Honey Cardamom Coffee Cake
Cardamom is a warm earthy spice that suits a coffee cake. No one will know sweet potato is part of the batter, providing moistness and texture. It also gives it a nice golden glow. Serve warm or cool.
Preparation Time: 15 minutes
Baking Time: 30 to 35 minutes
Serves 12
1 Ontario Sweet Potato (about 12 oz/375 g)
Topping:
1/2 cup (125 mL) chopped pecans
1/4 cup (50 mL) packed brown sugar
1/2 tsp (2 mL) ground cardamom
Batter:
1-1/2 cups (375 mL) all-purpose flour
1 tbsp (15 mL) ground cardamom
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) each baking soda and salt
1/2 cup (125 mL) butter, softened
1/2 cup (125 mL) Ontario Liquid Honey
2 Ontario Eggs
Scrub sweet potato and trim off ends. Pierce with small knife in several places; microwave at High until tender, 6 to 8 minutes, turning over partway through. When cool enough to handle, scoop out flesh and mash with fork until smooth. Measure out 1 cup (250 mL); set aside.
Topping:In small bowl, combine pecans, brown sugar and cardamom; set aside.
Batter: In medium bowl, combine flour, cardamom, baking powder, baking soda and salt.
In large bowl, using an electric mixer, beat butter and honey together until light and fluffy. Beat in eggs, 1 at a time, until smooth. Stir in sweet potato, blending well. Stir in dry ingredients just until moistened.
Spread batter into greased 9-inch (2.5 L) square cake pan. Sprinkle evenly with topping. Bake in 350°F (180°C) oven for 30 to 35 minutes or until toothpick inserted in centre comes out clean. Let cool in pan on wire rack.
Nutritional Information:
1 Serving
PROTEIN: 4 grams
FAT: 12 grams
CARBOHYDRATE:34 grams
CALORIES: 255
FIBRE: 2 grams
SODIUM: 255 mg
Mighty Minestrone
A big pot of soup is warm and comforting. Beans and pasta combine to make complete protein, making this ideal for vegetarians. If you like a little heat, add a pinch of crushed red pepper flakes.
Preparation Time: 15 minutes
Cooking Time: 35 to 40 minutes
Serves 8 (Makes 12 cups/3 L)
1 tbsp (15 mL) olive oil
1 Ontario Onion, chopped
2 each Ontario Carrots and Parsnips, diced
1 clove Ontario Garlic, minced
1 tsp (5 mL) dried basil
1/2 tsp (2 mL) dried thyme leaves
Pepper
1 can (28 oz/796 mL) diced tomatoes
6 cups (1.5 L) sodium-reduced chicken broth
2 cups (500 mL) shredded Ontario Green Cabbage
1 can (19 oz/540 mL) white kidney or romano beans, drained and well rinsed
1/2 cup (125 mL) elbow macaroni or other small shaped pasta
3 tbsp (45 mL) chopped fresh Ontario Parsley
Salt
1/2 cup (125 mL) freshly grated Parmesan cheese
In large pot, heat oil over medium heat. Add onion, carrots and parsnips; cook stirring occasionally until softened, about 5 minutes. Stir in garlic, basil, thyme and a pinch of pepper. Add tomatoes and broth; cover and bring to boil. Reduce heat and simmer for 15 minutes.
Add cabbage, beans and pasta; return to boil. Reduce heat and simmer for 5 minutes until pasta is tender. Stir in parsley; season with salt and more pepper to taste. Serve with cheese.
Tip: If making ahead, soup will thicken. Add water or stock until desired consistency.
Nutritional Information:
1 Serving:
PROTEIN: 12 grams
FAT: 5 grams
CARBOHYDRATE:34 grams
CALORIES: 226
FIBRE: 6 grams
SODIUM: 585 mg
