Okay, here's a heart-healthy Norwegian-inspired cake recipe, focusing on wholesome ingredients and mindful preparation. I've named it "Hjertegod Kake" (Heart-Good Cake). I'll provide estimated nutritional information per serving, but keep in mind these are approximations and can vary based on specific ingredient brands and portion sizes.
**Cuisine Type:** Norwegian-Inspired, International
**Dietary Preferences:** Heart-Healthy
**Description:** This cake incorporates traditional Scandinavian flavors while prioritizing heart-healthy ingredients. It features whole grains, nuts, and berries, keeping added sugars to a minimum. The result is a moist, flavorful cake that's both satisfying and good for you.
**Estimated Nutritional Information (per serving, based on 12 servings):**
* Calories: 250-300
* Protein: 6-8g
* Carbohydrates: 30-35g
* Fat: 12-15g (primarily from healthy fats like nuts and olive oil)
* Fiber: 4-6g
**Ingredients:**
* **Dry Ingredients:**
* 1 1/2 cups whole wheat pastry flour (or a blend of whole wheat and all-purpose for a lighter texture)
* 1/2 cup rolled oats (not instant)
* 1/2 cup almond flour (or finely ground almonds)
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 teaspoon ground cardamom (a classic Norwegian spice)
* 1/2 teaspoon ground cinnamon
* **Wet Ingredients:**
* 2 large eggs
* 1/2 cup unsweetened applesauce
* 1/4 cup olive oil (extra virgin or light-tasting)
* 1/2 cup plain Greek yogurt (0% or 2% fat)
* 1/3 cup honey or maple syrup (or a combination)
* 1 teaspoon vanilla extract
* 1 tablespoon lemon zest (optional, but adds brightness)
* **Add-Ins:**
* 1 cup mixed berries (fresh or frozen – blueberries, raspberries, cranberries work well)
* 1/2 cup chopped walnuts or pecans (unsalted)
**Equipment:**
* 9-inch springform pan or cake pan
* Mixing bowls
* Measuring cups and spoons
* Whisk
* Rubber spatula
* 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. You can also line the bottom with parchment paper for easy removal.
2. **Combine Dry Ingredients:**
* In a large mixing bowl, whisk together the whole wheat pastry flour, rolled oats, almond flour, baking powder, baking soda, salt, cardamom, and cinnamon. Make sure there are no clumps.
3. **Combine Wet Ingredients:**
* In a separate mixing bowl, whisk together the eggs, applesauce, olive oil, Greek yogurt, honey or maple syrup, vanilla extract, and lemon zest (if using). Whisk until well combined and smooth.
4. **Combine Wet and Dry:**
* Pour the wet ingredients into the bowl with the dry ingredients. Use a rubber spatula to gently fold the wet and dry ingredients together until *just* combined. Be careful not to overmix, as this can result in a tough cake. A few streaks of flour are okay at this stage.
5. **Add Berries and Nuts:**
* Gently fold in the mixed berries and chopped walnuts or pecans. Distribute them evenly throughout the batter.
6. **Pour into Pan and Bake:**
* Pour the batter into the prepared cake pan. Spread it evenly.
7. **Baking Time:**
* Bake in the preheated oven for 35-45 minutes, or until a wooden skewer inserted into the center comes out clean or with a few moist crumbs attached. The baking time may vary depending on your oven.
8. **Cooling:**
* Let the cake cool in the pan for 10-15 minutes before inverting it onto a wire rack to cool completely. If using a springform pan, release the sides after the initial cooling period.
9. **Serving:**
* Once the cake is completely cool, it's ready to serve.
**Cooking Times:**
* Preparation Time: 20 minutes
* Baking Time: 35-45 minutes
* Cooling Time: 1 hour (minimum)
**Serving Suggestions:**
* **Simple:** Serve slices of the cake as is, perhaps with a dusting of powdered sugar (optional).
* **With Yogurt:** Top each slice with a dollop of plain Greek yogurt and a drizzle of honey or maple syrup.
* **Berry Compote:** Make a quick berry compote by simmering frozen berries with a touch of water and sweetener until thickened. Spoon over the cake.
* **Nuts and Seeds:** Sprinkle toasted slivered almonds or pumpkin seeds over each slice for added texture and flavor.
* **Coffee or Tea:** This cake pairs perfectly with a cup of coffee or tea.
* **Make it a Dessert:** Add a small scoop of low-fat vanilla ice cream.
**Tips for Success:**
* **Don't Overmix:** Overmixing develops the gluten in the flour, resulting in a tougher cake. Mix until just combined.
* **Use Fresh Ingredients:** Fresh baking powder and baking soda are essential for a good rise.
* **Adjust Sweetness:** Adjust the amount of honey or maple syrup to your liking. You can also use other natural sweeteners like stevia or monk fruit.
* **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.
* **Freezing:** You can freeze the cake for up to 2 months. Wrap it tightly in plastic wrap and then in foil. Thaw overnight in the refrigerator before serving.
* **Variations:**
* **Apple Cake:** Replace the berries with diced apples and add 1/2 teaspoon of apple pie spice.
* **Nut-Free:** Omit the almond flour and walnuts/pecans. Use all whole wheat pastry flour.
* **Spice it Up:** Add a pinch of ground ginger or cloves for a warmer flavor profile.
Enjoy your Hjertegod Kake! It's a delicious and wholesome treat that you can feel good about eating.
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