Okay, here's a recipe for a heart-healthy Norwegian-inspired Apple and Oat Cake, designed to be delicious while keeping your heart in mind. I've focused on using whole grains, healthy fats, and natural sweeteners.
**Cuisine Type:** International (Norwegian-Inspired)
**Dietary Preferences:** Heart-Healthy
**Estimated Nutritional Information (per serving - see note below):**
* Calories: Approximately 250-300
* Protein: 5-7g
* Carbohydrates: 35-45g
* Fat: 10-15g (mostly healthy fats)
*Note: This is an estimate and can vary based on the specific brands and ingredients used. To get a more precise calculation, use a nutrition tracking app and input all the ingredients and serving sizes.*
**Yields:** 8-10 servings
**Prep Time:** 20 minutes
**Cook Time:** 45-55 minutes
**Ingredients:**
* **Dry Ingredients:**
* 1 1/2 cups rolled oats (not instant)
* 1 cup whole wheat flour (or spelt flour for a lighter texture)
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 teaspoon ground cinnamon
* 1/2 teaspoon ground cardamom (optional, but adds a lovely Norwegian touch)
* **Wet Ingredients:**
* 2 large eggs
* 1/2 cup unsweetened applesauce
* 1/4 cup olive oil or melted coconut oil
* 1/2 cup maple syrup or honey (adjust to taste)
* 1 teaspoon vanilla extract
* 1/2 cup unsweetened almond milk or other plant-based milk
* **Apple Filling:**
* 2 medium apples (such as Honeycrisp or Gala), peeled, cored, and diced
* 1 tablespoon lemon juice
* 1 tablespoon maple syrup or honey (optional, for extra sweetness)
* 1/2 teaspoon cinnamon
* **Optional Topping:**
* 1/4 cup chopped walnuts or pecans
* 1 tablespoon rolled oats
**Equipment:**
* 9-inch springform pan or cake pan
* Mixing bowls
* Whisk
* Spatula
* Measuring cups and spoons
* Parchment paper (optional, for lining the pan)
**Instructions:**
1. **Preheat and Prepare:**
* Preheat your oven to 350°F (175°C).
* Grease a 9-inch springform pan or cake pan. For easier removal, line the bottom with parchment paper.
2. **Prepare the Apple Filling:**
* In a medium bowl, combine the diced apples, lemon juice, optional maple syrup (if using), and cinnamon. Toss to coat evenly. Set aside.
3. **Combine Dry Ingredients:**
* In a large mixing bowl, whisk together the rolled oats, whole wheat flour, baking powder, baking soda, salt, cinnamon, and cardamom (if using). Make sure there are no lumps.
4. **Combine Wet Ingredients:**
* In a separate bowl, whisk together the eggs, applesauce, olive oil (or melted coconut oil), maple syrup (or honey), vanilla extract, and almond milk. Whisk until well combined.
5. **Combine Wet and Dry Ingredients:**
* Pour the wet ingredients into the dry ingredients. Gently fold together with a spatula until just combined. Be careful not to overmix. A few streaks of flour are okay.
6. **Assemble the Cake:**
* Pour half of the cake batter into the prepared pan.
* Spread the apple filling evenly over the batter.
* Pour the remaining batter over the apple filling, spreading it gently to cover the apples.
7. **Add Topping (Optional):**
* If using, sprinkle the chopped walnuts or pecans and rolled oats evenly over the top of the cake.
8. **Bake:**
* Bake in the preheated oven for 45-55 minutes, or until a toothpick inserted into the center comes out clean or with just a few moist crumbs.
9. **Cool:**
* Let the cake cool in the pan for 10-15 minutes before removing it. If using a springform pan, release the sides. If using a regular cake pan, invert the cake onto a wire rack to cool completely.
10. **Serve:**
* Once the cake is completely cooled, cut into slices and serve.
**Serving Suggestions:**
* **Warm:** Serve slightly warm with a dollop of plain Greek yogurt or a sprinkle of cinnamon.
* **Cold:** Enjoy it cold as a snack or dessert.
* **With a Beverage:** Pair it with a cup of herbal tea, coffee, or a glass of unsweetened almond milk.
* **Special Occasions:** For a more decadent treat, add a light drizzle of sugar-free maple syrup or a sprinkle of powdered erythritol (a natural sugar substitute).
* **Norwegian Twist:** Serve with a side of *rømmegrøt* (a traditional Norwegian sour cream porridge) for a truly authentic experience (though *rømmegrøt* isn't particularly heart-healthy, so enjoy in moderation!).
**Heart-Healthy Considerations:**
* **Oats:** Excellent source of soluble fiber, which helps lower cholesterol.
* **Whole Wheat Flour:** Provides more fiber than white flour, promoting heart health.
* **Olive Oil/Coconut Oil:** Healthy fats that are beneficial for heart health when used in moderation.
* **Applesauce:** Replaces some of the butter or oil, reducing the overall fat content.
* **Maple Syrup/Honey:** Natural sweeteners that are better choices than refined sugar, but still use in moderation.
* **Almond Milk:** Low in saturated fat and cholesterol-free.
* **Nuts:** Provide healthy fats, fiber, and protein.
**Tips and Variations:**
* **Spice it Up:** Add a pinch of ground ginger or nutmeg for extra flavor.
* **Add Berries:** Incorporate a handful of blueberries or raspberries into the batter for added antioxidants.
* **Make it Gluten-Free:** Use a gluten-free all-purpose flour blend in place of the whole wheat flour.
* **Adjust Sweetness:** Adjust the amount of maple syrup or honey to your liking.
* **Storage:** Store the cake in an airtight container at room temperature for up to 3 days or in the refrigerator for up to 5 days.
Enjoy this delicious and heart-healthy Norwegian-inspired Apple and Oat Cake! *Velbekomme!* (Enjoy your meal!)
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