Guilt Free Carrot Cupcakes with Coconut Cream Frosting

Guilt Free Carrot Cake with Whipped Coconut Cream

We love carrot cake, but it didn't love us back...UNTIL we discovered a recipe from for Whole Wheat carrot cake that I further modified to be free of processed oil and refined sugars. Spices, honey and raisins add natural sweetness and depth. Pineapple and Applesauce contribute to moistness. Flax seed meal also provides Omega 3 fats. The coconut cream frosting is a lighter, sugar and dairy free option to the traditional cream cheese frosting. 

These little jewels are perfect for special occasions, but also guilt free enough to make more often for a healthy snack/treat.

Ingredients

• 1/3 cup Honey
• 1/2 cup raisins
• 3/4 cup Flax seed meal
• 1/4 cup unsweetened applesauce
• 2 Eggs
• 1/2 tsp. Salt
• 1 1/2 tsp. Cinnamon
• 1/4 tsp. nutmeg
• 1/4 tsp. clove
• 1 cup Bob's Red Mill Whole Wheat Pastry Flour
• 1 cup Carrot, grated
• 1/4 cup Walnuts or Pecans, chopped
• 3/4 tsp. Baking Soda
• 1 tsp. Baking Powder
• 8 oz. fresh pineapple, finely chopped.

Prepare

1. Preheat oven to 350°F and grease a 9 x 9-inch pan.

Pour into a greased 9-inch round pan and bake at 350°F until toothpick comes out clean (about 40 minutes).

2. Mix together honey, flax seed meal, applesauce, eggs, salt and spices. Combine the flour, baking soda and baking powder. Add the dry to the wet along with the carrots, walnuts, raisins and pineapple and mix well.

3. Pour into regular or mini cupcake liners and bake at 350°F until toothpick comes out clean (about (mini) 10-15 minutes or (regular) 20-25 minutes). For Cake version allow approx. 40 minutes.

 

Whipped Coconut Cream Frosting

1 can of Chaokoh full fat coconut cream, placed it in the fridge overnight.
Open the can without shaking it or turning upside down.
Spoon into a mixing bow
Add 2 packets of Stevia powder to the white stuff.
Whip the coconut milk froth until creamy. Start on low and move to a higher speed, move the beater in an up and down motion to infuse the mixture with as much air as possible.
Spread on cooled cupcakes and decorate for immediate serving.

 

 

Pannini Pressed Latkes - Low Oil/Fat

Latkes + Pannini Press = Healthier Hannukah Treat

I have no idea why, but my family has developed an amazing love affair with Latkes. Prior to experimenting with this mash-up, we avoided making them at home because of the frying mess associated with these savory treats. I always loved that you can make any sandwich taste great by pressing it in the pannini maker, so why not a Latke?

NOTE: This mash up does require that you have either a pannini press, George Forman grill, or regular waffle maker. Having a food processor around does cut the prep time for grating potatoes.

Low Fat Latkes

4 Medium Golden Yukon Potatoes (Organic preferred), Shredded or Grated
1 medium shallot or 1/2 yellow onion, finely chopped/diced
1/4 cup fresh parsley, finely  chopped
3 sprigs fresh thyme
1/4 cup Ground Flax Meal
1 Egg (For vegan version, substitute a flax egg)
1/4 Teaspoon Salt

Preheat Pannini Press on high.
Shred/Grate Potatoes and then squeeze grated potatoes thru sieve to remove extra potato juices.
Place squeezed potato shred in large bowl
Beat Egg in separate bowl
Add Shallot or Onion, chopped herbs, salt, and flax meal into potato bowl 
Pour beaten egg over potatoes and mix until all ingredients are blended.
Spray pannini press (both sides) with sunflower oil
Shape palm size Latke patties and place them with 1/2 " space between latkes.
Close press and cook for 3-4 minutes until golden brown and easy to release.

Serve with Low Fat Greek Yogurt and Apple Sauce.

The Best Waffle Falafel Recipe

The Best "Waffle" Falafel

Ever wonder what you could make with a Belgian Waffle Maker besides Belgian Waffles? I was looking for ideas and was inspired by a blog called Waffleizer.  Among the many interesting mash-up ideas, I found the "Falafel Waffle", waffle shape and texture with amazing falafel flavor.  This was intriguing to me because 1) Let's face it, falafel eating is pretty messy trying to stuff everything into a pita pocket with hummus and all the other spreads and 2) I was looking to reduce oil in our cooking, so would the Falafel Waffle taste good without frying it?

I was excited to try the recipe in Waffleizer,  but truth be told the result was not too keen on the "course, dryer texture" of the Falafel Waffle. It was pretty much just falafel mix prepped and then spread into the waffle iron.  I was expecting something more waffle like in texture with the flavors of a falafel. So after creative research and some trial and error, I came up with this alternate recipe which I call "Waffle Falafel" because I prefer Fluffy, cake like waffle like consistency with the amazing flavors of a traditional falafel and not just falafel mix in waffle form. (It will make sense if you try both recipes)
 
Low Fat Waffle Falefel Recipe

1 cup Bob's Red Mill Garbanzo Bean Flour
½ tsp Salt
¼ tsp Baking Soda
1/4 Cup Ground Flax Seed
1/4 cup Fresh Parsley (Flat) - Finely Chopped or Immersion Blender
2-3 Sprigs Fresh Mint - Finely Chopped or Immersion Blender
 ½ tsp Cumin, ground
¼ tsp Coriander, ground
½ tsp Garlic Powder
¼ tsp Onion Powder
1 Lemon - Juice - Remove seeds
2/3 cup Hot Water

Prepare all dry ingredients before adding lemon juice and hot water.
Mix until batter is formed.
Preheat Waffle Maker and lightly spray with cooking oil
Spread mixture evenly on waffle iron and and cook for 4 minutes or until waffle releases.

The best part about eating the Waffle Falafel is that you can put the spreads (hummus, yogurt, avocado, tzaziki, baba ghanoush, etc) into the waffle valleys nicely and provides a great platform for other toppings (tomatoes, cucumbers, olives mint, etc) 

Pita is optional, so this recipe can be completely vegan and gluten free!

Hummus Crab Cakes

Hummus Crab Cakes served with Fresh Avocado

While vacationing in Ocean City Maryland this summer, we came across Rippons Seafood, a local institution for fresh steamed crabs by the dozen, fresh seafood and specialties like crab deviled eggs. They sold crab cakes at $8 each and I thought to myself...how hard could this be to make this at our rental? So we bought a pint of fresh lump crab instead and proceeded to make these lower fat but just as tasty version of the Maryland classic. Since I didn't want to buy a large jar of mayonnaise for the little amount we would need for the recipe, I decided to substitute with hummus as the binder. Hummus is super viscose, so we didn't need the egg either! Alas, the hummus crab cake was born.

Amazingly, they were such a hit with the family that I ended up buying 2 more pints and transporting them to Long Island for a 2nd round of homemade hummus crab cakes!

1 Pint Fresh Lump Crab (Fresh, local and wild caught if you can get it for best texture/flavor) 
1/2 pint of Hummus (Either pre-packaged or homemade)
1 whole shallot finely chopped
1 cup of fresh parsley finely chopped
1/4 cup of ground flax seed
Juice of 1 fresh lime
1/2 Teaspoon of Paprika
1/2 Teaspoon of Garlic Powder
1/4 Teaspoon Fresh ground pepper
1/2 Teaspoon of Sriracha
1/2 Teaspoon of Dijon Mustard
4 pieces of Whole Wheat Bread - Toasted and coarsely grated/chopped into coarse crumbs

Bonus! Southeast Asian Version: (Add the following to above ingredients)
1/2 Shredded Unsweetened Coconut
1/4 cup finely chopped cilantro or thai basil.

Mix all ingredients except crab until well mixed
Add lump crab until well mixed and form crab cakes into palm sized circles and flatten slightly.
Spray non-stick frying pan with sunflower oil (or 1 teaspoon if no sprayer)
Fry at medium low for about 3-4 minutes each side until golden brown.

Serve with lemon slices and fresh avocado.

Reduced Fat Low Sugar Peach Berry Cobbler

The challenge of making a dessert that is good for you usually means that it doesn't taste as good as the original. Right? Well after testing different proportions of the right ingredients, I was successful with making this light, fluffy, cobbler. Seasonal fruits at their peak of ripeness means less sugar added. Almond Flour and Coconut Oil adds good oils/fats to replace that "stick o butter" in most traditional cobbler recipes.  I used a little bit of butter for richness, but you could use a vegan butter/margarine that you prefer. And add a Maple/Pecan non-dairy ice cream to complete the picture of healthier dessert with nothing missing in the flavor/texture department.


Filling
4 Organic or Pesticide Free Medium sized Peaches - w/ skin, cubed
(for added complexity, mix 2 white and 2 yellow peaches)
1/2 cup Organic/Pesticide Free Blueberries
1/2 cup Organic/Pesticide Free Blackberries
1 Teaspoon fresh lemon juice
1 Teaspoon Cinnamon
1/2 Teaspoon Nutmeg
1/4 Teaspoon Fresh Ground Ginger
3 TBSP Honey or 1 TBSP Agave
1 TBSP Tapioca Starch


Cobbler Dough
1 Cup White Whole Wheat Pastry Flour
3/4 Cup Almond Flour/Meal
1/4 Cup Cooking Oats
1/4 Cup of Flax Seed
2 Teaspoons of Baking Powder
1/2 of Vanilla Bean Seeds
2 TBSP Unsalted Butter
2 TBSP Virgin Coconut Oil**
2 TBSP Brown Sugar of Stevia equivalent
3/4 Cup Almond Milk

** You can use all Coconut Oil if you are avoiding dairy

Prepare:

1. Preheat Oven to 365 degrees F
2. Mix Filling Ingredients until fruit is coated and pour into pyrex pie plate
3. Blend Cobbler Dough dry ingredients in food processor until butter/coconut oil are well blended.
4. Add Milk to dry blend and mix until a wet dough is formed (no dry clumps). Do not overmix.
5. Pour Dough mixture over fruit to cover all fruit.
6. Bake for approx. 30 minutes until cobbler dough is golden brown with no wetness. Use a toothpick to test.
7. Cool for 15-20 minutes to set

Bonus Healthy Topping Tip!

I served with Nada Moo Non-Dairy Ice Cream (Mmm Maple Pecan) and it was the bomb!
Low calories, low sugar as well.

Tempeh Walnut Vietnamese "Meatless" balls

In an effort to reduce our consumption of meat during the week, I was experimenting with meatless alternatives such as Tempeh and came across this recipe for Tempeh Walnut balls. Although I thought they were pretty decent, my family was put off by the strong fermented aftertaste of the Tempeh. I thought maybe a Vietnamese type meatball may be better suited to the southeast asian fermented soybean. But, I was searching high and low for a Veggie Vietnamese "meatless" ball recipe and came up empty. 

So the recipe below is a mash up of recipes that I thought had the best shot at combining the 2. These can be made ahead of time and frozen until you want to eat them. Great for veggie Vietnamese Sandwiches or Bun Chay (Vietnamese Noodle Salad) or Lettuce cups - (as pictured above)


Tempeh - 2 Packages 8oz Organic Lightlife Tempeh with Flax
Prep - Steam for 15- 20 minutes and allow to cool for handling while preparing walnut/herb past.


Walnut/Herb Paste (For best results use Food processor/Immersion Blender
1/4 cup Fresh thai basil
4 garlic cloves, minced
3 green onions
2 tablespoon Fresh Ginger (grated)
1 tablespoon fish sauce (such as nam pla or nuoc nam) I use Viet Huong 3 Crabs
1 teaspoon hot chili sauce (such as sriracha)
1/4 teaspoon sesame oil
1 teaspoon sugar
2 teaspoons tapioca starch
1/2 teaspoon freshly ground black pepper
1/4 teaspoon coarse kosher salt
1/4 cup of ground flax seed
1 cup of walnuts
(if paste is too thick, add 1/2 teaspoon of water to ease blending)

Prepare:
1. Pulse Walnut/Herb ingredients to a thick paste 
2. Cut cooled Tempeh blocks into 1/2 x 1/2 inch cubes
3. Further break down tempeh cubes by hand to large crumb texture
4. Mix in Walnut Herb Paste into Tempeh and form into firm balls
5. Spray with sunflower oil in pan and heat to medium/low fry balls in non stick or cast iron pan until browned on exterior. 
6. Serve warm in place of traditional pork meatballs in your favorite vietnamese recipe.
7. If storing for future use, Allow finished balls to cool on wire rack.


BONUS RECIPE!

Asian Cabbage Slaw

1 Small Red Cabbage (Cole slaw cut)
3 Medium Carrots (Shredded)
1 TBSP Sweet Ginger Chili Sauce
3 TBSP Sesame Soy Dressing1 Bunch of Mint (Finely chopped right before serving)

Combine 1st 4 ingredients until cabbage is coated and softened.

Add chopped mint as finishing garnish.

Optional add-ins to make a complete salad meal: 

Bean sprouts, chopped peanuts, soba noodles, tofu

Sunday Sauce - Polpette e Salsiccia al Sugo

Sunday Sauce is an Italian Tradition that I learned while studying in Italy.
Slow cooking over low heat all day is the key to maximum flavor. (You can cheat with a pressure cooker or slow cooker) 

Healthy Challenge: Maximize flavor without Ground Beef and Pork for the meatballs. I substituted Ground Turkey, lots of garlic and lots of fresh herbs including Thyme. I did use Italian Pork Sausages by request of my family, but you could use Italian style chicken sausages instead. 

Vegan? You could also sub with Tempeh/Walnut Balls for the Ground Meat Version for a vegan treat. You will also need nutritional yeast and cashew for the parmesan substitute.


Polpette - Meatballs
2 cups - Stale Bread Chunks - (Cut in 1x1cm cubes, leave exposed to air for 2 hours)
3/4 cup Almond or Soy Milk -(Soak Bread Chunks in Milk prior to adding remaining ingredients)
1 lb Ground Turkey 
1 egg
1/2 of Herb Blend (See Below)
1 TSP Sea Salt
1/2 Fresh ground pepper.

Fresh Herb Blend  
Blend in Food Processor until finely chopped. Use 1/2 for Meatballs and 1/2 for Sugo.
1/2 Onion
6 cloves roasted garlic
6 cloves raw garlic
1/2 Cup Fresh Parsley
1 TBSP Fresh Oregano
1 TBSP Fresh Thyme
1/2 Cup Fresh Basil
2/3 Cup Grated Parmesan Cheese.

Sugo
1 TBSP Olive Oil
1/2 of Fresh Herb Blend (See above)
2 Medium Carrots (Finely Chopped or Food Processor to Fine texture)
2 Medium Celery (Finely Chopped or Food Processor to Fine texture)
1/4 Cup of Vodka
2 Box Chopped Tomatoes
1 Box Strained Tomatoes

Salsiccia
3 Sausages - Roasted with 1/2 Onion.

Saute Sugo ingredients until translucent ( 1/4 vodka or red wine optional)
pour in chopped and strained tomatoes and stir until well blended.
Put roasted sausages in bottom of sauce pot.
Make Polpette by hand mixing ingredients together and forming golf ball sized meatballs.
Put into the sugo to cook at low/warm for 2-3 hours.
Right before serving, cut sausage links and return to sauce.

Serve over fresh pasta or polenta.
Garnish with Chopped Fresh Parsley/Basil .