Heart-healthy desserts

David recently had a couple of stents put in a major artery, so we are now paying extra attention to eating heart-healthy foods.  One change we're making is to cut out desserts constituted largely from butter and white flour.  We're not big dessert people--never have it with everyday meals--but I enjoy baking, and look forward to occasions that give me a chance to do it.  While planning a meal for a couple of friends who are coming over on Sunday, I remembered a couple of apple desserts that would still fit in the new regime.  Even if you don't need to cut back on rich desserts, either of these is nice after a meal that's on the heavy side.

One other thing before the two recipes:  As we adjust our eating habits, we've needed to weigh some foods.  The old postal scale I was using was difficult to use and not very accurate.  I broke down and bought a new scale, and am delighted with it.  Much easier to use, and it's good for anything from a 1/2 ounce to 11 pounds.  It took me a while to sort out options on Amazon, so if you're interested in one and just want to piggyback on my search, I bought this one.

APPLE MERINGUE

from Simply Light Cooking (1992)

makes 4 servings (140 calories per serving)

1 lb. Golden Delicious or Granny Smith apples, cored, pared, and sliced

2 T. honey

1 T. water

1 t. grated lemon peel, divided

2 t. lemon juice

1/2 t. cornstarch

4 egg whites (at room temperature)

dash cream of tartar

2 T. sugar

Note:  You can prepare the apples (step 2) well in advance, and then do the meringue closer to serving time.

1.     Preheat oven to 300 degrees. 

2.     In a large nonstick frying pan, combine apples, honey, water, lemon juice, and 1/2 t. lemon peel and cook over medium heat, stirring occasionally, until apples are tender-crisp, about 5 minutes.  Stir in the cornstarch and cook until mixture thickens slightly, about 1 minute.

3.     Spray a 2-quart casserole (or other baking dish large enough to spread out the apples) with nonstick cooking spray and arrange apple mixture in it; set aside.

4.     In a large mixing bowl, beat together the egg whites and cream of tartar until frothy.  Gradually beat in the sugar, 1/2 t. at a time.  Add remaining lemon peel and continue beating until the whites are stiff but not dry.

5.     Spread beaten whites over the apple mixture.  Place baking dish in the middle of the oven.  Reduce oven temperature to 275 degrees and bake for 20 minutes, or until the meringue is golden.

DUTCH APPLE PANCAKE

from The Mayo Clinic Williams-Sonoma Cookbook (1998)

makes 2 pancakes; serves 4 (282 calories per serving)

4 Golden Delicious apples, cored, pared, and cut into 1/4" thick slices

3 T. honey or maple syrup

1/2 t. cinnamon

1/4 t. nutmeg

2 eggs and 2 egg whites (or substitute 6 egg whites)

1/2 c. nonfat milk

1 T. canola oil

1 t. vanilla extract

1 T. grated orange zest

1/4 c. all-purpose flour

1/4 c. whole wheat flour

1 T. confectioners sugar

1 lemon, cut into 4 wedges

I've done the recipe in three stages:

            In late morning:  prepare the apples (steps 2 and 3)

            A little before guests arrive: beat the wet ingredients only in step 4; measure out the flour but don't add

            Just before sitting down to dinner:  Add the flour to the batter, assemble the dessert, and put it in the oven.

1.     Preheat oven to 425 degrees.  Coat two 9" pie pans with nonstick cooking spray.

2.     Coat a large nonstick frying pan with nonstick cooking spray and place over medium heat.  Add the apple slices and cook, stirring and tossing every 2-3 minutes, until they have softened slightly and are browned in spots, about 10 minutes.

3.     Add the honey or syrup, cinnamon, and nutmeg and continue cooking, stirring frequently, until the apples are tender and the honey coats them in a syrupy glaze, about 5 minutes.

4.     In a bowl, beat the eggs and egg whites, milk, oil, vanilla, and orange zest until blended.  Add the all-purpose flour and whole wheat flour and beat until completely smooth.

5.     Divide the batter evenly between the prepared pans.  It's important to put the batter into the pans before the apples--otherwise the pancake won't puff as much. Top each pan with an equal amount of the apple slices.

6.     Bake until golden brown and puffed, about 20 minutes.  Remove from the oven and dust with the confectioners' sugar.  Cut each pancake in  half and serve immediately--best served right out of the oven.  Pass the lemon wedges at the table.

Forgotten Cookies

These no-flour meringue-type cookies are always a big hit at the community Passover seder at our synagogue.  They're so good that I make them at other times of the year too.  They're not low-cal, but they are fat-free.  They freeze well also.  The key thing to remember is that you have to plan ahead, because these have to stay in the oven (with temperature turned off) for at least 6 hours.

FORGOTTEN COOKIES 

(MERINGUE COOKIES WITH CHOCOLATE CHIPS AND NUTS)

adapted from Zell Schulman, Something Different for Passover, 1984

 

One batch makes about 70 cookies. Lay them out in 5 x 7 rows on 2 cookie sheets. It's also fine to halve the recipe if you want fewer cookies.

 

4 egg whites

1-1/2 c. sugar

2 t. vanilla

1/2 t. salt

2 cups broken pecans (walnuts would also work)

2 cups semi-sweet chocolate chips

 

Preheat oven to 350.  Line 2 cookie sheets with silicone mats or parchment paper.

 

With electric mixer, beat egg whites until peaks begin to form.  Add sugar slowly (about 2 T. at a time).  Add vanilla and salt and beat until everything is very stiff and shiny.

 

Fold in pecans and chocolate chips.   Drop by rounded teaspoons onto the prepared cookie sheets and place in preheated oven.  These cookies don’t spread when baking, so they can be placed quite close together.  Turn off the oven and "forget" the cookies until the next morning (or about 6-8 hours*).  If they stick at all on the paper, run a sharp knife underneath. (On silicone mat, they come off easily with a thin spatula.)

 

You can store in an airtight container on the counter for up to a week; it's helpful to put a sheet of waxed paper between each layer of cookies, to keep them from sticking together. For longer storage, place in an airtight container and freeze for up to 3 months (with a sheet of waxed paper between layers). If after defrosting, the cookies get sticky, you can dry them out in a 200-degree oven for about 10 minutes.

 

*Another recipe says leave in oven "for at least 2 hours"; and another says "at least 8 hours."