helps protect the eyes and keep the skin, hair, gums and various glands healthy. It also helps build bones and teeth. Plus, research shows that Vitamin A helps to fight infection by maintaining strong immunity.


Hope everyone is having a joyous holiday season. Thank you for visiting my space here and the lovely comments.Have a wonderful and healthy new year:)

Dark chocolate Pecan Cookies-simple to bake and scrumptious to eat

I always prefer fresh home made cookies to store bought ;all for good reasons ,I have total control over the sugar and fat in the cookies and can avoid all the preservatives and additives hard to interpret.I usually bake my cookies with nuts and fruits with dark chocolate or cocoa powder.And there is nothing better than the aroma of fresh-baked cookies filling the home and delighted faces of my little ones on seeing a cookie(with chocolate in particular).Dark Chocolate pecan cookies are simple to bake and scrumptious to eat,you can top with any nuts and mix in any dried fruits or use a tablespoon of cocoa powder instead of dark chocolate.
Ingredients
1 1/4 cup all-purpose flour
1/2 cup Almond meal or finely ground almonds
1/2 cup Brown sugar
2 tablespoon butter
2 tablespoon Organic milk,little more if needed
3/4 teaspoon baking soda
1/4 teaspoon salt
1 organic egg
1 teaspoon flax seeds(optional)
1/2 cup dark chocolate chunks(use any dark chocolate bar)
1/4 cup(12) whole pecans or almonds

Makes a dozen cookies

Method
Whip butter and sugar in a bowl,until creamy.Whisk in egg ,milk and beat until well combined.
In another mixing bowl,combine flour, baking soda,flax seeds and salt.Add the egg mixture and mix until mixture comes together,add little more milk if needed.

Grease a cookie sheet lightly with oil and drop a spoonful of the mixture in 2 rows about one inch apart.Top with a pecan and dark chocolate chunks and bake at 350° for 15 to 20 minutes, until lightly browned. Remove a and let cool completely on a rack.

These cookies are my entry for sharmi's Holiday cookie event and Vandana's Baking for beginners and JZ's Santa's holiday challenge and Purva's Christmas feast Event .

Low Sugar,Sugar-Free Chocolate Cherry Almond Biscotti

Low–sugar or Sugar–free is the latest health trend, given the health risks of all the sugar in the average diet.Responsible experts say to use artificial sweeteners sensibly and certainly natural sweeteners are better choices.
Some Common Sugar substitutes chart with Glycemic index(GI).

SUBSTITUTE	NATURE	Glycemic Index
Agave nectar	Natural	Low
Stevia	Natural	Low
Splenda	Artificial	Low
Sweet N Low	Artificial	Low
Nutrasweet	Artificial	Low
Pure Honey	Natural	Medium
Pure Maple Syrup	Natural	Medium
Brown Rice Syrup	Natural	Medium
Barley Malt	Natural	Medium

Substitutes with low GI is best for diabetics.Substitutes with medium GI when used in moderation are good for a low-suger diet.Adding fruits to your recipe is also a healthy way to substitute sugar.Stevia is considered best substitute for diabetics.

Biscotti,the toasty twice-baked biscuits with sugar substitutes are just the right start for a healthy low-sugar or sugar-free diet.
(Following recipe with honey\maple syrup\brown rice syrup\barley malt is low in sugar and with a natural\artificial sweetener is sugar-free)
Ingredients
3/4 cup Whole wheat flour
1/2 cup All-purpose flour
1/2 cup unsweetened Cocoa powder
1 teaspoon baking powder(Aluminum free)
1/4 cup pure honey or 1/2 cup agave nectar(also available in health stores) or 3/4 cup artificial sweetener(Splenda)
2 Organic eggs
1 tablespoon vanilla extract
1/2 cup chopped almonds
1/3 cup dried cherries or cranberries(unsweetened)
1/4 kosher salt
1/4 cup olive oil.
Method
The method is same as the Biscotti recipe I posted earlier.
See Recipe

Make the dough
Preheat the oven to 350 degrees F.
Line a baking sheet with parchment paper. Sift the flours,cocoa powder and baking powder in a medium bowl to blend then stir in the almonds and cherries\cranberries. Beat the eggs,sugar, Olive oil, and salt in a large bowl . Mix the flour mixture and egg mixture until blended.
Form the dough into wide log shape and place on the baking sheet.
Bake
Bake until light golden, about 40 minutes.
Cool and cut
Cool for at least 30 minutes on a rack.Place the log on the cutting board. Using a sharp serrated knife, cut the log on a diagonal into thick slices. Arrange the biscotti, cut side down, on the baking sheet.
Bake Again
Bake the biscotti until they are pale golden, about 15 minutes. Transfer the biscotti to a rack and cool completely. Enjoy this crunchy delight with tea ,coffee or milk

Enjoy this crunchy delight with tea ,coffee or milk. Gift them to some one health conscious and let them know about the sugar secret of the recipe.

Other Low-sugar wonders to try :

Fig Linzer Cookies	Blueberry Almond Banana Muffins
Fruit Dark Chocolate and Almond Granola Bars	Whole Wheat Biscuits with Apple Butter
Plum Clafoutis	Nutty Fruity Granola
Cherry Blueberry Scones

All of the above Low Sugar and Sugar free recipes are off to Sangeeth's Eat Healthy : Fight Diabetes Contest.

Fig Linzer Cookies : Its an Austrian Pastry!

Linzers cookies one of the most famous cookies of Austria . Now ,how did i stumble upon the Austrian recipe ? I googled for sandwich cookies and i found these Austrian delights. Ha, thats the magic of Google.The original recipe is posted here, I made a low-fat version with few changes in the ingredients.

Linzer cookies are crisp toasty cookies sandwiched together with a delicious fruit filling(Usually berries or figs) are perfect for tea time snack or Kiddie lunch box snack .You could even gift a box of these healthy decadent cookies to your fortunate friends or colleagues at work.

Ingredients

For the cookies
3/4 cup all purpose flour, plus extra for rolling the dough
3/4 cup Whole Wheat flour
1/2 cup Blanched or Sliced Almonds,toasted and ground(Hazelnuts or Pecans can also be used)
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
2 tablespoon Olive oil
2 tablespoon butter, softened
¼ cup light brown sugar
1 Organic egg
1 teaspoon vanilla
zest of 1 orange, finely grated
1/4 teaspoon salt
Granular sugar for topping

For Filling
3/4 cup of Fig Jam(recipe follows) or store-brought raspberry jam

Makes about 12 medium sandwiches cookies.

Method
Preheat oven to 325° F. Line baking sheet with parchment paper or non stick baking mats.
Prepare the Dough
Sift together the flours, baking powder, cinnamon and salt;Mix in the ground almond and set aside.

Beat the Oil,butter,the sugar and egg in a large bowl until smooth and fluffy. Then stir in the vanilla and fully incorporate. Add the sifted flour mixture, and mix until just combined.

Form the dough into a ball, cut in half, flatten into a disk and wrap each half in plastic. Chill the dough until firm, at 30 minutes.
Roll the Cookies
Roll out one half of the dough into a 1/8 inch thick rectangle on a lightly floured surface. Using cookie cutters(Rectangle or Circle or Heart Shape), cut out as many cookies as possible from the dough. With a spatula, carefully transfer the cookies to the prepared baking sheet and place about 1 inch apart. Using a smaller cutter of the same shape, cut out the centers from half the cookies (this will form the top of the sandwich); reserve the scraps and re-roll with the other chilled half of dough. Repeat this process with the other half of the dough.Top the cookies with the middles cut with some granule sugar .
Bake
Bake the cookies in the preheated oven until the edges are golden, about 12-15 minutes. Transfer to a wire rack to cool completely.
Assemble the Sandwich
Spread about a teaspoon of the fig jam(recipe below) on the cookie bottoms. Sandwich with the cookies with the middles cut out. Enjoy with a cup of hot tea,coffee or milk. Stores in air cookies jar for about 3-4 days, mine didn't last for more than 12 hours!

To make the Dried Fig Jam

Ingredients
8-10 figs, dried or Ripe,stem cut off and chopped
1 cup of water for dried and 1/2 cup if using fresh figs
2 tablespoon lemon juice,fresh squeezed
1/4 teaspoon ground cardamom(Elaichi)

Method
Place figs in a medium pot and add the water,cook for medium heat for about 30 minutes until figs are all soft and tender. Add lemon juice , stir and simmer another 5-10 minutes until most of the water is dry. Process in blender or food processor in to fine paste. Store in Sterilized jar, use on toasts or for making sandwich cookies.


These cookies are low in sugar ,good for snacking and nutritious enough for a kiddie lunch box. I'm sending this recipe to Vandana's Lunch Box Special Event.

Fish Vegetable Cutlets

Fish vegetable cutlets are spicy with goodness of fish and vegetables combined, perfect with salads or in sandwiches or as a side with Rice\Sambhar.

Ingredients
3 Fish fillets(about 1 pound) Trout or Tilapia or Salmon ,any Oily kind
3/4 cup broccoli florets
3-4 baby carrots,chopped
1/2 teaspoon turmeric
1/2 teaspoon ginger and garlic paste
1/2 teaspoon or more Chilly powder
1/2 teaspoon each of cumin and coriander powder.
2 tablespoon finely chopped cilantro\coriander leaves
2 tablespoon Olive oil or Vegetable oil
1 slice Whole wheat bread, pulse in a processor to make fresh bread crumbs or use any store bought bread crumbs.

Method
Poach the fish
In a sauce pan heat 2 cups of water on medium flame and drop the fillets. Cover and let cook for about 15 minutes until tender.Drain water and pat dry. Shred and set aside.
Boil the vegetables
In a separate sauce pan boil water and add the veggies and let cook until tender. About 15 minutes. Drain all water, mash the veggies and squeeze out any excess water using a paper towel. The cutlets may break if the veggies are watery.
Prepare the mixture
In a pan heat a teaspoon of oil and add the ginger and garlic paste. Saute for 2-3 minutes until lightly brown. Add the spices and saute for about 2 minutes until aromatic. Add the squeezed out veggies and shred fish. turn heat off and mix until well combined. When cool enough to handle , shape in to round patties. Lay the bread crumbs on a plate and coat the patties with crumbs on both side, shed any excess crumbs.
Shallow fry the Cutlets
Heat oil in a non-stick pan on medium heat and shallow fry until lightly brown on both sides. Serve in a sandwich or with Rice\Sambhar or Salads.

Potato-lovers Tip: add 1/2 a medium sized boiled and mashed potato ,if the patties seem to be falling apart.

See Fish Biryani post to know about Omega 3s in fish.
These calcium rich cutlets are my entry for Eat Healthy :Calcium Rich hosted by Sangeeth

Tears in Patience : Nabeel's battle with Asthma

Patience(As-Sabr) is essential and rewarding when difficulties arise. I had to be patient in understanding my son's condition and accept that its fatal if not treated.Though my son's Asthma is categorized as moderate not severe. Last week's asthma episode was scary.

Nabeel,my 5 year old intelligent handsome boy was very sick recently. He is incredibly active and naughty like any kid his age, but some days are tough for him. He was excited about full-time Kindergarten. Had a wonderful start ,he was quick in learning every classmate's name with spelling and was enjoying his outdoor activities .But seasonal allergies have started kicking in with the change in weather. Was it the seasonal change or unhealthy snacking at school or exposure to germs or irregular exercise routine or his mom's bad decision to stop his daily asthma medicine ?one or all of these could have triggered his worst asthma symptoms. Looked like a bad cold the night before he had the asthma flare-up .Next morning we could not bear the sight of him gasping for breathe and very restless due of lack of oxygen in the body. His quick relief medicine wasn't helping . We had to rush him to the Emergency Room, quick injection of Steroids and oxygen , was assuring that he was in safe hands. He was soon out of danger(Alhamdulillah)! .He is home now after 2 days in hospital.
Nabeel's asthma nearly changed our lives since he was diagnosed with it when he was 4. No doctor tells us to watch for his diet , they just prescribe the medicines. But I learned from health books, diet change is essential along with the medicines to cure a condition like Asthma(or any inflammatory conditions like heart disease,arthritis,allergies and even cancers). I put him on restricted diet with no candies ,processed foods,sugary buttery foods or juices and eating mostly health foods .He does Yoga and some breathing exercises with me to keep active. He absolutely loves ice-cream,candies like any other kid, but sadly , mommy never buys those for him. We almost never eat out, eat mostly home-made food .
Nabeel loves the baked breads , muffins ,goodies i bake besides the spicy Indian food. He is the inspiration for starting this blog about health foods.
Blueberry Almond Banana Muffins is one his favorite muffin he packs for lunch to school.

Asthma can be diagnosed at any age, common in children 3-8 years. Some grow out of it ,which is called childhood asthma. We hope and pray(Inshallah) Nabeel grows out of asthma like most kids do.

Whole Grain Blueberry Almond Banana Muffins

I wonder why the grains milled off from nutrients(Vitamins,antioxidants,proteins and minerals) and label as enriched flours? Isn't that deceiving? .Think about all the valuable nutrients lost when a grain like rice or wheat is milled. Even after enrichment, milled grains do not have as many nutrients as whole grains, and they do not provide as much fiber, if any. Remember everything we cooked with plain white smooth All-purpose flours can be substituted with wholesome whole grain flour.
I make these wholesome muffins at least once a week ,with different fruits. Its light on sugar too hence good for kiddie lunch box.
Ingredients needed are
2 cup Whole Wheat Flour
1 ripe Banana,mashed
1/2 cup fresh blue berries\Currants(Used dried fruits if fresh fruit is not in season)
1/4 cup almonds coarsely chopped.
2 organic eggs
2 tablespoon Pure Organic Honey or use 1/4 cup Agave nectar for a healthier sugar free alternative
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 cup Olive oil
1/4 teaspoon salt

Makes about 6 medium muffins
To make the muffins
Preheat oven to 400F
In a large bowl,sift together the wheat flour,salt,baking powder and soda.
whisk the eggs,oil and Honey ,fold in mashed banana and blueberries. Mix this egg mixture in the flour mixture.
Line you muffin tray with parchment cups or spray with cooking spray. Fill each cup 3/4 full.
Bake for about 20minutes, until toothpick inserted in the center comes out clean.

These hearty muffins are my entry for JFI: Whole Grains hosted this month by Suganya.

Fruit Dark Chocolate and Almond Granola Bars

Nuts..Chocolate...Fruits..all in one granola bar! Its a nutritious low fat snack to relish on. The store brought Granola bars are packed with sugar usually corn syrup is used as a sweetener and binder ,but i'm using a natural sweetener and an organic egg as a glue for the bars. These are perfect to go snacks or even to go breakfast.

Ingredients needed
2cups cups old fashioned rolled oats
1/2 cup Almonds or Pecans
1/4 cup Pure honey or 1/2 cup agave nectar(natural sweetener)or 3/4 cup Splenda(artificial sweetener)
2 tablespoon Extra Virgin Olive Oil
1/2 teaspoon sea salt
1/2 cup dried fruit, any combination of apricots, cherries or blueberries
1/4 cup Dark chocolate coarsely chopped
1 tablespoon all-purpose flour
1 Organic Egg

To make this Healthy Snack
Preheat the oven to 325F.
Place the oats and nuts on a cookie sheet,toast in the oven for 10-15 minutes, turning occasionally. Transfer them in a mixing bowl and let cool for few minutes. Mix in the chopped chocolate ,cinnamon and flour

Whisk the egg in another bowl and stir in the the honey,Olive oil and salt. Add the egg mixture to the oat mixture. Spread the mixture on the baking dish(9x8 inches) lined with Aluminum foil .Press down evenly distributing the mixture. Bake for about 25-30minutes. Cool; cut into bars with a lightly oiled knife.

Whole Wheat Biscuits With Apple Butter

Indulge in the great taste of biscuits made from combination of whole wheat flour,for heartiness and fiber, and all-purpose flour, that keeps the dough light and airy. Top them with home-made fruit butter like apple butter(No dairy butter in apple butter)
(recipe is an adaptation from Mayo clinic Williams-Sonoma Cookbook)
Ingredients needed for Whole Wheat Biscuits
1 cup whole wheat flour
1 cup all purpose flour
1 tablespoon of Pure Honey or Maple syrup
1 tablespoon of baking powder
2 tablespoon cold unsalted butter,cut in small pieces
3/4 cup low fat milk.

Method
Preheat Oven to 425F. To keep the biscuit bottoms from getting too dark,line a baking sheet with aluminum foil.
In to a bowl,sift together the whole wheat flour,all purpose flour,sugar,baking powder and salt. Add the butter and using a fork blend it in to the ingredients. Add the milk and stir briskly. Do not over mix, the dough should be a little sticky.Turn the dough onto a floured surface, dust top with flour and gently fold the dough over on itself 5 or 6 times. Press into a 1-inch thick round. Cut out biscuits with a 2-inch cutter, being sure to push straight down through the dough. Place the biscuits on a baking sheet . Repeat the same with remaining dough.
Bake until lightly brown and risen to twice their unbaked height,12-14 minutes. Serve warm with some home made fruit butter


Fruit Butter
Fruit butters are made by gently simmering fruits purees until much of their water content evaporates resulting in intensely flavored spreads that are almost as thick and smooth as softened dairy butter,but with none of its fat.
Fruits butters can be made from apples,pears and peaches.

Ingredients for Apple Butter
4 medium apples(any kind)
3 cloves
1 cinnamon stick
pinch of salt

Method
Wash and chop the apples. Transfer them to a pot with about 2 cups of water and drop the whole spices. Allow to simmer for about an hour till the mixture is thick. Fish out the whole spices. Process the apple mixture in a food processor or blender until smooth. Pour through a sieve in to a clean Sterilized Jar. Stores in fridge for a month.
These biscuits are my entry for WBB combi Breakfast hosted by Latha.

The Fruit Butter is my entry for Roma's Long live the Shelf

Fruity Chunky Chocolate Cookies(Vegan)

These low-fat all vegan cookies are decadent with Dark chocolate chunks in every bite ,sweetness from fruits and honey and could certainly become one of your favorite kind of Chocolate indulgence.
Ingredients needed
1 green or bosc pear.
2 ounce(about 50grams) Dark chocolate(i'm using the dark chocolate bar with nuts and fruits)
3/4 cup All-purpose flour unbleached
1/4 cup whole wheat flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
2 table spoon Honey
2 table spoon milk
pinch of Salt
3 tablespoon Olive oil.

Makes about 8-10 medium size cookies


To make these Scrumptious cookies
Poach the pears
Peel and core the pears.Cut the pears in 4 quarters. Bring 1 cup of water to boil in a saucepan and poach the pear quarters for about 20 minutes. Drain all water from pears and coarsely chop in a blender or food processor. Set aside in a bowl.
Prepare the Batter
Preheat Oven to 375F.
Break the Dark Chocolate in to big chunks.Sift flour and other dry ingredients in mixing bowl. Mix in the processed pears,chocolate chunks and stir in honey ,oil and milk. Add few more drop of milk if needed to bring the ingredients together.
Bake
Grease your cookie sheet and drop a spoonful of mixture about 1 inch apart in 2 rows.
Bake for 22-25 minutes until lightly brown on top. Serve warm with cold glass of milk.


These snacks are my entry for Hima's Sunday Snacks Event