eHealth Connection | Cooper University Hospital

Heart Healthy, Diabetes  and Gluten Free Recipe: Here’s a delicious, gluten free cake that’s good for everyone. A small slice of this rich, decadent flourless chocolate cake is sure to satisfy your sweet tooth.

Ingredients

• 1 stick (1/2 cup) trans fat – free margarine
• 4 oz fine-quality dark chocolate, chopped
• 1/2 cup granulated sugar
• 3 egg whites
• 1 Tbsp canola oil
• 1 tsp vanilla extract
• 1/2 cup unsweetened cocoa powder
• 1 Tbsp confectioners sugar, for sprinkling

Preparation

Preheat oven to 375° and lightly coat an 8-inch round baking pan with nonstick cooking spray.

Line bottom with a round of wax paper or parchment paper.

In a microwave-safe bowl, microwave margarine and chocolate on high for 20 seconds, stir, and continue to microwave at 20- second intervals until melted.

Remove from microwave and whisk mixture until smooth.

Whisk granulated sugar into chocolate mixture.

Add egg whites, oil and vanilla and whisk well.

Sift cocoa powder over chocolate mixture and whisk until just combined.

Pour batter into pan and bake in middle of oven for 20 to 25 minutes, or until top has formed a thin
crust.

Cool cake in pan on a rack for 5 minutes.

Turn onto a serving plate.

Dust cake with confectioners sugar.

Nutrition Information

Calories: 162
Fat: 11g
Saturated Fat: 4g
Cholesterol: 1mg
Sodium: 81mg
Carbohydrates: 17g
Fiber: 1g
Protein: 2g

Crab bruschetta is an easy appetizer recipe that will “wow” your guests. Great for a party, this crab bruschetta appetizer can be made up to two days in advance.

This recipe is diabetes-friendly and heart-healthy.

Ingredients

Yield: 12 servings

• 1 lb pasteurized lump crab meat
• 1/4 cup + 2 Tbsp olive oil
• 3 Tbsp fresh lemon juice
• 3 Tbsp capers, drained
• 3 Tbsp diced shallots or red onion
• 1/4 cup chopped fresh parsley
• 1/8 tsp salt
• Black pepper to taste
• 1 whole wheat baguette (about 12 inches long), cut into 24 (1/2-inch) slices

In a large bowl, combine crab meat, 1/4 cup of the olive oil, lemon juice, capers, shallots, parsley, salt and black pepper.

Mix gently. Cover and chill for at least 1 hour.

Crab mixture will keep, refrigerated, for up to 2 days.

When ready to serve:

Heat grill to high.

Brush bread slices with remaining 2 tablespoons olive oil and grill on both sides until toasted lightly.

Arrange bread on a serving platter and top with crab mixture.

Serve hot.

Nutrition Information

Calories: 137
Fat: 8g
Saturated Fat: 1g
Cholesterol: 30mg
Sodium: 271mg
Carbohydrates: 10g
Fiber: 1g
Protein: 9g

Loaded with healthy peanut butter and dark chocolate, these tasty bars give you the energy you need anytime of the day. Wrap them up individually for an easy grab-and-go snack.

1/2 cup whole wheat flour

1 cup all-purpose flour

1 tsp baking powder

1/2 cup dark chocolate chips

1 egg

3/4 cup light brown sugar

2 Tbsp granulated sugar

2 Tbsp water

2 tsp canola oil

2 tsp vanilla extract

1/2 cup trans fat free margarine

1/2 cup creamy peanut butter

Preheat oven to 325°. Lightly coat an 8 x 8 inch baking pan with nonstick cooking spray.

In a small bowl, combine flours, baking powder and chocolate chips. In another bowl, using a hand mixer, combine egg, sugars, water, oil, vanilla, margarine and peanut butter. With a spatula, gradually fold flour mixture into peanut butter mixture.

Spread mixture evenly into baking pan. Bake for 30 minutes, or until the top of the bars looks dry. Cool in pan on a wire rack, then cut into 2-inch squares.

Yield: 16 servings

Nutrition Facts (per serving): Calories: 187; Fat: 9g; Saturated Fat: 3g; Cholesterol: 4mg; Sodium: 110mg; Carbohydrates: 53g; Fiber: 2g; Protein: 3g

Topped with a refreshing mint coconut yogurt, this low-fat carrot and orange soup will become a family favorite. Delicious warm or chilled, this healthy soup can be served year round.

Soup

• 1/2 cup sliced shallots
• 2 lb diced carrots
• 1 cup carrot juice
• 1 cup water
• 1 cup orange juice
• 1 sprig thyme
• 1/4 tsp orange zest
• Black pepper to taste

Yogurt Topping

• 1/2 cup no sugar added plain yogurt
• 3 Tbsp coconut powder or 1 tsp coconut extract
• 1 Tbsp chopped fresh mint leaves
• 1 Tbsp honey
• Orange slices and mint leaves for garnish

Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and cook, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. In a blender, purée soup mixture until smooth. Add orange zest and pepper and stir to combine.

Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined. Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.

Yield: 6 servings

Nutrition Facts (per serving): Calories: 168; Fat: 5g; Saturated Fat: 4g; Cholesterol: 1mg; Sodium: 145mg; Carbohydrates: 28g; Fiber: 5; Protein: 3g

Grapeseed oil is a healthy alternative to conventional oils  in this easy appetizer recipe that can be made in under 30 minutes. You can also pair this flavorful, high protein shrimp with a salad for a healthy lunch.

In a small bowl, add flour, salt and pepper and stir to combine. Dredge shrimp in seasoned flour, shaking off the excess. In a medium saucepan, heat oil over moderate-high heat until hot. With tongs, place shrimp in a single layer in oil and cook for 2 minutes on each side. With tongs, remove shrimp from pan and drain on paper towels. Serve on a bed of lettuce with lemon wedges.

Yield: 4 servings

Nutrition Facts (per serving): Calories: 268; Fat: 13g; Saturated Fat: 2g; Cholesterol: 172mg; Sodium: 243mg; Carbohydrates: 13g; Fiber: 0; Protein: 25g

What’s sweet and red and loved all over? The answer: homemade raspberry sauce. Pour this delicious, low-cal, fat-free raspberry puree over chocolate sorbet, brownies, crepes or any dessert.

This recipe is heart-healthy and gluten free.

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