In a message dated 7/11/2010 2:29:48 P.M. Central Daylight Time,
[email protected] writes:
(http://www.thatsfit.com/expert/liz-neporent/)
*
(http://www.thatsfit.com/bloggers/tanya-zuckerbrot/)
Recipe Rehab: Chocolate Cake
Posted on Jul 8th 2010 1:00PM by _Tanya Zuckerbrot_
(http://www.thatsfit.com/bloggers/tanya-zuckerbrot/)
Filed Under: _Recipe Rehab with Tanya Zuckerbrot_
(http://www.thatsfit.com/category/recipe-rehab/) , _Nutrition & Supplements_
(http://www.thatsfit.com/category/nutrition-and-supplements/)
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Francis Hammond, Getty Images
Anne, from Long Island, N.Y., sent along a recipe for Old Fashioned
_Chocolate Cake_
(http://www.thatsfit.com/2008/10/30/want-chocolate-cake-follow-the-3-bite-rule/)
that has been in her family for generations. She loves to
make this cake for her friends, but realizes that many of them are
_health-conscious _ (http://www.thatsfit.com/category/diet-and-weight-loss/)
and
she would like to make a healthier version that they can enjoy _guilt-free_
(http://www.thatsfit.com/2009/10/22/low-fat-fettuccine-alfredo/) . She has
already started to alter the recipe by using one cup of whole wheat flour to
replace some of the refined white flour. Go Anne! This is a great start to
add _fiber_ (http://www.thatsfit.com/tag/fiber) to your recipe.
However, the original version still calls for high amounts of _sugar_
(http://www.aolhealth.com/2009/11/05/sugar-causes-wrinkles/) and _fats_
(http://www.aolhealth.com/conditions/tips-for-cutting-fat-from-your-diet) .
This
is what makes most _desserts_ (http://www.thatsfit.com/search/?q=dessert) a
disaster. Large amounts of _simple sugars may cause blood glucose spikes_
(http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/
planning-for-carbs.html) in people with diabetes and are often a source
of extra calories with little to no nutritional value. Overdosing on fats
for the day can also mean extra unneeded _calories_
(http://www.aolhealth.com/tools-and-resources/personalized-calorie-count) ,
which are disastrous for
those trying to watch their weight or _cholesterol levels_
(http://www.aolhealth.com/conditions/high-cholesterol-hypercholesterolemia) .
I will try to reduce the impact of this favorite dessert by reducing the
calories and fat content of Anne's recipe. For starters, I'm going to reduce
the amount of sugar in the recipe from two cups to one cup. For those
watching their carbohydrate intake, feel free to substitute _Splenda_
(http://www.splenda.com/) to reduce the carbs even further. Since this also
reduces
the overall weight of the cake, large amounts of the leavening agent are
not necessary, so I will also reduce the baking soda. To reduce the fat
content, I will replace the sour milk and shortening with fat-free butter milk
and a small amount of canola oil, and I will replace the chocolate squares
with cocoa powder mixed with pureed prunes (you can use the baby food
version).
The original recipe calls for a dusting of sugar on the top which does add
additional calories, but typical frosting toppings would double the
calories of the cake! For a healthier twist and a protein boost, I will
replace
the sugar dusting with crushed walnuts.
With only 230 _calories_ (http://www.thatsfit.com/tag/calories) and 7
grams of _fat_ (http://www.thatsfit.com/tag/fat) , this recipe is perfect for
an
occasional indulgence.
Ingredients:
* 1 cup sugar (or ½ cup _Splenda_ (http://www.splenda.com/) )
* 1/4 cup canola oil
* 1/2 cup egg substitute, beaten
* 1 teaspoon vanilla
* 1/4 cup pureed prunes
* 1/2 cup fat-free buttermilk
* 1 1/2 cups all-purpose flour
* 1 cup whole wheat flour
* 1/2 cup unsweetened cocoa powder
* 1 teaspoon baking soda
* 1/2 teaspoon salt
* 1 cup boiling water
* 2 tablespoons walnuts, crushed to a powder
Instructions:
1. Preheat oven to 350°F. Spray a tube pan with non-stick cooking spray
and coat with flour, shaking of any excess flour.
2. Cream together the sugar and oil. Add the egg substitute, vanilla,
prunes and buttermilk, and continue to mix.
3. In a separate bowl sift together the flour, cocoa powder, baking soda
and salt. Slowly add the boiling water.
4. Beat in the liquid mixture with an electric mixer until smooth
5. Pour into tube pan and bake for 15 minutes. Remove from oven and
sprinkle powdered walnuts over the top. Bake for another 30 minutes or until a
toothpick comes out clean.
6. Cool on wire racks.
Serves: 12
Nutrition Content (per serving):
230 _calories_ (http://www.thatsfit.com/tag/calories) , 7 g _fat_
(http://www.thatsfit.com/tag/fat) , 1 g _saturated fat_
(http://www.thatsfit.com/tag/saturated-fat) , 40 g _carbohydrates_
(http://www.thatsfit.com/tag/carbohydrates) , 3 g _fiber_
(http://www.thatsfit.com/tag/fiber) , 6 g _protein_
(http://www.thatsfit.com/tag/protein) , 230 mg _sodium_
(http://www.thatsfit.com/tag/sodium)
Note: Using _Splenda_ (http://www.splenda.com/) instead of sugar will
reduce the calories to 169 and the carbohydrates to 24 g.
Love cake, but not in the mood for chocolate? Try my _Recipe Rehab:
Carrot Cake_ (http://www.thatsfit.com/2010/03/25/recipe-rehab-carrot-cake/) .
Readers, I would love to hear from you! _Please send me your most favorite
fattening recipes that need a RECIPE REHAB!_
(http://www.thatsfit.com/recipe-rehab) Everything from your mom's meatloaf to
your _kid's favorite
dessert _ (http://www.thatsfit.com/2007/08/13/healthy-desserts-for-kids/) --
let
me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author
of _www.ffactordiet.com_ (http://www.ffactordiet.com/) and founder of
_www.skinnyandthecity.com_ (http://www.skinnyandthecity.com/) , has helped
thousands of people lose weight and keep it off with her program. Her
philosophy?
Tanya believes you should never sacrifice taste, even when you're eating
healthy foods. Have a recipe in need of rehab? _Send us your recipe!_
(http://www.thatsfit.com/recipe-rehab)
_13_
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Tags: _cake_ (http://www.thatsfit.com/tag/cake/) , _chocolate_
(http://www.thatsfit.com/tag/chocolate/) , _chocolate cake_
(http://www.thatsfit.com/tag/chocolate+cake/) , _dessert_
(http://www.thatsfit.com/tag/dessert/) ,
_diabetes_ (http://www.thatsfit.com/tag/diabetes/) , _tanya-zuckerbrot_
(http://www.thatsfit.com/tag/tanya-zuckerbrot/)
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* _Recipe Rehab: Raisin Rice Pudding_
(http://www.thatsfit.com/2010/06/17/recipe-rehab-raisin-rice-pudding/) (24
days ago - 5 Comments)
* _Recipe Rehab: Chocolate Muffins_
(http://www.thatsfit.com/2010/06/03/recipe-rehab-chocolate-muffins/) (38 days
ago - 1 Comment)
* _Recipe Rehab: Spiced Citrus Iced Tea_
(http://www.thatsfit.com/2010/07/05/recipe-rehab-spiced-citrus-iced-tea/) (6
days ago - 11 Comments)
