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NUTRITION Recipes


Quite often some very nice, healthy recipes include sweetener in their ingredients list. Sometimes you can just leave the sweetener out without affecting anything but the sweet taste of the finished product. If you like your foods with their natural sweet flavour to come through try eliminating the sugar or some of the sugar.


CITRUS-GINGER FRUIT SALAD This salad is naturally sweetened with fruit so you can enjoy it without the sweetener, in this case, hon- ey, even though it is not much.


2 tbsp ginger, finely chopped ½ tsp Raw honey 1 tsp Sucanat 6 grapefruits, peeled and sectioned (membranes re- moved, plus juice 6 oranges, peeled and sectioned (membranes re- moved), plus juice 1 tsp lime zest (about 1 lime) 1 tbsp fresh mint, shredded or cut into small pieces


1. In small saucepan, heat ginger with honey and sucanat until the sucanat melts and ginger softens, about 1 or 2 minutes. Set aside to cool. 2. Place grapefruits and oranges in a large bowl. You should have about 8 cups of fruit and juice. Gently mix in lime zest, fresh mint, and 1 teaspoon of cooled candied ginger. Wrap and refrigerate remaining can- died ginger for another time. (it is great in Asian stir fries or with rice. It will keep for several weeks.) 3. Keep fruit salad chilled in the refrigerator until ready to serve


Yield: 10 servings Prep time: 10 minutes Cook time: 5 minutes Serving size ¼ cup


APPLE CINNAMON COFFEE CAKE


CRUMB TOPPING I medium apple (Gala, MacIntosh, or Rome). Peeled, cored, and small diced (about 1 cup) 1 tbsp water 1 tbsp maple syrup ¼ tsp ground cinnamon ½ tsp arrowroot 2 tbsp whole wheat flour 1 tbsp whole wheat pastry flour ½ tsp sucanat 1 tbsp unsalted butter


CAKE ½ cup apple butter 1 whole large egg 1 whole large egg white 1 cup low fat or non fat buttermilk ½ cup canola oil 2 cups whole wheat flour ½ cup toasted wheat germ ¼ cup buckwheat flour ½ cup sucanat 2 tsp baking powder ¾ tsp baking soda 2 tsp ground cinnamon


1. Heat the oven to 350 degrees F. Lightly oil the inside of pan with one tbsp additional canola oil. 2. For crumb topping: in a small saucepot over me- dium heat add apple, water, maple syrup and cin- namon. Simmer for about 2 minutes until soft and apples begin to release their juice. Add arrowroot. Cook for about 1 minute until mixture thickens.. Set aside to cool. 3. In small bowl toss whole wheat flours with Su- canat and cut in butter with your fingers, a pastry blender, or two knives to make crumbs. Set aside. 4. For filling: In a large mixing bowl, beat apple butter, egg and egg white, buttermilk and oil together. Add whole wheat flour, wheat germ, buckwheat, Sucanat, Baking powder, baking soda, and cinnamon. Mix well: batter will be ver thick. Let batter rest for 10 min- utes. Pour into Bundt pan. 5. Stir cooled apples into whole wheat crumb mixture and mix until blended. Scatter over the top of cake. Bake for 45 minutes or until cake tester comes out clean when inserted in cake 6. Let cool. Cut into 20 slices and serve at room tem- perature


Yield: 20 servings Prep time: 15 minutes Cook time: 45 minutes Serving size: 1 piece Each serving has: 160 calories 7g total fat 1g Saturated fat 4 g protein 20 g carbohydrate 9 g sugars


13 mg cholesterol 2 g fibre


113 mg sodium Did you know?


One teaspoon of granulated white sugar is equal to about 4.2 grams (depending on its granularity). A teaspoon of honey weighs 7.16 grams.


32 CLUBLIFE FALL 2012


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