September Issue 107
www.thenewsyneighbour.com
Article Provided by Vicki L Lyhre with Jenericay
Hello,
Larry here!
Man,
oh man! Roger and I are truly LOVING our FITBIT! It keeps us on track and is
changing how we live our lives!!! Yep, stairs instead of elevators or escalators,
parking at the end of the parking lot to get those extra steps in, making sure
we get that daily 20 minute walk in… it has been fabulous. Sometimes we meet or
exceed our ten thousand steps (4.5 miles) per day, and sometimes we don’t, but
we are sure changing our health and our human is loving what is happening. Look
at our picture, we are slimming down and trimming up, and so is our human. We
feel the strength, we feel pride, and we feel happy. How about you?
It
is September, and fall is in the air. I remember the day I woke up and said
“Something has changed; fall is here.” That day always comes earlier than I
would like; this year it was August 16th, I believe. But after the
shock, reality is delightful. I love those fall days… cool in the morning, a
crispness settles in, colours start to change, the garden has to be harvested.
How truly delightful.
Comfort
food becomes the theme of fall as we move toward the winter months. Fall
squash, potatoes and soups replace the salads of summer. We have some friends
at Sagewood that have stated that seeing some great recipes on our chronicles
may be fun. So we researched DIABETIC DECADENCE. What is more decadent than
chocolate? We found and tried a delightful chocolate cake recipe on the Mayo
Clinic Website. And we are so thrilled with it that we have decided to share
it. If you love chocolate and want to do it healthy, give it a try. DIABETIC OR
NOT! I dare you! You have nothing to lose besides calories and sugar!
DECADENT CHOCOLATE CAKE
By the Mayo Clinic Staff
Dietitian's tip:
Limiting the added sugar and fats
makes this dessert lower in calories than most chocolate cakes.
SERVES 12
Ingredients
For cake:
·
1 1/2 cup
whole-wheat pastry flour
·
1
teaspoon baking soda
·
1/4
teaspoon kosher salt
·
2
teaspoons chia seeds
·
2
tablespoons water
·
2 ounces
unsweetened dark chocolate
·
2
tablespoons unsalted butter, softened
·
2
tablespoons roasted mashed yam
·
1/4 cup
brown sugar, lightly packed
·
1/4 cup
unsweetened applesauce
·
1/4 cup
honey
·
1 1/2
teaspoons vanilla
·
1/2 cup
plain fat-free Greek yogurt
·
1/2 cup
boiling water
For topping:
·
2 ounces
melted dark chocolate bar
·
12 ounces
strawberries, sliced thin (optional)
·
2
teaspoons of cinnamon (optional)
Directions
Heat oven to 375°F. Spray a
9-inch round cake pan with cooking spray and flour lightly.
In a large bowl, sift the flour,
baking soda and salt together. Set aside. In a small bowl, mix chia seeds with
water and set aside to gel.
Slowly melt unsweetened dark
chocolate and then allow it to cool slightly. Be careful not to allow it to
harden.
In a large bowl, beat butter with
yams, brown sugar, applesauce and honey for 2 minutes. Add chia gel and beat
for an additional 2 minutes. Beat in vanilla and then chocolate. Gradually stir
in half the flour mixture and then half the yogurt. Repeat with the remaining
flour mixture and yogurt. Slowly and carefully stir in the boiling water. Pour
the batter into cake pan.
Bake for about 20 minutes. Test
cake with a toothpick — it should come out wet but not gooey. Do not over bake.
Cool in pan on a rack for 20
minutes. Remove cake from pan and cut into 12 pieces. Melt chocolate bar,
drizzle over cake. Place on plates and garnish with strawberries and cinnamon.
Nutritional analysis per serving
Serving size :1 slice
·
Calories 150
·
Total fat 6 g
·
Saturated fat 4 g
·
Trans fat Trace
·
Monounsaturated fat 0.5 g
·
Cholesterol 6 mg
·
Sodium 168 mg
·
Total carbohydrate 24 g
·
Dietary fiber 3 g
·
Added sugars 13 g
·
Protein 4 g
It
was tough to stick to one serving.
Enjoy,
and get your steps in!
Until
next month, make
your footprints count.
Larry
and Roger
Written by:
Vicki L Myhre CPOD (I) CMP PFRP
Jenericay Wellness and Footcare
Internationally Certified Podologist
Registered through the Canadian Examining Board of
Health Practitioners
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