Indulge in Apple Cake with Cinnamon, a delicious dessert that balances flavor and nutrition. This healthy recipe features apples, which are packed with fiber, vitamin C, and antioxidants, promoting heart health and supporting digestion. With the addition of whey protein or its economical alternative, this cake boosts your protein intake, making it a great option for muscle recovery and weight management. The warm spice of cinnamon adds a comforting touch, making this cake a wholesome, low-sugar treat perfect for satisfying your sweet cravings while nourishing your body!
Ingredients:
- 4 medium-sized apples (such as Granny Smith or Honeycrisp), peeled and chopped
- 1 cup whole wheat flour
- 1/2 cup whey protein powder (vanilla or unflavored) or 1/2 cup unsweetened Greek yogurt (for a more economical alternative)
- 1/2 cup honey or maple syrup (adjust based on sweetness preference)
- 1 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg (optional)
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup unsweetened applesauce (for moisture)
- 2 large eggs
- 1 teaspoon vanilla extract
- 1/4 cup chopped walnuts (optional)
Method of Preparation:
1. Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a 9-inch round cake pan or line it with parchment paper.
2. Prepare the Batter: In a large bowl, whisk together the flour, whey protein powder (or Greek yogurt), baking powder, cinnamon, nutmeg (if using), and salt.
3. Combine Wet Ingredients: In another bowl, mix the chopped apples, applesauce, honey or maple syrup, eggs, and vanilla extract until well combined.
4. Mix Together: Gradually add the wet mixture to the dry ingredients, stirring until just combined. If using Greek yogurt, fold it in to ensure a smooth batter. Fold in the chopped walnuts, if using.
5. Bake the Cake: Pour the batter into the prepared cake pan and spread it evenly. Bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.
6. Cool and Serve: Let the cake cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Enjoy it warm or at room temperature!
Nutrition Value:
1. 4 medium-sized apples (such as Granny Smith or Honeycrisp), peeled and chopped
- calories: 240 (60 per apple)
- carbohydrates: 64 grams (16 grams per apple)
- protein: 1 gram (0.25 grams per apple)
- fat: 0.8 grams (0.2 grams per apple)
- sodium: 2 mg (0.5 mg per apple)
- cholesterol: 0 mg
- vitamins: rich in vitamin C and vitamin A
- minerals: contains potassium and small amounts of calcium and magnesium
- nutritional benefit: apples provide fiber, which aids digestion, and antioxidants that support heart health and reduce the risk of chronic diseases.
2. 1 cup whole wheat flour
- calories: 408
- carbohydrates: 86 grams
- protein: 16 grams
- fat: 2 grams
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: contains B vitamins, including niacin and thiamine
- minerals: rich in iron, magnesium, and zinc
- nutritional benefit: whole wheat flour is a good source of dietary fiber, which helps maintain a healthy digestive system and can aid in weight management.
3. 1/2 cup whey protein powder (vanilla or unflavored) or 1/2 cup unsweetened Greek yogurt (for a more economical alternative)
- calories: 100 (whey protein) or 80 (Greek yogurt)
- carbohydrates: 2 grams (whey protein) or 6 grams (Greek yogurt)
- protein: 20 grams (whey protein) or 10 grams (Greek yogurt)
- fat: 1 gram (whey protein) or 0 grams (Greek yogurt)
- sodium: 50 mg (whey protein) or 40 mg (Greek yogurt)
- cholesterol: 40 mg (whey protein) or 10 mg (Greek yogurt)
- vitamins: whey protein is a source of B vitamins; Greek yogurt contains B12 and riboflavin
- minerals: whey protein provides calcium; Greek yogurt is also high in calcium and potassium
- nutritional benefit: both whey protein and Greek yogurt contribute to muscle recovery, support weight management, and provide essential amino acids.
4. 1/2 cup honey or maple syrup (adjust based on sweetness preference)
- calories: 515 (honey) or 420 (maple syrup)
- carbohydrates: 139 grams (honey) or 108 grams (maple syrup)
- protein: 0 grams
- fat: 0 grams
- sodium: 4 mg (honey) or 2 mg (maple syrup)
- cholesterol: 0 mg
- vitamins: small amounts of vitamin B6 and niacin (honey)
- minerals: honey contains trace amounts of calcium and iron; maple syrup is rich in manganese and zinc
- nutritional benefit: both honey and maple syrup provide natural sweetness and can be healthier alternatives to refined sugars, though they should be used in moderation.
5. 1 teaspoon ground cinnamon
- calories: 6
- carbohydrates: 2 grams
- protein: 0.1 grams
- fat: 0 grams
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: contains small amounts of vitamin K and B vitamins
- minerals: rich in manganese and calcium
- nutritional benefit: cinnamon has anti-inflammatory properties and may help regulate blood sugar levels, making it a healthy spice choice.
6. 1/4 teaspoon nutmeg (optional)
- calories: 4
- carbohydrates: 1 gram
- protein: 0.1 grams
- fat: 0.2 grams
- sodium: 0 mg
- cholesterol: 0 mg
- vitamins: contains small amounts of vitamins A and C
- minerals: provides manganese and magnesium
- nutritional benefit: nutmeg can aid digestion and has anti-inflammatory properties.
7. 1/2 teaspoon baking powder
- calories: 1
- carbohydrates: 0.3 grams
- protein: 0 grams
- fat: 0 grams
- sodium: 254 mg
- cholesterol: 0 mg
- vitamins: none
- minerals: contains trace amounts of calcium and potassium
- nutritional benefit: baking powder helps the cake rise, contributing to its light texture without adding significant calories or nutrients.
8. 1/4 teaspoon salt
- calories: 0
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 0 grams
- sodium: 580 mg
- cholesterol: 0 mg
- vitamins: none
- minerals: contains trace amounts of potassium and calcium
- nutritional benefit: salt enhances flavor but should be consumed in moderation, as excessive sodium intake can lead to health issues.
9. 1/2 cup unsweetened applesauce (for moisture)
- calories: 50
- carbohydrates: 14 grams
- protein: 0.5 grams
- fat: 0 grams
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: contains small amounts of vitamin C
- minerals: provides potassium
- nutritional benefit: applesauce adds moisture to the cake, is low in calories, and offers fiber, making it a healthy alternative to oil or butter.
10. 2 large eggs
- calories: 140 (70 per egg)
- carbohydrates: 1 gram (0.5 grams per egg)
- protein: 12 grams (6 grams per egg)
- fat: 10 grams (5 grams per egg)
- sodium: 140 mg (70 mg per egg)
- cholesterol: 370 mg (185 mg per egg)
- vitamins: rich in vitamin B12 and riboflavin
- minerals: provides selenium and phosphorus
- nutritional benefit: eggs are an excellent source of high-quality protein, support muscle growth, and are rich in nutrients essential for brain and eye health.
11. 1 teaspoon vanilla extract
- calories: 12
- carbohydrates: 1 gram
- protein: 0 grams
- fat: 0 grams
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: contains trace amounts of B vitamins
- minerals: negligible
- nutritional benefit: vanilla extract enhances flavor and can provide antioxidants, contributing to overall health benefits.
12. 1/4 cup chopped walnuts (optional)
- calories: 196
- carbohydrates: 4 grams
- protein: 5 grams
- fat: 20 grams
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: rich in vitamin E and B vitamins
- minerals: provides magnesium, phosphorus, and copper
- nutritional benefit: walnuts are an excellent source of healthy fats and omega-3 fatty acids, supporting heart health and brain function.
This breakdown provides an overview of the nutritional components and benefits of each ingredient in the apple cake recipe.
Chef Culinary Creationss
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