Make One’s Cake and Eat it Too!

From: http://www.occ dsb.on.ca/media .php

Do you have any of those photos from your childhood days that your parents love but you hate? Maybe it’s a mushroom cut hairstyle that isn’t “cute” (like your mom says). Or maybe it’s the time you sneezed during the family photo yet everyone else felt it was worthy of the Christmas card. For me, there is a photo of me in grade 5 with a nice turtleneck sweater and fisherman bucket hat. On this bucket hat is a mascot from our health curriculum named Freggie. Now Freggie was a mascot used in the curriculum to encourage children to eat more fruit and vegetables. Freggie as you can see (on the right), is made entirely out of fruits and vegetables. Although I give the inventors credit for putting lots of fruits and vegetables into to Freggie, you have to admit he is pretty scary looking. Add this scary mascot along with my less than admirable clothing choices and you have one crazy photo. Yet no matter how much I dislike, my mom loves it. I have a feeling this photo will likely show up at my wedding (*shudder*). No matter my dislike for this photo, I do like the idea of fruits and vegetables. So today’s post (the last one, I might add) is all about them!

The Savory History of Chocolate Cake

The very first chocolate cakes in the first half of the 19^th century actually referred to white or spiced cakes that were supposed to accompany a chocolate beverage (such as hot chocolate). Later in the second quarter of the 19^th century, chocolate was incorporated into the icing. Thus, the typical chocolate cake was a white or spiced cake coated in chocolate icing. It wasn’t until the late 19^th century that chocolate began to be incorporated into baked goods. Yet chocolate still didn’t make its way into cake until the 20^th century!¹

Understanding the Nutrition

From: http://www.bccanc er.bc.ca

Why does Canada’s food guide suggest that you get the most servings from the fruits and vegetable food group?² Fruits and vegetables contain a large variety of different vitamins. Often the colour of the fruit/vegetable is linked to the vitamins found in it. For example orange vegetables are good sources of vitamin A and dark green leafy vegetables are good sources of vitamin K.³ (To see what other coloured vegetables have check out this link.) Fruits and vegetables also are a good source of fibre.⁴ As we discussed in the “Confessions of a Cinammon Roll-aholic” post, fibre is important in ensuring good digestive health. Therefore, adding more fruits and vegetables to your diet is important as they are very nutrient dense foods.

From: http://crumblycookie.files .wordpress.com

The original chocolate cake recipe had absolutely no fruit and vegetable servings. In order to increase the number of fruit and vegetable servings, applesauce was substituted for vegetable oil. This is a great substitution that can be done in any baking recipe. Applesauce provides the moisture and similar structure that the oil would to the baked product. The other change was the addition of shredded zucchini. If you are worried about the taste read on (you may be surprised). Finally a banana was substituted for 2 of the 4 eggs in the recipe. Bananas are a great vegan egg-substitute. After the modifications the cake provides 1 serving of fruit and vegetables per piece of cake. Now that may seem small however, how often do you eat only 1 piece of cake?

Want more info on fruits and vegetables and how to eat more? Check out this informative fact sheet.

Taste Test

From: http://sarahandthepug.fil es.wordpress.com

Now this is probably the most intense substitution I have ever made so far. Substituting the eggs and oil out for fruit could have been a real disaster since these are integral to the structure of the cake. However, the cake turned out pretty well. It was much less fluffy than the original version. It has a more dense and moist flavor. I also found it to be a bit sweeter than the original as the applesauce added some extra sweetness. If you don’t like extra sweet, you may want to decrease the sugar just a bit. Finally the addition of the zucchini also radically changed the cake. Personally I love zucchini so I enjoyed the change. The chocolate does mask the majority of the taste change. However if you aren’t a zucchini fan this recipe may not be for you.

In the end, I hope that you were able to learn something new about fruits and vegetables and are inspired to try and do some creative substitutions on your own. I also hope that next time you are in the kitchen considering making chocolate cake, you remember to: Make this, not that!

Recipe

“Revamped”  Chocolate Cake

Prep time: 15 minutes  Cook time: 50 minutes Yield: 8 servings

INGREDIENTS

2 cups all-purpose flour

2 cups white sugar

3/4 cup unsweetened cocoa powder

2 teaspoons baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

2 eggs

1 banana

1 1/2 cups applesauce

3 cups grated zucchini

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9×13 inch baking pan.
2. In a medium bowl, stir together the flour, sugar, cocoa, baking soda, baking powder, salt and cinnamon. Add the eggs, banana and applesauce, mix well. Fold in the zucchini until they are evenly distributed. Pour into the prepared pan.
3. Bake for 50 to 60 minutes in the preheated oven, until a knife inserted into the center comes out clean. Cool cake completely before serving

 

Modified from: http://www.cooks.com/rec/view/0,176,148164-245201,00.html

Pumping up the Iron

From: http://emsbasics.com

My mom just recently went to the doctor and found out her iron levels were very low. Upon her diagnosis we had a long discussion about iron supplements and iron rich foods. After this conversation, I suddenly became more aware of how important iron levels are to a womens health. I found out that several of my friends had low iron levels. I soon became quite concerned about my own levels. Thus began my quest to find ways to increase iron in my diet.

The Ancient History of Stir Fry

Fried rice originated in the Yanchow province of China and has no specific date of origin. The dish was used as a way of combining leftovers from other meals with rice or noodles. Most recipes include cooked rice, onion, soy sauce, eggs in addition to any other recipes. From fried rice recipes, stir fry emerged. Often stir fries involved similar ingredients to fried rice, yet the rice would not be added to the cooking process. Leftovers could be fried and then added to the rice after.¹

Understanding the Nutrition 

Iron is a mineral found in food that is vital for bodily functions. A key role of iron is to carry oxygen in the blood to different cells and tissues. When an individual’s iron levels are low, their body is unable to transport oxygen to tissues causing the person to feel tired, weak and look pale. Low iron stores (or iron deficiency) are common in women as their iron requirements are higher than men due to monthly blood loss. If iron levels remain low for an extended period of time, an individual’s quality of life can be severely affected. ²

Iron takes on two different forms when found in food. There is heme-iron which is found in animal products and closely resembles the form of iron human bodies use. There also is non-heme iron found in plant products. Non-heme iron is not as readily absorbed as heme-iron since its structure is different than the human bodies. Therefore, 4mg of heme iron will be better absorbed than 4mg of non-heme iron.²

From: http://topnews.net.nz

In addition to the type of iron, other factors found within foods can affect the absorption of iron. Coffee, tea, fibre and phyates (found in some leafy green vegetables) bind up iron and make it less available for absorption. Vitamin C on the other hand has been shown to increase iron absorption. Women (or men) who are looking to increasing their iron intake should stay away from coffee, tea, fibre and phyates before consuming an iron rich meal while increasing their vitamin C intake (think fruits and vegetables – however be aware of fibre and phyates). ²

Before being modified, today’s recipe contained 3.9mg of iron per serving. The main sources of iron are the beef and broccoli. According to Health Canada, women above the age of 19 are recommended to intake 18mg of iron per day.³Therefore, to help increase the iron content of the food the following changes were made. Spinach, almonds and sesame seeds were added to the stir fry as they all are rich sources of iron. Since each of these were non-heme iron, orange juice was added to add extra vitamin C to help with absorption.  Short grain rice was substituted for the more iron rich long grain rice.  Finally to further increase the iron content, the instructions were changed to suggest making the stir fry in a cast iron fry pan.

From: http://o5.com/wp-content

Cast iron pans have been shown to release large amounts of iron into the food being cooked. The exact amount varies based on the make and age of the pan as well as the food being cooked. On average the pan adds 1-3mg.⁴ In total all the substitutions increased the iron content to approximately 7.4mg/serving. ⁵

Want more info on iron and how to substitute? Check out this informative fact sheet.

Taste Test

The main difference between the original recipe and the revamped one is the addition of orange juice and other items. The orange juice changes the recipe from simply a beef stir fry to an orange beef stir fry. Citrus flavoured dishes actually are some of my favourite so I found it to be quite enjoyable. The addition of spinach was a bit of a harder adjustment as it can become stringy if it is not cooked properly. After making the recipe, I decided that the spinach should be added later in the cooking as it does not need long to heat up. I liked the addition of almonds and sesame seeds as I enjoy their contrasting crunchy flavour compared to the other softer flavours.

In the end, I hope that you were able to learn something new about iron, its absorption or the history of fried rice dishes. I also hope that next time you are in the kitchen considering making a stir fry, you remember to: Make this, not that!

Recipe

“Revamped” Beef Stir Fry

Prep time: 15 minutes  Cook time: 30 minutes Yield: 4 servings

INGREDIENTS

1 cup long grain white rice

0.25 cup almonds silvered

2 cups broccoli

¼ cup carrots

½ mushrooms

½ onion chopped

3 spinach

2 T. soy sauce

1 garlic clove, minced

2 T. sesame seeds, toasted

1 T. cornstarch

1 lb. Round steak cut into 1/4” strips

½ cup beef broth

¼ cup orange juice

5 T. vegetable oil

DIRECTIONS

1. Cook rice according to package instructions. Set aside
2. Coat beef in cornstarch.
3. In a small bowl combine orange juice and soy sauce. Add beef and let sit in marinade.
4. In a large cast iron fry pan, heat 2 T. of vegetable oil over medium heat.
5. Add onion and garlic. Stir fry for 2 minutes and remove with slotted spoon and place in large bowl.
6. Add mushrooms. Stir fry for 1 minute and then remove with slotted spoon and place in bowl.
7. Add 2 T. vegetable oil followed by carrots and broccoli. Cook for 2-3 minutes then remove to bowl with slotted spoon.
8. Add 1 T. vegetable oil followed by beef (do not add marinade yet). Stir fry for 3 minutes until lightly browned.
9. Add beef broth and reserved marinade. Stir constantly to bring mixture to a boil. Boil for 1 minute.
10. Add bowl of cooked vegetables, uncooked spinach and almonds.
11. Cook for 2-3 minutes until well heated.
12. Remove from heat.
13. Serve on rice topped with sesame seeds.

Modified from: http://www.cooks.com/rec/doc/0,1727,154186-237202,00.html

Omega-3’s or Bust!

From: http://external.ak. fbcdn.net

I have had a roller coaster relationship with salads my entire life. I find that I go through stages where I just can’t get enough of leafy green, spinach salads then about two months later I don’t even want to see salad because it almost turns my stomach. I think part of this has to do with my salad dressings. Being a student, I only buy one bottle of dressing at a time. Thus I am stuck eating my salads with the same dressing during my “love” stages. Once the bottle is gone, my stomach turns at the sight of salad likely due to the fact that I have been over consuming on raspberry vinaigrette for so long and thus I am in the “hate stage”.  Another indication that this might be due to my dressing choices is that the reversion back to the “love” stage is fueled by a new tempting dressing.

From: Microsoft Clipart Gallery

Recently, I have hoped to get off the salad dressing bottle roller coaster and thus I wanted to start making my own salad dressings. I believe by having the separate ingredients on hand I can mix and match my own individual dressings based on my tastes. One of my go to recipes is balsamic vinaigrette. Having started this blog, I began to think that maybe this recipe could be modified. I came to realize that dressings provide an amazing way to add healthy fats to your diet. Although balsamic vinaigrette contains good unsaturated fats, it isn’t very high in omega-3 fatty acids. With this discovery, I began my quest to revamp this loved dressing into a healthy alternative.

The Healing History of Balsamic Vinaigrette

The first vinegar type substances called “sapa” were made by Romans who boiled down sweet grapes. These recipes slowly made their way to Italy, where balsamic vinegar was first made in approximately the 11^th century. In Medieval times, the vinegar was noted to have strong healing properties and hence the name balsamic vinegar was formed based off of the Latin word “balsamum” which refers to a reliever with soothing properties. The combination of balsamic vinegar and olive oil is hard to place. The earliest written context is found in an Italian book dated in 1475. The recipe is for a healthful salad said to have preserved the “divine Augustus…in a time of ill health”.^1,2

Understanding the Nutrition

From: http://www.richin omega3.com

Although our bodies are able to create many important things to sustain life, there are many things it cannot. These substances that our bodies cannot make and are necessary for life are named essential. Two of these vital substances are omega-3 and omega-6 fatty acids and need to be obtained through our diets. Thankfully the average North American receives their required omega-6 fatty acid intake in their diet. This is because only 1 Tbsp of vegetable oil meets the dietary intake requirement for omega-6 fatty acids. On the other hand, most North Americans do not obtain enough omega 3 fatty acids from their diets.³

Omega-3 fatty acids are important at all stages of life. It helps with the development and maintenance of brain, retina, nervous system, immune and circulation organs.⁴ It also has been shown to have protective effects against cardiovascular disease.⁵

Omega-3 fatty acids are found in many different forms but the three most common are ALA (alpha linolenic acid) DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is poorly converted to EPA and DHA by the body and therefore, is not as efficient as the others. ALA is found in plant products such as nuts, seeds, legumes, grains and fruits. DHA and EPA are found in fish products and algal oils.⁵

From: http://www.saskflax.com

The original balsamic vinaigrette contains 0.22g of omega-3 fatty acids per serving. All of this is found in the olive oil. In order to increase the omega-3 fatty acid content of the dressing, I substituted a portion of the olive oil dressing for flaxseed oil.  Flaxseeds are naturally high in omega-3 fatty acids however the seeds must be ground or pressed for the body to obtain these fats (ie. whole flax seeds do not provide omega 3 fatty acids). This substitution increases the total omega-3 fatty acid content of the dressing to 3.77g. Although this is above the recommended intake of 1.1g/day for women over the age of 14, the omega-3 is in the form of ALA which is less readily converted to DHA and EPA.⁶

Want more info on omega 3 fatty acids and how to substitute? Check out this informative fact sheet.

Taste Test

When I first came up with the substitution I was unsure if flaxseed oil would add a very unpleasant taste to the dressing. To my surprise you can hardly even taste the difference. I really enjoy this dressing and now am even more excited since it will provide a good amount of omega-3 fatty acids.

Overall, I hope that the next time you think about making a salad dressing that you remember the importance of omega-3 fatty acids in our diet and end up deciding to: Make this, not that!

Recipe

“Revamped” Balsamic Vinaigrette

Prep time: 5 minutes  Yield: 4 servings

INGREDIENTS

3 Tablespoons balsamic vinegar

1 Tablespoon Dijon mustard

1 garlic clove, minced

1/3 cup olive oil

2 Tablespoon Flaxseed oil

Pinch salt and ground pepper

DIRECTIONS

1. In a small bowl, combine the vinegar, mustard and garlic.
2. Add the oil in a slow steady stream, whisking constantly.
3. Season with salt and pepper to taste
4. Store extra dressing in the fridge for 1 week.
5. Shake before next use.

Sodium Stuffed Pizza

From: http://upload.wikimedia.org

The best pizza I have ever had was from a little street side vendor in rural France. I had been travelling Europe with my dad and brother following the Tour De France when we stumbled upon a little town in the French countryside that was having the Tour race through it. As lunch rolled around and we came to realize how far we were from town, we decided to buy our meal from the vendor. I choose a slice of cold pizza. This pizza was so rich in flavor. The dough was perfectly springy and the cheese was the most unique combination of four cheeses I had ever had. Unfortunately, my French is not exceptionally strong so I never found out the exact ingredients in this heavenly pizza. However, this pizza goes down as one of my all-time favourite meals. Little did I know that this pizza likely was stuffed not only with flavour, but also with sodium.

 

The Saucy History of Pizza

 

Although the Italians are famous for their pizza, history would seem to show that the Ancient Greeks are responsible for the delicious invention of the pizza. Greeks who occupied the southernmost regions of Italy were known to bake delicious flatbreads and cover them with oils, onions, garlic, herbs, olives, vegetables and cheese. The rim of crust was left to act as a handle to which diners could hold onto as they enjoyed the delicious dish. Although the Greeks are responsible for the first pizzas, the Italians are the ones who named the dish. The name pizza first appears in 1000AD and is derived from the Italian word pizzicare which means to pinch or pluck. This likely referred to the fact that pizza was plucked from a hot oven before being eaten. ¹

Understanding the Nutrition

From: http://1.bp.blogspot.com

Before I discuss sodium, I want to clarify the difference between sodium and salt. Sodium is an essential mineral needed by our body. Table salt or sodium chloride is a chemical compound used to season food. Although sodium and salt are not the same thing, they often are used interchangeably. This is because over 90% of the sodium obtained by our diet is through salt. Therefore it is important to remember that sodium intake refers not only to an individual’s intake of salt but also to other ingredients that contain sodium such as baking powder.²

Our bodies are estimated to need only 1500mg of sodium per day. Yet the average adult consumes over 3,400mg of sodium per day. This is 1100mg higher than Tolerable Upper Limit (the point at which intakes above this level lead to adverse effects) of 2300mg.³ Looking at our homemade pizza recipe, there is over 1040mg in just 3 slices which would provide 70% of the required daily intake in only one part of a meal!⁴

Continually high intakes of sodium have been linked to increased blood pressure levels. Elevated blood pressure levels can cause increased stress on the heart, veins and arteries. If this stress continues, blood vessels and organs can become damaged. Together these actions increase an individual’s risk for heart disease and stroke.⁵

Sodium is mostly found in processed foods as a preservative. Therefore, the main sources of sodium in this recipe are the pepperoni, mozzarella cheese and the pizza sauce. In order to reduce the sodium content of the pizza, pepperoni is substituted for turkey sausage as less sodium is used in the sausage’s curing and preserving process.  Part-skim mozzarella cheese is substituted for a low sodium mozzarella cheese brand. Finally pizza sauce is substituted for a no added salt tomato pasta sauce. Together these substitutions reduce the sodium content of the pizza to 510mg per three slices. That’s a reduction of 49%!⁴

If you are looking for low sodium options in the grocery store keep the following tips in mind. Compare the % daily value of individual products using the nutrient facts table found on the side of the box. Products with a sodium value of 5% or less is considered a little; while products with a sodium value of 15% or more is considered a lot and should be avoided.

From: http://www.healthy familiesbc.ca

Want more info on sodium and how to substitute? Check out this informative fact sheet.

Taste Test

It may come as a surprise to you that homemade pizza is high in sodium as you likely don’t classify pizza as very salty. Yet even if you can’t taste it, there still is over 1040mg of sodium in three slices of homemade pepperoni pizza. How can this be? Well, the salt we taste in food often is isolated and therefore can interact with the salt receptors on our tongue. Think of the salt on top of a cracker or the table salt you add to your food. This salt is an independent unit from the rest of the food mixture. However, when salt is mixed into the food it is bound up by other food particles preventing it from interacting to the salt receptors. Therefore, certain mixed foods such as cereal can have a very high salt content without you even tasting it.³

All in all, I hope that you discovered more about pizza and its hidden sodium. I also hope that you feel more equipped to identify high sodium and purchase more low sodium products. But most of all I hope that I have inspired you to tap into your inner Italian so that you might Make this and not that!

Recipe

“Revamped”  Pepperoni Pizza

Prep time: 10 minutes  Cook time: 10 minutes Yield: 3 servings

INGREDIENTS

½ cup No Added Salt Tomato Pasta Sauce

2 Tablespoons Dijon mustard

1 pizza crust

2 oz. Turkey Sausage, ideally cooked and sliced

1 ¼ cups shredded low-sodium mozzarella cheese

DIRECTIONS

1. Preheat oven to 425^oF. In a small bowl, combine tomato sauce and mustard and mix well.
2. Spread evenly over crust.
3. Top with 1 cup of cheese.
4. Place the sausage over the entire pizza.
5. Finish with the remaining ¼ cup cheese.
6. Bake on heated pizza stone or directly on the oven rack for 8-11 minutes or until cheese is melted, bubbling and beginning to brown.
7. Let cool for 5 minutes and then slice to serve.

Modified from: http://busycooks.about.com/od/pizzarecipes/r/pepperonipizza.htm

Breakfast of Champions

From: http://www.shopaware. com/images/

I will never forget the first time I had a Tim Horton’s breakfast sandwich. I had forgotten to set my alarm, so I woke up late with only 30 minutes till I was getting picked up by a friend. By the time I was showered, dressed and packed up for the day, my friend was at the door and we needed to go. Thankfully, we managed to have enough time to stop at a Tim Horton’s drive thru. Having never ate a breakfast sandwich before I pictured it as a greasy, tasteless mess. I figured that I would force down just to ensure I had enough food to tie me over until the next meal. My first bite floored me. I never expected it to taste so good. Yes, it was very greasy but the egg actually tasted like an egg and the bacon was crispy. It was all the joy of eggs and bacon wrapped up in a tiny sandwich. Unfortunately, this mouthwatering meal is very high in cholesterol which means I really shouldn’t eat these sandwiches too often; until now that is.

The Sizzling History of the Egg and Bacon Breakfast

History seems to show that eggs have been eaten since the beginning of time. This is likely because they are relatively easy to obtain, excellent sources of protein and have many ways to be cooked. The consumption of eggs at breakfast however, seems to have begun somewhere in Ancient Greece or Roman Times.  People during these times ate breakfast that included eggs, sausage and pancake-type foods. It is likely that eggs were ate early in the morning as this was when they were collected from the hens. Consuming the eggs shortly after being collected reduced any need to store them and increased their fresh taste. Bacon became a part of the breakfast ritual due to the British. In the 20^th century, the traditional English breakfast was born which included tea, eggs, bacon (or ham) and porridge.^1,2

 

From: http://www.ottawaheart. ca/images/

Understanding the Nutrition

As I mentioned before, the breakfast sandwich is high in cholesterol. Cholesterol is a waxy, fat-like substance that can be found throughout our entire body. I discussed a little bit about the difference between LDL (bad) cholesterol and HDL (good) cholesterol in my first post. LDL cholesterol is bad for our body as high levels in our blood cause our arteries to become clogged. This happens because excess LDL cholesterol will stick to the artery walls causing plaque. Too much plaque build-up narrows our arteries and reduces blood flow. If blood flow is cut off from the heart or brain then a heart attack or stroke can occur. ^3,4

Similar to saturated fat, cholesterol is only found in animal based foods. Therefore, the main sources of cholesterol in the breakfast sandwich are the eggs, cheese and bacon. Together the whole recipe has 267mg of cholesterol. The average adult with a diet of 2000kcal should aim to consume 300mg of cholesterol per day. Eating this one sandwich would bring you with in 33mg of your daily allowance!⁵

For this reason, the revamped recipe substitutes out the whole eggs, cheese and bacon. Whole eggs are swapped out for egg whites. The cholesterol in eggs is found in the yolk. Therefore, by substituting whole eggs for egg whites you can reduce the cholesterol while keeping taste of eggs. Cheddar cheese is substituted for skim milk mozzarella cheese. Finally bacon is substituted for turkey bacon. Turkey is a leaner cut of meat than pork and therefore has less cholesterol. The recipe contains 73mg of cholesterol. That is a reduction of 194mg of cholesterol.

Want more info on cholesterol and how to substitute? Check out this informative fact sheet

Taste Test

Similarly to my first experience with the breakfast sandwich, I was happily surprised by the taste of this new recipe. Although the mozzarella is a softer flavoured cheese, it melted and blended well with the egg white and turkey bacon. I even like the turkey bacon a little bit more than the real bacon I think because it had a more distinctive taste. Overall, the dish turned out to live up to the high standards of the original recipe.

In the end, I hope that you were able to learn something new about cholesterol, eggs or the history of breakfast. I also hope that next time you are in the kitchen considering what to whip up for breakfast you remember to: Make this, not that!

Recipe

“Revamped” Breakfast Sandwich

Prep time: 5 minutes  Cook time: 10 minutes Yield: 1 servings

INGREDIENTS

1 English Muffin (preferable whole wheat – Why? See my last post!)

2 slices of turkey bacon

¼ cup of egg whites

1oz Part Skim Milk Mozzarella Cheese

DIRECTIONS

1. Spray a non-stick skillet with cooking spray and heat to medium heat.
2.  Add the turkey bacon and cook until nicely browned on both sides.
3. Remove from the pan and keep warm.
4. Wipe out the pan and respray with cooking spray.
5. Add a cooking ring (if you have one) which you have also sprayed with non-stick cooking
6. Pour the egg whites into the cooking ring and cook over medium low heat until they are cooked thoroughly.
7. Split the English muffins and toast.
8. Assemble and serve immediately.

Modified from: http://theenglishkitchen.blogspot.com/2011/03/bacon-and-egg-breakfast-sandwiches.html

Confessions of a Cinnamon Roll-aholic

I’ll admit, I’m someone who does not enjoy very sweet foods. I will always choose semi-sweet over milk chocolate chips,I don’t enjoy candy such as Fuzzy Peaches or gummy worms and I enjoy savory pastry over sweet pastry. I am fairly well known among my friends as someone who might choose a savoury dish over a sweet one, yet I have a confession. I love cinnamon rolls! I can’t get enough of the goldenly sweet rolls. These delicious treats are right near the top on my list of favourite breakfast items! Unfortunately,  all this sugary goodness makes it hard to deny that these rolls are very low in fibre.  Thankfully, I have been able to redeem this recipe and now I can enjoy these yummy treats while knowing my fiber intake has improved!

The Surprisingly Spicy History of Cinnamon Rolls

From: Microsoft Word Clip Art

The history of the cinnamon roll begins with the spice trade in the 13^thcentury. At this time, spices from Asia including cinnamon made their way to Europe. Due to their exotic location these spices were expensive and highly prized by cooks. As the spices became more prevalent in Europe, cinnamon began more readily incorporated into recipes. The first reported recipe of a cinnamon rolls dates back to the 18^th century. The recipe called for sweet dough to be sprinkled with sugar, currants and cinnamon before being rolled up, cut and baked. The inception of the recipe likely came from the Swiss roll, which is a rolled sponge cake covered in jam. Today cinnamon rolls can vary from a cake-like consistency to more savoury bread-like texture. ¹

Understanding the Nutrition

As I mentioned before, cinnamon rolls are low in dietary fibre. Dietary fibre is the structural materials found in plant products that our bodies cannot digest. This means that as our bodies breakdown the nutrients in our food and absorb them into our blood, fibre is left intact. As the fibre moves through our digestive system it can absorb toxins, bind up cholesterol and add bulk to our digestive wastes. These actions improve your digestive health and reduce your risk of heart disease and bowel cancer. ^2,3

From: http://www.thenatural recoveryplan.com/

The main sources of dietary fibre include fruits, vegetables, beans, legumes and whole grains. The original cinnamon roll recipe uses processed white flour as the main base of the dough. White flour does not contain much fibre. This is because the grain of wheat has been stripped of the outside bran and germ layers leaving just the endosperm (see diagram). The bran and germ layers are the important structural parts of the grain which provide dietary fibre. ²

For this reason, the revamped recipe substitutes out the processed white flour. The new recipe replaces it with whole wheat flour. Whole wheat flour has a higher fibre content as the entire grain of wheat is ground up. This means that the germ and bran are found in whole wheat flour. The presence of these layers gives whole wheat flour a darker colour.

So how much more fibre does adding whole wheat flour give? The original recipe provided 0.9g of fibre per serving. Health Canada recommends adults consume at least 25g of fibre per day. In contrast the newly revamped recipe provides 3.57g of fibre per day which is about the same amount of fibre found in a whole apple! ⁴

Want more info on how to increase your fibre intake? Check out this awesome fact sheet.

Taste Test

If you haven’t worked with whole wheat flour before you may be surprised by its unique colour and texture. Since the entire grain has been ground up, the flour is darker and coarser than white flour.

From: http://faithfulprovisions.com/

This does make the final product have a speckled and slightly browner look to it. The texture also is less smooth. However, I don’t find that this affects the taste of the final product at all! These buns still have a deliciously sweet filling surrounded by soft dough. As a lover of these foods, I was completely satisfied with the final product!

Overall, I hope you learned something new and have inspired you to go out and make something sweet. But most of all I hope that my confessions have convinced you to: Make this, not that!

Recipe

“Revamped” Cinnamon Rolls

Prep time: 20 minutes  Cook time: 20 minutes Yield: 9 servings

INGREDIENTS

2/3 cup packed brown sugar

2 Tbsp melted margarine

1 tsp cinnamon

2 cups whole wheat flour

1 Tbsp white sugar

4 tsp baking powder

1 tsp salt

0.5 cup margarine

¾ cup milk

DIRECTIONS

1. Preheat oven to 425^oF. Grease a 9×9 inch baking pan.
2. In a small bowl, mix together brown sugar, melted margarine and cinnamon. Set aside.
3. In a large bowl, combine flour, sugar, baking powder and salt. Mix thoroughly.
4. Cut in margarine in small pieces and mix with pastry knife until mixture resembles small peas.
5. Add milk all at once, then stir quickly with a fork to make soft, slightly sticky dough. Do not over mix!
6. Turn dough out onto lightly floured board and gather dough into a ball. Knead gently about 10 times.
7. Roll dough into a 10 inch square. Spread brown sugar-cinnamon filling evenly over dough. Roll up and pinch edge to seal.
8. With a sharp knife, cut roll into 9 slices.
9. Place slices in a greased baking pan.
10. Bake at 425^oF until golden brown (18-22 minutes)
11. Let stand about 3 minutes after removing from the oven, then turn out onto a rack.

Modified from: Homemaker’s Test Kitchen, Homemaker’s Magazine, January/Feburary 1999, p. 70.

Tags: Cinnamon, Fibre

De-saturating Shepherd’s Pie

From http://www.healthyfood. co.nz

It was a cold February day. I had just come in from playing outside in the snow with my 3 other siblings. Our cheeks were rosy red and our fingers were tingling from the cold. Together we wiggled out of our snowsuits, washed our hands and raced to the dinner table. From my chair I strained my neck to try and see what delicious food was in the steaming dish my mom carried to the table. As she set it down, all of our eyes grew large with excitement as warm, golden shepherd’s pie was laid before us.  After a short prayer, each one of us dug into the food on our plates and gave a sigh of happiness.

There is nothing as delicious as a warm casserole dish after a long day in the snow. I can recount many days like the one above from my childhood. I think that is part of the reason I love those dishes so much. There are many memories tied up in them. I think this is why I was so disappointed when I first discovered shepherd’s pie was high in saturated fat. It seemed unfair to ruin such golden memories. Thankfully, I now have been able to redeem the dish and I look forward to serving my healthy new recipe to my children in the winter.

The Humble History of Shepherd’s Pie

Shepherd’s pie is a traditional English and Scottish dish. It first became popular in the early 1800’s when the potato was being introduced as an affordable crop. At this time the dish was named “cottage pie” after the rural workers’ dwellings. It grew in popularity as it provided a tasty and affordable way to use up leftover roasted meats. Original versions of the dish had potato on both the bottom and on top of the meat. The name shepherd’s pie seems to have been used later and referred to the dish when it contained mutton or lamb. Today shepherd’s pie is traditionally served as a casserole with ground beef and vegetables below a mashed potato topping. ¹

Understanding the Nutrition

As I mentioned before, shepherd’s pie is high in saturated fat.  Saturated fat is a type of fat that has been shown to increase LDL cholesterol (bad cholesterol). It is found in animal based products. LDL cholesterol normally circulates in our blood to help move fat and other nutrients in our body. Yet when LDL cholesterol levels are high in our blood they can slowly clog your arteries which supply blood to the brain and other organs. This action increases your risk of both heart disease and strokes. ^2,3

From: http://www.ellies-whole-grains.com/

The main sources of saturated fat in shepherd’s pie are the butter found in the potatoes and the ground beef as they are both animal products. Together the whole recipe supplies 30g of saturated fat per serving. The average person with a diet of 2000 Calorie diet should only have 15g of saturated fat in their entire day! As you can see, this dish is quite unhealthy.

For this reason, the revamped recipe substitutes out the butter and ground beef. Butter is swapped out for non-hydrogenated margarine and the ground meat is changed for textured soy protein. I chose both of these products because they are plant based. As we mentioned earlier, saturated fat is found in animal products. Therefore, by using plant products we can almost completely cut out the saturated fat content. The new recipe contains only 4g of saturated fat per serving (a difference of 26g of saturated fat!). I also chose these products because they provide healthier unsaturated fats. In comparison to other fats, unsaturated fats actually protect our heart because they help lower bad cholesterol. ²

Want more info on fats and how to substitute? Check out this awesome fact sheet.

Taste Test

When I first made this recipe, my housemate was actually making the beef version at the same time. As some of you might be, I was quite concerned  that the textured soy protein would be a poor comparison to the taste of beef. Thankfully, I was pleasantly surprised. The texture is quite similar to ground beef yet the pieces are smaller. As for the taste, I actually found I liked it better than the beef. The beef filling had a very bland taste in comparison to the soy “meat” which nicely complimented the other vegetables in the filling. The beef also was much drier than the soy meat as it needed to be cooked for longer.

Overall, I believe that my revamped shepherd’s pie recipe turned out to be a success. Not only did I improve the nutritional quality, I also produced a tasty dish. I hope that you have learned something new and that I have challenged you to: Make this, not that!

Recipe

“Revamped” Easy Shepherd’s Pie

Prep time: 20 minutes  Cook time: 20 minutes Yield: 4 servings

INGREDIENTS

1 1/2 lbs textured soy protein (Try Yves Ground Soy Meat)

1 onion chopped

1 cup frozen corn

1 cup frozen peas

1 1/2 – 2 lbs potatoes (3 big ones)

8 tablespoons non-hydrogenated margarine

1/4 cup water

Salt, pepper, other seasonings of choice

DIRECTIONS

1. Peel and quarter potatoes, boil in salted water until tender (about 20 minutes).

2. While the potatoes are cooking, melt 4 Tablespoons margarine in large frying pan.

3. Sauté onions in margarine until tender over medium heat (10 mins). Add corn or peas at the end of the cooking of the onions.

4. Add the textured soy meat and sauté until heated the whole way through. Add salt and pepper. Add 1/4 cup of water and cook, uncovered, over low heat for 10 minutes.

5. Mash potatoes in bowl with remainder of butter, season to taste.

6. Place filling in baking dish. Distribute mashed potatoes on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.

7. Cook in 400 degree oven until bubbling and brown (about 20 minutes). Broil for last few minutes if necessary to brown.

Modified from: http://simplyrecipes.com/recipes/easy_shepherds_pie/