Coconut rum frozen yogurt cake with walnuts and cherries

Two summers ago, I was at the mall minding my own business when I made a life-changing discovery. Let’s ignore for now that minding my own business at a mall usually involves hours of me collecting all sorts of items through the store, only to spend about 10 seconds deciding I’m leaving it all behind. I know, terrible; but we’ll leave that discussion for another day. I was at the book store, (and whether or not I successfully bought something there isn’t important) and on my way to the car I saw this “ice cream” place I’ve been seeing absolutely packed for years but never ventured in. That day I went in, and I realized it wasn’t ice cream but frozen yogurt, and after a few “trying cups” I was hooked. Over the last couple of years I’ve had so much frozen yogurt (and by so much I actually mean so many times, because I never actually buy more than 6 oz.).  From chains to local, to organic, I’ve tried them all. I love my froyo. I’ve made frozen yogurt at home too, and it has even made its way to this blog as well.

This week I went to a friend’s house for a summer party. She and her fiancé  had an array of great food, but somehow I was especially fixed on their desserts: homemade éclairs and homemade ice cream cake. Éclairs I absolutely love, so no further explanation is needed. I ate more than I should have, I know so. But the ice cream cake really surprised me. I’m not sure why, but I’ve never thought of ice cream cake as “home-doable”. It’s not like I thought it was impossible either. It just that it never really occur to me that you could make it at home. I loved that ice cream cake, and of course, now I want to make one. 

Three days after my epiphany, I decided I had to make an ice cream cake. I had a few issues, though. I am busy, so I wanted something fast and easy to make. I also wanted to keep the oven usage to a bare minimum because it has been really hot and some of us don’t have an AC to chill afterwards. Lastly, I had just overindulged at the party a few days before, so I wanted to keep the calories down. My 10 second decision was to make a “frozen yogurt cake” instead. I used a store bought, ready-to-use Graham crust I’ve had sitting in the pantry for months now. For the filling I used fat-free Greek yogurt, I added some coconut rum for both flavor and to prevent it from freezing into a block, and I added shaved coconut to give it a “cake-ier” texture. Listo. I just mixed the ingredients, poured it over the crust, and froze it overnight. No ice cream machine needed. Just for fun, I made a honey-walnut-cherry topping just before serving. 

The result was a great tasting summer dessert! The frozen yogurt cake was just 255 calories plus an extra 44 calories for the topping. Loved it! Of course, I still have to make a more “traditional” ice cream cake, but the summer has just started, so I have plenty of time to make it. And I have a feeling I’ll be making this frozen yogurt cake a few more times as well.

On the road shortcut

Coconut rum frozen yogurt cake
252 calories, 39 g carbs, 7 g fat, 7 g protein

16 oz. (2 cups) Nonfat Greek yogurt plain

0.5 oz. coconut rum

½ teaspoon vanilla extract

1 cup sugar

1 ½ tablespoon unsweetened coconut flakes

1 9-inch Ready to fill crumb Graham cracker crust

Using an electric mixer at medium power, mix the Greek Yogurt, coconut rum, and vanilla extract until well incorporated. Add the sugar, and the coconut flakes and keep mixing until they are well incorporated into a fluid mixture. Pour the mixture into the Graham crust, cover it and freeze it overnight.

Walnut and cherry topping

44 calories, 5 g carbs, 3 g fat, 1 g protein

¼ cup walnuts

¼ cup dried cherries

1 teaspoon honey

Pinch salt

On a skillet on medium-high heat, toast the walnuts until browned and fragrant (about 5 minutes). Make sure to stir constantly to prevent them from burning. Remove from heat, and let them cool to the touch. Chop the walnuts and the dried cherries, then transfer them to a mixing bowl. Add the honey, a pinch of salt, and mix together well.

Check my fruit basket

Oh, summertime... The sun is up, the heat is high, and you want to spend time outside enjoying the outdoors while you can. So you grab your sunscreen lotion and a six pack of beer, and head out to enjoy yourself, and to bask in the sun. However, as obvious at it may seem, we forget that it is extremely important to keep ourselves hydrated to withstand the heat and be able to keep up with our lives. If you have some sense of what's good for you, you are not counting on soda or beer to keep you hydrated. Soda and beer bring way too many empty calories (no useful nutritional value) and if you count on them to quench your thirst, you'll be consuming, again, way too many calories. Beer can actually dehydrate you. Diet pop isn't any better. What it lacks in calories it overdoes in artificial ingredients; ingredients your body won't recognize as natural and will have a hard time deciding what to do with (like artificial sweeteners actually making you hungrier).

Water is always your best option to keep you well hydrated. It can be drunk, of course, but it can also be eaten, and I'm not talking about my nasty ice crunching habit. Fruits are full of water so eating fruit will also bring some H2O 2 U. In fact, some fruits, like WATERmelons, are mostly water. Additionally, they are the original multivitamin packs. Fruits provide us with fiber, oils, minerals and vitamins, and other nutrients your body needs to keep you running smoothly, and to keep you away from the doctor. The more diversified your fruit intake is, the more likely it is that you are getting a well rounded nutrition (and a less rounded belly).

You know you can grab a peach and eat it. It's not rocket science; you don't need me or anyone giving you advice on the matter. However, if you find yourself trying to sneak a fruit here and there, or trying to use it as an ingredient in something you are making, it's ok to allow others to give you some advice. As I was eating my cactus pears and my peaches, I thought it would be fun to come up with easy ways to consume all that other fruit I bought at the market. I'll tell you in advance I really loved everything I made. Nothing was too fancy. And that's exactly what I was going for: things I could prepare with ingredients I already had, and that were simple enough that I could make them before or after work. I'll share 6 fruity recipes that are triple threats: simple, nutritious and delicious. They are listed from super easy, to less easy. But once again, none of them are really difficult.

 

1. No brainer: squeeze it real good

I'll be honest: I'm not that into grapefruits, which is why I've had a couple that have been hanging around for a couple of weeks. I knew I was not gonna eat them, so I decided to make a refreshing juice. I squeezed the grapefruits, and an orange. I added water and brown sugar. Easy. I added some ice and I was ready to kick the heat in the butt!

On the road shortcut

1 1/2 grapefruits

1 orange

2 cups of water

4 teaspoons of brown sugar

Squeeze the fruits. Add the water and sugar. Stir.

 

2. No jelly for my toast, I have my own.

Jellies, jams and preserves can be very tasty and bring you most of the nutrients of the whole fruits. However, they are loaded with refined sugar. All this preserved fruits exist because in the past fresh fruit was not available during the winter. Now we do (although they are not nearly as good), and we have plenty of access to fresh fruit during the summer. Take advantage and eat some fresh fruit instead. To top my Finnish rye toast I used fat free cottage cheese, and blueberries I partially squeezed with honey and some lemon juice.

On the road shortcut

Blueberry smash

1 cup blueberries

1 teaspoon of honey
1/4 teaspoon of lemon juice

Mix and mash with a fork for 2-3 minutes, or until it reaches the desired consistency.

A slice of toast (Finnish rye)

2 teaspoons of fat free cottage cheese

2 teaspoons blueberry smash

Assemble.

3. Quick and easy exchange: toss that salad

When I want a quick and simple salad, I just use lettuce, tomatoes and onions. (Hey, I can hear you saying "bo-ring". Stop it.) Even though tomatoes are technically fruits, I wanted an even more refreshing flavor for a hot-summer side salad. I substituted the tomatoes for apricots. Then I made a dressing using walnut oil, grapefruit juice, and honey. I couldn't stop eating it. I had an extra serving and ate it as dessert.

On the road shorcut
Salad

Half head of lettuce

6 sliced and cored apricots

1/2 red onion, sliced

Add all of the components to a salad bowl.

Dressing

1 tablespoon walnut oil

Juice of 1/2 grapefruit

2 teaspoons of honey

Mix all the ingredients. Taste to make sure the oil is not overpowering your dressing. You may want to add more juice or honey if it's too walnut-ly. You can substitute the walnut oil for your favorite oil.

Add the dressing to the salad bowl and toss.

4. Got 10 minutes? Spike that breakfast

I always have breakfast. One of my favorite breakfast foods is oatmeal; I love oatmeal. The key of eating oatmeal often is adding a twist here and there every time you make it so it doesn't get boring. I cook my instant oatmeal in milk to add protein and flavors. This time the add-ins were slivers of almonds and dried cherries. I added almond extract, cinnamon, brown sugar and salt to deepen the flavors and upgrade my oatmeal from good to awesome.

On the road shortcut
2 cups 2% milk

1/4 cup dry cherries

1/4 cup almond slivers

A dash of cinnamon

A pinch of salt

3 teaspoons brown sugar

1 teaspoon almond extract

1 cup instant oatmeal

Add the milk, dry cherries, almond slivers, cinnamon, salt, brown sugar, and almond extract to a sauce pan. Bring to a boil, stirring often. When it starts boiling, reduce the heat to its lowest and add the oatmeal. Stir often while it thickens to the desired consistency. For me, those are an additional 2-3 minutes but it ranges from 1-6 minutes or so.

5. Bored of your sandwich? Upgrade to a fruity bread

Bread is so good. However, eating white bread most of the time deprives your body from the whole nutrition present in the whole grain. Whole wheat bread can provide that, adding much needed fiber to our diets. But if you are tired of having plain whole wheat bread try adding some nuts and fruits to add new flavor dimensions, plus more and diverse nutrients.  I baked this whole wheat bread using walnuts and dried black currants in the dough. If you are not willing to make your own bread, just check your local bakery or supermarket for interesting and healthy breads.

On the road shortcut

Yeast prep

1/4 cup milk at 90F

1 teaspoon sugar

1 package of yeast

1 teaspoon vital wheat gluten

Mix all the ingredients and let the yeast get active. It will take about 5-10 minutes. The mixture will thicken and get bubbly. 

Bread mix

1 cup of water at 90F

1/4 cup honey

1/4 teaspoon salt

3 cups whole wheat flour

1/4 cup chopped walnuts

1/4 cup dried black currants

Prepped yeast

Add all the ingredients to the bowl of the bread machine and bake according to the manufacturer's instructions.

6. Indulge sensibly; fruits can be dessert, or part of it

Easy and simple desserts using fruits can be awesome, and very rewarding. Even if you are indulging, eating a bit more sugar than you should, a fruit dessert brings additional micro nutrients than plain pastries won't. I saw an awesome recipe for a blueberry pie I wanted to make. I removed the crust so it was just a cooked parfait of blueberries, custard and meringue. You can visit the Taste of home website and check the original recipe as well. 

On the road shortcut

Blueberry layer

1/2 cup sugar

3 tablespoons cornstarch

1/8 teaspoon ground cinnamon

2 cups fresh blueberries
1/4 cup orange juice

In a large saucepan, combine the sugar, cornstarch and cinnamon. Stir in blueberries and orange juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Cover and set aside.

Custard

1/2 cup sugar

2 tablespoons cornstarch

1/8 teaspoon salt

1-1/4 cups whole milk
3 egg yolks

In a small saucepan, combine the sugar, cornstarch and salt. Stir in milk until smooth. Cook and stir over medium-high heat until thickened and bubbly. Reduce heat; cook and stir 2 minutes longer. Remove from the heat. Stir a small amount of hot filling into egg yolks; return all to pan, stirring constantly. Bring to a gentle boil; cook and stir 2 minutes longer. Remove from the heat. Cool to room temperature without stirring; set aside.

 Meringue
3 egg whites

1/4 teaspoon cream of tartar

6 tablespoons sugar

In a large bowl, beat egg whites and cream of tartar on medium speed until soft peaks form. Gradually beat in sugar, 1 tablespoon at a time, on high until stiff glossy peaks form and sugar is dissolved.

Assembling the whole thing

Pour blueberry mixture into 4 ramekins. Top with custard. Spread meringue evenly over filling. Bake at 350° for 12-15 minutes or until the meringue is golden brown. Cool on a wire rack for 1 hour. Refrigerate at least 3 hours before serving. Store leftovers in the refrigerator.