Lemon Cake

If you know anything about my baking habits, I don't often use processed sugars, but this recipe was an exception. Originally my mom's recipe from when I was a little girl, I altered it a bit to make it healthier, but still with all the sugary goodness of childhood. Alterations from the original recipe were substituting applesauce for oil and using egg whites instead of eggs. I also used gluten free yellow cake mix so even the newest member of our RD team (who has Celiac Disease) here at Doernbecher Children's Hospital could eat it. No one even missed the gluten ;)

What's the occasion you ask? We do the birthday buddy system at work and it was my buddies birthday. She requested no fruit, no chocolate and no coconut so citrus sounded like the way to go. It was a hit! Hope you enjoy it too!

Lemon Cake

Ingredients

For Cake:

• 2 boxes yellow cake mix (I used gluten free)
• 2 boxes lemon jello
• 1/4 cup cashew meal (optional - you can buy this at Trader Joe's or make by grinding cashews in a food processor)
• 8 egg whites
• 1 cup applesauce

For Glaze: 

• 4 cups powdered sugar
• 1 cup fresh squeezed lemon juice

For Icing:

• 2 cups powdered sugar
• 2 Tbsp Earth Balance buttery spread
• Juice of 1 lemon

Preparation Instructions

1. Heat oven to 350 degrees F. Grease two 8" round cake pans.
2. Mix all cake ingredients together with whisk.
3. Divide into two cake pans and bake for 40-45 minutes or until fork comes out clean.
4. Mix together ingredients for glaze.
5. Using a fork, poke many holes in the top of both cakes and pour glaze evenly over both.
6. Allow cakes to cool and mix together ingredients for icing.
7. Ice one cake for the bottom, then place the other cake on top and ice it allowing icing to drip over the sides. 
8. Sprinkle with lemon zest and top with lemon peel from fresh squeezed lemons if desired.
9. Enjoy!!

Fuel Facts

Serves: 16 (BIG slices)

Numbers (per slice): 420 calories, 2 gm protein, 2 gm fat, 58 gm carbohydrate, 0 gm fiber

Ingredient Breakdown:

Lemon Juice – High in the antioxidant vitamin C, lemons and lemon juice, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

Applesauce – Apples are naturally sweet, so look for unsweetened varieties. In any baked goods calling for butter or oil, you can swap out applesauce to yield a moist, low-fat treat.

Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

Banana "Bakies"

I was recently informed that cookies should really be called bakies since, after all, we bake them. How had I not thought of it before?! This realization (and three very ripe bananas) were the inspiration for this recipe.

Only 5 ingredients! You might as well call them Breakfast Bakies because, as always, they are healthy enough to eat for breakfast :) They would also be a good stand in for on-the-go protein bars with a similar nutrient profile as many of those you would find pre-packaged at the store.

Banana "Bakies"

Ingredients

• 3 ripe bananas
• 1/2 cup nut butter (I used Wild Friends Chocolate Almond Butter, but plain Peanut Butter would be just as good too)
• 2 cups old fashioned oats (use gluten free oats to make recipe gluten free)
• 1/2 tsp cinnamon
• 1 tsp baking powder

I love this nut butter from Wild Friends, but any nut butter will do!

Preparation Instructions

1. Preheat oven to 350 degrees F.
2. Mash bananas and mix with nut butter. You may want to heat your nut butter for one minute in the microwave first to help make mixing easier.
3. Stir together oats, cinnamon and baking powder, then mix with bananas and nut butter.
4. Use a 1/4 cup to scoop cookies onto baking sheet. Makes 9 cookies.
5. Bake for 15-20 minutes. I baked mine for 18 minutes.

Mash bananas with nut butter.

Mix in dry ingredients.

Scoop into 9 cookies (~1/4 cup per cookie).

Let cool then store in tupperware or plastic baggies.

Fuel Facts

Numbers: 186 calories, 6 g protein, 8 g fat, 26 g carbs, 4 g fiber

**For 1 cookie (recipe makes 9 cookies)

Ingredients Breakdown:

v Bananas – The sweet fruit is well known for its high potassium content, promoting optimal blood pressure and muscle function. The fructooligosaccharides in bananas also qualify them as a prebiotic food. Prebiotics are so named because they allow probiotics (good bacteria) to flourish in the gut. Increased amounts of probiotics in the digestive system leads to increased nutrient absorption from foods. In addition, bananas are very high in fiber, helping to regulate bowel movements.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

Strawberry Chia Pudding

Confession: I LOVE Valentine’s Day. I always hear people express their dislike for the romance-focused holiday. Well, I’m here to say that I shamefully enjoy the onslaught of corny love notes and glittery hearts. Any holiday that gives me an excuse to shower those I care about with love and affection… count me in!

One of the best things about Valentine’s Day is the excuse to satisfy your sweet tooth. I’d like to share a few recipe solutions to keep your actual heart as pretty as the ones you see on the Hallmark cards J

I have a few more ideas brewing before February 14th hits, but lets get started with a SUPER SIMPLE recipe that you can eat for breakfast or dessert. You choose!

Strawberry Chia Pudding

Ingredients

•  ½ cup chia seeds
•  1 cup almond milk
• 1 cup whole frozen strawberries
•  2 Tbsp honey

Preparation Instructions

1. Blend almond milk, strawberries and honey until smooth.
2. Mix well with chia seeds (I mixed mine up in a 16 oz mason jar).
3.  Let sit up in the fridge over night.
4. Dish up & top with your choice of fruit, nuts, coconut, etc.

Topping suggestions:

•  Shredded coconut & goji berries
•  Mini chocolate chips
• Strawberries & almonds
• Cashews & Craisins

Only four ingredients!

Put chia seeds in mason jar or bowl.

Mix almond milk, strawberries and honey.

Add strawberry mixture to mason jar.

Shake well and refrigerate overnight.

Serves two <3

Fuel Facts

Numbers: 340 calories, 12 g protein, 13 g fat, 45 g carbs, 22 g fiber

**For ½ of recipe (~1 cup)

Ingredient Breakdown:

v Chia Seeds – Another fuel source used by the ancient Aztecs, Chia seeds are full of nutritional goodness. For starters, they are higher in omega-3s even than flax seed and their high antioxidant content makes them keep much longer. Whereas flax seed will go rancid rather quickly if not kept refrigerated, chia seeds can be kept at room temperature for weeks at a time. Also, unlike flax, you do not need to grind them in order to get all of the nutritional benefits.

When soaked in water, chia seeds will form a gel. In a similar fashion, this may contribute to keeping hunger at bay by swelling in the stomach when consumed in the diet. Chia seeds are great added to breads and baked goods, smoothies, and as a topping for yogurt or cereal.

v Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

v Strawberries – Studies show that consumption of strawberries at least three times a week can lead to a decrease in several markers of inflammation, including CRP. Recent research has also shown the promising ability of the polyphenols in strawberries to help stabilize blood sugar. Not to mention, strawberries are high in vitamin C, a nutrient that supports a healthy immune system.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.