Homemade Rum Cake

Rum Cake courtesy of Good Cakes and Bakes here.

Perhaps it’s because of the endless daylight that causes me to bake more cakes in the summertime. I also like to do more hosting and entertaining in the summer, so there lies the excuse to bake a cake. I also like to try new recipes. Baking a rum cake seems easier than making a 2-layer cake (at least psychologically).

Homemade Rum Cake

 

Cake Ingredients:

1 cup butter, softened

1  cup dark brown sugar (or use half granulated and half brown sugar if you wish.)

3 large eggs

2 1/2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

1/2 cup buttermilk (Sour cream can be used.)

1/3 cup rum

2 teaspoons vanilla extract

1 cup of chopped nuts - pecans or walnuts

Directions:

1) Cream the butter and sugar together. Add the eggs and beat.

2) Add the buttermilk and rum.

3) Mix the dry ingredients in one mixing bowl and slowly incorporate them into the wet mixture.

4) Add the vanilla extract.

5) Toss 1/2 cup of chopped nuts onto the bottom of a buttered bundt pan. Bundt pans are traditional for rum cakes, but use a round or square pan if you wish.

5) Pour the batter into the bundt pan evenly.

6) Bake in a preheated 350 degree F oven for 60 minutes or more until done in the middle.

7) Let the cake cool, but remove it while still warm by loosening and turning the bundt pan upside down.

Rum Cake Frosting Ingredients:

3 tablespoons butter, softened

3 tablespoons rum

1 teaspoon vanilla extract

Powdered sugar, start with one cup 

The rest of the chopped nuts

Directions: 

Mix all the ingredients. Use as much powdered sugar as needed. Start with a cup. After the cake is completely cool, frost it. Top the frosting with the remaining chopped nuts. Roasting the nuts on a cookie sheet before using them improves their flavor, but I’m often too lazy to do it.🎂

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Dietians Say These 9 Are Better Than Protein Bars

Two unopened boxes of these are in my cupboard. The taste and texture are good.

Years ago, I ate protein bars for convenience and to satisfy a sweet tooth, but I always got tired of the taste, texture, or cost of the various protein bars I tried. Many were chalky or too dense. Nowadays, if I crave a candy bar, I’ll eat a candy bar and only rely on a protein bar if I have an appointment that will cause me to miss a meal, like taking a long train or car ride, or waiting for a driver’s licence renewal -- and usually the latter can be renewed online. So I don’t eat them regularly anymore, and as it turns out, nutritionists think real food is a better option than protein bars (or drinks).

The following recipes come straight from an email sent to me from Real Simple magazine, which I'll share. The article says the following snacks make eating protein bars for their convenience unnecessary. The recipes come from dieticians. 

So without further ado, here are the 9 recipes from Real Simple, directly quoted below + linked. I take no credit for researching, compiling, or writing them up, but I know enough about nutrition to understand that it is great advice. Consider my blog your electronic recipe box:

''1. Homemade Energy Balls 

Mai Duong, a registered dietitian at Providence St. Joseph Hospital in Orange County, CA, recommends whipping up a batch of energy bites for a quick, on-the-go snack. To do so, mix together one cup of rolled oats, one-fourth cup of nut butter, and one-fourth cup of chopped dried fruit. Shape into four balls and refrigerate before snacking. Each bite contains roughly 7 grams of protein and 4 grams of fiber, according to Duong.

2. Turkey Roll-Ups

Need something a little heartier? Sahar Berjis, a registered dietitian and CEO of Inner Health and Wellness, recommends making roll-ups using a wrap and some deli meat like turkey. She suggests serving some hummus and red bell pepper on the side for a little extra nutrition. “It’s protein-packed with a satisfying crunch,” she says. The exact amount of fiber and protein will vary depending on the wraps you choose.

3. Chia Berry Jam Parfait 

Make your own high-fiber, low-sugar jam to top Greek yogurt. Bonus: it’s super simple! Just thaw a half-cup of frozen mixed berries in a jar until soft and mix juice from half a lemon, a drizzle of honey if desired, and two tablespoons of chia seeds, instructs Juliette Jorgenson, a registered dietitian with Providence St. Joseph Hospital in Orange County, California. “Cover and let gelatinize in the fridge overnight, and you'll have perfectly gooey high-fiber jam,” she says. Add it to Greek yogurt and top with ground flaxseed, nut butter, and bananas for even more fiber and protein, Jorgenson suggests. Depending on the yogurt and berries you use, the jam and yogurt will contain roughly 13 grams of fiber and 16 grams of protein, Jorgenson says.

4. Frozen Yogurt Bark

Try one of Berjis' go-to frozen treats. Line a baking sheet with parchment paper, add dollops of Greek yogurt, top each one with berries, chia seeds, and nuts—then freeze. A typical serving of Greek yogurt contains roughly 16 grams of protein, depending on the brand you use, and fiber will vary based on the toppings you choose. 

5. Lentil Dip or Salad 

This easy-to-prep idea from Eu Nee Tan-Verdugo, a registered dietitian with L.A. Care Health Plan, can be customized to fit your taste and time constraints. Mix precooked lentils, feta, and for an easy dip that you can add on top of whole-wheat crackers. “You can also add edamame and cubed cucumber to make it a salad,” she says. A 100-gram serving of cooked lentils contains 9 grams of protein and nearly 8 grams of fiber, according to the USDA.

6. Roasted Legumes 

2026 is the year of the bean—and for good reason. Legumes are loaded with fiber, protein, and antioxidants, which help keep your heart, gut, and cholesterol healthy. Dana Henderson, a registered dietitian at L.A. Care Health Plan, likes roasted edamame or fava beans for an easy, portable snack. A 100-gram serving of edamame contains roughly 12 grams of protein and 5 grams of fiber, according to the USDA. Or try Berjis’s go-to: roasted chickpeas. “They’re crunchy, portable, and surprisingly addictive,” she says. 

7. Higher Protein Hummus 

Give your hummus an extra nutrient boost with this tip from Duong. Combine one cup of drained and rinsed garbanzo beans, a half-cup of reduced-fat cottage cheese, two tablespoons of tahini, plus lemon juice, garlic, parsley, and salt in a food processor. Blend until smooth and serve with a cup of carrot chips. You’ll get roughly 6 grams of fiber and 7 grams of protein, she says. 

8. Cottage Cheese Bowls

Or make cottage cheese the main character by adding your favorite toppings. If you prefer savory, Berjis suggests topping your bowl with cucumber and tomatoes. For something sweet, Jorgenson recommends adding berries and flax. A half-cup of cottage cheese with a half-cup of berries and one tablespoon of flax meal contains roughly 14 grams of protein and 6 grams of fiber, Jorgenson says.

9. Dates With Nut Butter

“This is the perfect sweet treat,” says Jorgenson. Just split open a few dates, remove the pit, and add in your favorite nut butter. Sprinkle with flaky sea salt and freeze for about 30 minutes. The nutrition information will vary depending on the nut butter you choose, but Jorgenson estimates that three dates and two tablespoons of peanut butter contain 8 grams of protein and 6 grams of fiber."

Why are nutritionists against our dependence on protein bars? (1) Many protein bars and shakes contain metal levels that exceed recommendations. (2) Some have too much sugar. (3) They are more expensive than real food. (4) You can’t beat Mother Nature. Real food has all the protein, vitamins, and minerals we need in the right balance. These 9 recipes are budget-friendly and should satisfy every palate, sweet or savory. Enjoy!

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Hooked On Artichokes

As a child, I never saw artichokes at the supermarket nor on our dinner table. Now I buy frozen artichoke quarters all the time. They are readily available year-round, cheap, and easy to cook and eat.

Artichokes have many health benefits, which I intended to write up, but this comprehensive handout has done the work for me, so I’ll simply link and upload it for you! What’s the point of rewriting it? Somebody else already did a great job!

Unlike asparagus, artichokes have a mild flavor, so they can go into many dishes. Click here to get the healthy artichoke recipes I’ll also post below👇, courtesy of Oregon State University. It may be easier to read online, but I’m posting it here in case it disappears from the internet. Click to enlarge the recipes.

Although I've eaten fresh artichokes in restaurants, I always buy them frozen when making them at home. It’s a vegetable that survives freezing without losing taste, texture, or nutrients. Frozen eliminates the work of washing and cutting them up! Frozen is usually a better value than buying them fresh. You can cook and grill them without defrosting them first, a great convenience! Add this vegetable to your regular diet. I’m sure you’ll like it!

The part of the artichoke we eat is not technically a vegetable but a flower bud, a variety of the thistle family. By its strange looks, you have to wonder who first thought of eating them. Did they try roses and daisies and dandelions also?🌳

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Lentils & Brown Rice in Sloppy Joe Sauce

In a state of lunacy, I bought 4 pounds of brown lentils. I do not know why. We made lentil soup a couple of times, but we’re tired of soup. There are recipes on the internet for lentil hummus. I didn’t like it as well as chickpea hummus, so scratch that dish. 

I found this recipe for lentil sloppy joes that looks delicious, but it requires too many ingredients I don’t buy. Still, I took the fresh mushrooms idea from it, and I looked at my own Sloppy Joe recipe and came up with a new dish below. We spooned our lentil sloppy Joe sauce over a bed of brown rice instead of sandwich buns to make it easy to eat, so it wasn’t very sloppy.:) My sauce has a hint of heat, which we liked a lot: 

Lentil Sloppy Joe’s Sauce

Ingredients:

3/4 cup lentils

1 medium onion, diced

3 ribs of celery, sliced

2 mini bell peppers, any color - I had red and yellow

1 cup mushrooms, sliced

2 3/4 cups water

1 teaspoon Creole seasoning

1 teaspoon smoked paprika

1 teaspoon oregano

1/2 teaspoon black pepper

A sprinkle of dried red pepper

4 ounces of tomato sauce (Use any type of tomato sauce. I always keep an 8-oz can in my pantry for impromptu recipes.)

2 tablespoons mustard

Always keep a can for recipes.

2 tablespoons honey

1 tablespoon cider vinegar

A sprinkle of hot sauce

A sprinkle of Worcestershire sauce

Separately, I cooked 1 dry cup of brown rice.

Directions for the Sauce:

1) Into a 12-inch skillet, I combined 3/4 cup of lentils with 2 cups of water and let it simmer for 15 minutes before tossing in the onions, celery, bell peppers, and mushrooms. It takes about 25 minutes for the lentils to tenderize. I added 1/4 cup of water whenever the mixture started to become dry.

2) Next, I tossed in the dry seasonings followed by the wet ingredients, simmering and stirring them occasionally until the lentils finished cooking.

We dipped out the brown rice and topped it with our spicy lentil sloppy joe sauce. Surprisenly filling and tasty, it makes a winning side dish or a light and complete protein dinner. Right now I’m liking this dish better than soup! Unlike soup, you can make a little or a lot of it, so don’t have to eat leftovers!

Only 3 pounds of dried lentils to go! Help me, I need more recipes!

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You Rock Joy Bauer

All photos and recipes courtesy of Joy Bauer

Nowadays, I must snack more mindfully because I don’t want to weigh 300 pounds. To a certain extent, I’ve always been a healthy eater, never fasting and never starving myself with unhealthy, unbalanced diets, but when I was younger, I could get away with eating more calories. Not anymore. Yet, one thing remains the same: I will not starve myself!

Today I was very impressed watching nutritionist, Joy Bauer (whose recipes I often like), prepare 3 snacks on The Today Show. She lightened up tasty treats you could make for family or party guests, using healthy ingredients with a good dose of protein. I’ll post Joy’s recipes below, i.e., on my electronic recipe box (with a link back to her) so Savvy Shoppers and savvy eaters (including me) can for sure find them time and again. (I never know what will disappear from the internet):

In general, I don’t like chicken on my pizza, but this recipe is really barbecue chicken on pizza crust. I'll use a combination of mozzarella and extra-sharp cheddar. Joy’s original recipe follows:

Barbecue Chicken Pizza -recipe #1

INGREDIENTS

Dough

¼ cup whole wheat flour, white-whole wheat flour, or 1:1 gluten-free flour½ teaspoon baking powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
Pinch kosher salt
¼ cup nonfat Greek yogurt

Toppings:

2 tablespoons BBQ sauce**¼ cup packed shredded chicken mixed with 1 to 2 tablespoons BBQ sauce
A few thin slices of red onion
2 to 4 tablespoon 2% shredded sharp cheddar or Mexican blend cheeseOptional chopped cilantro and hot sauce for garnish

INGREDIENT DETAILS TO KNOW 

*Pour off liquid before measuring**For gluten-free, choose a gluten-free brand of BBQ sauce.

INSTRUCTIONS

 

1) Preheat oven to 450º degrees. Mist a baking sheet with oil spray and set aside.

2) In a small bowl, add the flour, baking powder, and seasonings. Mix to combine everything. Add the yogurt and stir until you have a crumbled mixture.

3) Using your hands, press and fold the flour into the yogurt until all of the pieces come together to form an elastic dough. While at first the dough will be fussy and crumbly, after about a minute of pressing and folding it will come together. Form one ball about the size of a baseball.

4) Place the ball on the prepared baking sheet and flatten with your palm. Roll it out into a thin circle using a rolling pin or a soup can until it has about a 7-inch diameter. Your shape can be somewhat artisanal or you can make it perfectly circular by pinching the outside perimeters with your fingers.

5) Place in oven on the middle rack for 8 minutes. Remove from the oven and add the BBQ sauce on the crust and spread it out evenly. Add the saucy chicken, red onion slices, and sprinkle on the cheese.

6) Place back in the oven for another 5 to 8 minutes until the cheese is melty and the crust is crispy and browned around the edges. Garnish with optional chopped cilantro.

Mini Corn Dog Muffins - recipe #2

INGREDIENTS

1 cup white whole-wheat flour, or all-purpose flour*
1 cup yellow cornmeal
1½ teaspoons kosher salt1 (15-ounce) can sweet corn, drained (or 1½ cups frozen corn, thawed)
3 tablespoons butter, melted
2 large eggs, lightly beaten
1 cup nonfat or low-fat vanilla yogurt
¼ cup honey
2 tablespoons milk or water
8 pre-cooked chicken or turkey sausages, each cut into 5 pieces (about 40 pieces total)

Optional Toppings and Dips: Honey, hot honey, ketchup, mustard, BBQ sauce

INGREDIENT DETAILS TO KNOW

* For a gluten-free version, use a 1:1 gluten-free flour blend in place of the white whole-wheat flour.If you’re making these gluten-free, double-check that your sausage brand is gluten-free too.

INSTRUCTIONS

1) Preheat the oven and prep the pans. Preheat the oven to 375°F. Lightly coat two mini muffin tins with nonstick cooking spray.

2) Mix the dry ingredients. In a large mixing bowl, whisk together the flour, cornmeal, baking powder, and salt until evenly combined.

3) Add the wet ingredients. Add the corn, melted butter, eggs, yogurt, honey, and milk or water. Stir until everything is combined and the batter is smooth. Be careful not to overmix—the batter should be thick and scoopable.

4) Fill the muffin cups. Spoon about 1 heaping tablespoon of batter into each mini muffin cup. Press one sausage piece into the center of each cup, gently pushing it down so the batter rises around it and partially covers the sides.

5) Bake and serve. Bake for 14 to 16 minutes, or until the tops are lightly golden and the cornbread is set. Let the muffins cool in the pan for a few minutes, then carefully remove them. Serve warm with honey, hot honey, ketchup, mustard, or BBQ sauce.

Caramelized Onion Dip - recipe #3

INGREDIENTS

2 tablespoons olive oil

3 medium onions, thinly sliced (~6 cups worth)

1 teaspoon kosher salt, divided
1 cup lite sour cream, or nonfat or 2% Greek yogurt

½ teaspoon Worcestershire sauce

¼ teaspoon ground black pepper

INGREDIENT DETAILS TO KNOW 

*You can use nonfat or 2% plain Greek yogurt or light sour cream. Pour off any liquid that may have settled on top of the container before measuring. You can also half the sour cream or yogurt with light mayo.

INSTRUCTIONS

1) Add the oil to a large skillet and warm over medium heat. Add the onions with ½ tsp salt. Allow them to cook, stirring often, for about 60 minutes, until they’re nicely browned and fragrant. If the onions start to burn, lower the heat to low. 

2) Also, if the onions become too dry at any point, add a tablespoon of water to the pan. The onions will reduce in size to yield about 1 cup when they’re caramelized.

3) When the onions are done cooking, let them slightly cool. Lay them on a cutting board and chop into tiny pieces. Alternatively, you can use a pair of kitchen scissors and snip them into small pieces right in the skillet.

4) In a mixing bowl, blend the sour cream, remaining salt, pepper, and Worcestershire sauce. Mix in the onions. Taste and season with extra salt, pepper and minced herbs. 

5) Leftovers will keep in the fridge for up to 3 days. If it becomes thicker than you’d like, simply mix in a few extra tablespoons of yogurt or sour cream.

NOTES

• Caramelizing such a large amount of onions in one pan will take some time, about 60 minutes over medium heat. While a smaller amount of onions (just one or two) will caramelize more quickly, you’ll need this full amount for the addictive, onion-y flavor. Trust me on this. Use the largest and widest skillet you have on hand. Once your onions get started, I suggest putting on some great music and multitasking while they cook; you can dance, tend to other food items that need prepping, or catch up on a juicy episode of whatever you’re currently watching. You’ll need to stir them occasionally, so don’t stray too far from the kitchen!

• You can opt to caramelize the onions ahead of time and store in an air-tight container for up to 3 days or freeze them for up to 3 months.

• I use 3 medium yellow onions (~6 cups worth of slices), which will cook all the way down to just about 1 cup, if you can believe. You can use any onion but I recommend using yellow or sweet onions.

• If using nonfat Greek yogurt instead of sour cream, 2 tablespoons provide about 35 calories, 2g fat, and 2g protein.

🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽

Even as a teenager, I skipped dips as empty calories, empty nutrition. With Joy’s low-fat, protein-dense onion dip using Greek yogurt, I get to experience what I missed! If you make all 3 snacks for a gathering, you’ve got meat, whole grains, and vegetables. Pour a glass of wine and add strawberries and blueberries for dessert. That’s a complete meal in my book! Hat’s off to Joy Bauer!👏

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