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It's no accident of course, that the month with
Valentine's Day is also Heart Month, so designated by the American Heart
Association to promote healthy lifestyles that can help prevent heart
attack and stroke. That means low-calorie, low-sugar, low-fat, low-salt
intake. Yikes.
And ironically, the fallback position for lowering
the sugar and calorie content of foods is the use of sugar substitutes.
And now we're told those substitutes may be more problematical to a diet
than sugar itself. So what's a health-minded person with a sweet tooth to
do?
Pretty much, you don't have to do anything drastic,
just a bit of re-thinking and re-working of recipes. Pick desserts that
are naturally lower in fat, flavor with spices instead of salt and use the
natural sweetness of fruit and certain vegetables to satisfy that tooth.
Here are three examples of low-fat, salt, sugar
treats that do not use substitutes but add healthy alternatives to make
delicious desserts to pamper your Valentine and your hearts. |
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DESSERT CREPES |
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Filled with warm
fruit compote, this is a delicious winter dessert, lunch, or
breakfast
Crepes
Filling:
Sliced or diced fresh fruit or warm fruit compote
(assemble before cooking crepes.)
Stir crepe ingredients together in a medium bowl. Cover and allow
to stand 1/2 hour. Heat and oil a 6" frying pan. Pour in just
enough batter to cover the bottom and tilt pan to form a round
crepe. Turn when lightly browned and cook the other side. Remove
crepe from pan. Stack finished crepes on a warmed plate and cover
with a linen towel to hold warmth. Or place on a baking sheet in a
warmed oven.
Fruit Compote:
Before making the crepes, cut up fresh, peeled (if needed) fruit
into bite-sized pieces and place in a bowl. You will need
approximately 2 cups of fruit. (Any fruit will do either a single
fruit or several combined.)
If using
fruit compote, heat cut-up fruit in saucepan until softened and
flavors combine. Drain juice before filling crepes.
Just before serving, spoon fruit into center of warm crepes and
roll ends over into tube shape. If desired, top with a dollop of
jam or lightly-sweetened ricotta cheese. Serves 5 (2 crepes
each).
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CUPCAKE MUFFINS |
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Take a sweet muffin
and frost it prettily - voila! A cupcake muffin.
Topping:
- 1 8 ozs pkg light cream cheese softened
- milk (low-fat or skimmed is OK)
- orange or lemon zest to taste
Beat together egg, oil, and applesauce. Add flour, baking soda,
baking powder, and spices; beat well. Stir in raisins. Spoon
batter into oiled and floured cupcake or muffin pan. Bake at 375º
for 20-25 minutes or until firm to the touch and browned or knife
inserted into the middle comes out clean. Cool on wire racks.
To make the frosting, cream together cream cheese and just enough
milk to make a thick, spreadable mixture. Mix in citrus zest to
taste (will not take a lot). Spread over cooled muffins and serve.
Makes a dozen muffins.
TIP: For a different take on the muffins, use one of the flavored
unsweetened applesauces, such as raspberry or blackberry.
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CARROT CAKE |
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Fruit adds sweetness
and heartiness to this rich-in-fiber cake
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2 C whole wheat
pastry flour OR unbleached all-purpose flour
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2 1/2 tsp. baking
powder
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1 1/2 tsp cinnamon
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3/4 tsp. fine
grain sea salt (can be cut in half)
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3/4 C finely
chopped walnuts
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4 oz unsalted
butter, heated until just melted
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1/2 C dried dates,
seeded and finely chopped into a paste
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3 ripe bananas (1
1/4 Cs), mashed well
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1 1/2 C grated
carrots (about 3 medium, peeled)
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1/2 C plain Greek
yogurt (2% or low-fat is ok)
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2 eggs, lightly
whisked
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6 oz cream cheese,
room temperature
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2 Tbsp. low-fat or
skimmed milk
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3 Tbsp. or less
agave nectar or maple syrup (to taste)
Preheat oven to 350F. Butter a 9x5x3( 8-cup) loaf pan (or 8x8 cake
pan) and line it with parchment paper.
Sift together the flour, baking powder, cinnamon, and salt. Stir
in the walnuts and set aside.
Stir the dates into the melted butter, breaking up the dates a
bit. In a separate bowl combine the bananas and carrots. Stir in
the date-butter mixture, breaking up any date clumps as you go.
Whisk in the yogurt and the eggs. Add the flour mixture and stir
just until everything comes together. Spoon into the prepared pan.
Bake for about 50 - 60 minutes or until a toothpick tests clean in
the center of the cake - it will be less if you're using a
standard cake pan. Remove from oven and let cool.
While the cake is baking blend together the cream cheese and agave
nectar or maple syrup. Taste. If you like your frosting sweeter
adjust to your liking. When the cake has completely cooled frost
the top of the cake with a spatula. Makes one carrot cake.
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Share your favorite recipes with
everyone!!
If you send a recipe, please include a phone number should there be any
questions about it.
We might use the recipes in a future column or
post them on our website.
Email your creations to:
cookscorner@newtownpress.com
or newtownpress@comcast.net
Send recipes by mail to:
Cooks Corner
The New Town Press
421 Stone Meeting House Rd.,
Woolwich Twp., NJ 08085
Send recipes by fax to: 856-467-3364
THANKS for SHARING!
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