Orange Carrot Cake

What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health.

Ingredients

1 1/4 cups (310 mL) raw cashews

2 large oranges

1 large carrot, trimmed and roughly chopped

1/2 cup (125 mL) coconut cream

3 Tbsp (45 mL) maple syrup

3 tsp (15 mL) vanilla extract, divided

1 cup (250 mL) pitted and packed Medjool dates, about 10 large Medjool dates

2 cups (500 mL) raw walnuts or pecans

1/2 cup (125 mL) raw sunflower seeds

1 tsp (5 mL) ground cinnamon

3/4 tsp (4 mL) ground ginger

1/8 tsp (0.5 mL) ground nutmeg

2 cups (500 mL) finely shredded carrots

1/2 cup (125 mL) coconut flour or almond flour

1/4 cup (60 mL) golden raisins

In small bowl, pour boiling water over cashews and set aside for 20 to 30 minutes.

Meanwhile, finely grate peel from oranges and set aside. Into small bowl, juice one orange and set aside. Finally, with remaining orange, cut away pith and slice into thin rounds, setting aside in airtight container for garnish.

Line 8 x 8 in (20 x 20 cm) square baking pan with parchment paper, allowing for a generous amount of parchment paper to come up over sides of baking pan. Alternatively, line 7 in (18 cm) or 8 in (20 cm) round springform pan with parchment. Set aside.

To make topping for cake, drain and then rinse soaked cashews before adding to bowl of blender along with chopped carrot, coconut cream, maple syrup, 1 tsp (5 mL) vanilla extract, 1/2 tsp (2 mL) reserved orange zest, and 2 Tbsp (30 mL) orange juice. Blend on high speed until very smooth and creamy, about 3 minutes, scraping down sides of blender bowl as needed. Transfer to airtight container, cover, and refrigerate while making cake base.

For cake base, in bowl of food processor, add dates and pulse until chopped up. Let food processor run for 10 to 20 seconds, until dates are in very small bits or form a ball. Remove dates from food processor and set aside. Don’t worry about washing out bowl of food processor.

Add walnuts, sunflower seeds, remaining 2 tsp (10 mL) vanilla extract, 1 tsp (5 mL) reserved orange zest (save any remaining orange zest for another use), cinnamon, ginger, and nutmeg. Process until a semi-fine meal is achieved. Dollop in date paste and add shredded carrots. Pulse until a loose dough forms and carrots are just incorporated. Take care not to overmix and purée mixture. Transfer mixture to large mixing bowl and stir in coconut or almond flour and raisins until combined. Set aside.

Add cake base to prepared pan and lightly press down into an even layer. A flat-bottomed glass or measuring cup works well here. Pour reserved topping mixture overtop and smooth into an even layer over cake base. Tap cake tin on work surface a couple of times to remove any air bubbles from topping and place cake in freezer until topping is semi-firm to the touch, about 3 to 4 hours.

When ready to serve, remove cake from freezer and unmould onto serving plate. Let soften at room temperature for about 15 to 30 minutes, depending on room temperature, as cake is best served chilled but not frozen. Garnish with remaining orange slices and some more nuts or carrot curls, if desired. Run a sharp knife under hot water before slicing cake. Serve and enjoy.

Any leftovers may be kept, covered, in the refrigerator for up to 1 week and frozen for up to 1 month.

NIBBLE-SIZE IT!

Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.

EACH

SERVING CONTAINS: 293 calories; 9 g protein; 17 g total fat (2 g sat. fat); 30 g total carbohydrates (19 g sugars, 4 g fibre); 26 mg sodium

Those few hours between breakfast, lunch, and dinner can feel like centuries when your stomach is growling. And no parent enjoys dealing with kids who are deep into a bout of hanger. That’s why so many of us make a habit of snacking throughout the day and welcoming the brood home from school with a tasty treat. Smart snacking can mean the difference between feeling energetic or fatigued and strengthening or chiselling away at your immune system. Plus, proper snacking can help deliver the nutrients and antioxidants children need to properly develop, both physically and mentally. So, when your household is craving something sweet or savoury to tide everyone over to the next meal, these make-ahead wee-eats will earn you the Snack Master crown!

Blockbuster Snack Mix

VEGETARIAN

6 SERVES

Gearing up for a family movie night at home? Don’t let cravings get the best of you. Instead, sit down with a bowl of this ultra-satisfying sweetcrunchy snack mix. Crispy chickpeas are coated with cocoa-cinnamon, making them an irresistible find at the bottom of the bowl. There is enough protein and fibre here to make this a satiating anytime-of-day snack option.

CRISPY CHICKPEAS, PLEASE

The key to crispy oven-baked chickpeas is having them as dry as possible before coating them in oil and then sliding into the oven. Heating them first in the microwave is the ultimate hack to make them perfectly parched.

Ingredients

1 - 14 oz (398 mL) can chickpeas

1 Tbsp (15 mL) grapeseed oil or avocado oil

2 tsp (10 mL) cacao powder

2 tsp (10 mL) coconut sugar

1/2 tsp (2 mL) cinnamon

1/4 tsp (1 mL) salt, divided

4 tsp (20 mL) coconut oil, divided

1/4 cup (60 mL) popcorn kernels

1 tsp (5 mL) lemon zest

1 Tbsp (15 mL) lemon juice

1 tsp (5 mL) fresh thyme leaves

1/3 cup (80 mL) halved unsalted roasted almonds

1/3 cup (80 mL) halved unsalted roasted cashews

1/3 cup (80 mL) dried cherries or cranberries

1/3 cup (80 mL) sliced dried apricots

1/4 cup (60 mL) coconut chips

In colander, drain and rinse chickpeas and let drain again for 10 minutes. Line large plate with double layer of paper towel. Spread chickpeas over plate in an even layer. Microwave on high until chickpea exteriors are dry and several have split slightly at the seams, 8 to 12 minutes.

Adjust oven rack to middle position and preheat to 400 F (200 C).

In medium-sized bowl, toss chickpeas with grapeseed or avocado oil and spread out on rimmed metal baking sheet. Roast for 20 minutes. Transfer chickpeas back to bowl and toss with cacao powder, sugar, cinnamon, and 1/8 tsp (0.5 mL) salt. Return to baking sheet and bake until crunchy, 5 to 10 minutes more. Be careful that cacao coating does not burn. Let cool completely on baking sheet (they will crisp up more upon cooling).

In medium-sized heavy-bottom saucepan, heat 2 tsp (10 mL) coconut oil over medium heat. Place 4 kernels in pan and cover. When kernels pop, pour in remaining kernels in an even layer. Cover pan, lift off the heat, and count to 30 seconds. Return pan to heat and, once popping is rapid, gently shake pan back and forth on burner with lid slightly ajar to release some steam. Once popping slows to several seconds between pops, remove pan from heat.

In small saucepan, melt remaining 2 tsp (10 mL) coconut oil over medium heat. Stir in lemon zest, lemon juice, thyme, and remaining 1/8 tsp (0.5 mL) salt. Drizzle over popcorn.

In large bowl, toss together chickpeas, popcorn, almonds, cashews, cherries, apricots, and coconut chips.

EACH OF 6 SERVINGS CONTAINS : 261 calories; 7 g protein; 14 g total fat (5 g sat. fat); 29 g total carbohydrates (10 g sugars, 5 g fibre); 147 mg sodium

TO AVOID A STICKY SITUATION …

You’ll have to use a well-greased muffin pan when working with eggs. Or better yet, try a silicone pan that is naturally nonstick and pliable, allowing for easy extraction of egg cakes or a batch of muffins.

Sweet Potato Mini Egg Cakes

ANIMAL PROTEIN

6

SERVES

The sunny side of these mini-sized egg cakes? They offer up a savoury way to work more protein and vegetables into snack time. Serve at room temperature or warm in the microwave. When grated, sweet potato cooks in a flash to quickly infuse these baby frittatas with lofty amounts of immune-enhancing beta carotene.

Ingredients

1 Tbsp (15 mL) grapeseed oil or avocado oil

1 cup (250 mL) diced yellow onion

1/2 tsp (2 mL) salt, divided

2 cups (500 mL) peeled and grated sweet potato

2 garlic cloves, minced

6 large organic eggs

1/4 cup (60 mL) milk or nondairy milk substitute

1 large red bell pepper, seeded and diced

1/2 cup (125 mL) grated Parmesan or Gruyere cheese

2 tsp (10 mL) fresh thyme

1/4 tsp (1 mL) black pepper

Preheat oven to 375 F (190 C).

In large skillet over medium, heat oil. Add onion and 1/4 tsp (1 mL) salt; cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is tender, about 2 minutes.

In large bowl, whisk together eggs and milk. Stir in red bell pepper, cheese, thyme, remaining 1/4 tsp (1 mL) salt, and black pepper. Stir in cooked vegetables. Divide among 16 mini-sized greased muffin cups or 6 regular-sized muffin cups. Bake until egg cakes are set, about 15 minutes. Let cool for a couple of minutes before unmoulding.

EACH SERVING CONTAINS: 315 calories; 10 g protein; 22 g total fat (5 g sat. fat); 21 g total carbohydrates (5 g sugars, 4 g fibre); 339 mg sodium

Blueberry Cheesecake Sandwich

These stuffed bite-sized pancakes will have the little ones jumping for joy and adults feeling like a kid again. The mini pancakes can be made up to three days in advance, allowing for quick assembly when hunger calls.

Ingredients

1 cup (250 mL) oat flour (or flour of choice)

1/2 tsp (2 mL) baking powder

1/2 tsp (2 mL) baking soda

1/4 tsp (1 mL) salt

2 large organic eggs

1/2 cup + 3 Tbsp (125 mL + 45 mL) milk or unflavoured nondairy milk

2 tsp (10 mL) grapeseed oil or avocado oil

1/2 cup (125 mL) cream cheese or nondairy cream cheese spread

2 tsp (10 mL) orange zest

1/2 cup (125 mL) almond butter

1/2 cup (125 mL) blueberries

In large bowl, combine flour, baking powder, baking soda, and a pinch of salt. In separate bowl, gently beat eggs and stir in all the milk. Add wet ingredients to dry ingredients and stir until smooth. The batter should be the consistency of pancake batter; add additional milk, as needed, if mixture is too thick. Let batter rest for 10 minutes.

In skillet, heat oil over medium heat. By the tablespoonful, drop batter into pan and heat until edges begin to curl inward and bubbles form on the surface, about 2 minutes. Flip over and cook for 1 minute more, or until golden brown on the bottom. Repeat with remaining batter, adding more oil to pan as needed. Let cool on wire rack. You should have about 22 mini pancakes.

Stir together cream cheese and orange zest.

To serve, spread about 2 tsp (10 mL) each cream cheese and almond butter on a mini pancake and top with about 2 tsp (10 mL) blueberries. Serve open-faced or top with another mini pancake.

READY, SET, OAT FLOUR

Made by grinding up rolled oats into fine powder, oat flour is a wonderful whole-grain option for pancakes, waffles, and baked goods such as muffins. If following a strict gluten-free diet, be sure to use a brand that explicitly states that it is gluten free.

EACH OF 6 SERVINGS CONTAINS : 315 calories; 10 g protein; 22 g total fat (5 g sat. fat); 21 g total carbohydrates (5 g sugars, 4 g fibre); 339 mg sodium