Food for Thought

“One bad apple spoils the whole bunch": First coined by Chaucer as, “the rotten apple injures its neighbors.”

Apple-Carrot Cake

I have had many carrot cakes over the years and this is one of my favorites. This recipe has been modified to reduce calories and fat content. It makes 12 servings with each serving having 322 calories and 6 grams of fat. Normally it would have 544 calories and 35 grams of fat per serving.

You can almost have your cake and eat it too!


  • 1 c. whole wheat flour
  • 1 1/3 c. sugar
  • 2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1/2 tsp. ground cloves
  • 2 eggs
  • 2 egg whites
  • 3/4 c. unsweetened applesauce
  • 1/2 c. 2% buttermilk
  • 1 tsp. vanilla extract
  • 1 1/2 c. shredded carrots (about 2 medium size)
  • 1 tart apple (Granny Smith is what I use), peeled and shredded
  • 1 batch Light Cream Cheese Frosting (recipe below)
  • 1/2 c. chopped walnuts, optional

Preheat oven to 350° F. and lightly coat a 13x9 baking pan with nonstick spray.

Combine the flours, sugar, baking soda, cinnamon and cloves.

In large mixing bowl beat eggs and egg whites for about 1 minute or until foamy. Add the applesauce, buttermilk and vanilla extract and beat well. Gradually beat in the dry mixture. Stir in the carrots and shredded apple. Put into the prepared baking pan and smooth the surface.

Light Cream Cream Frosting

  • 1 8 oz. tub of light cream cheese, softened
  • 8 oz. fat free cream, softened
  • 3 tbsp. light butter, softened
  • 1 1/2 c. powdered sugar
  • 1 1/2 tsp. vanilla extract

Beat the light cream cheese, fat free cream cheese and butter until smooth and fluff. Gradually add the powdered sugar. Stir in the vanilla. Use immediately or you can refrigerate or several hours before you use it. Just make sure to allow to set out and get room temperature before spreading on cake.

Apple-Rice Pilaf

Apples give this pilaf recipe a sweet lift that makes it even more delicious. It makes 6 servings. Each serving has only 181 calories and 4 grams of fat.


  • 1 onion, chopped
  • 1 tbsp. sugar
  • 1/2 c. brown rice
  • 1/2 c. pearl barley
  • 1/2 c. diced apples
  • 2 c. fat-free chicken broth
  • 3/4 tsp. salt
  • 1 tbsp. sherry or apple juice
  • 1/4 c. slivered almonds, toasted

Coat a large saucepan with nonstick spray and heat over medium-high heat. Add the onion and cook for 4 minutes or until tender. Sprinkle with sugar and cook for another minute. Stir in rice, barley, broth, salt and sherry or apple juice. Bring to a boil then reduce heat and cook, covered for about 30 minutes. Add diced apples and cook another 10 minutes or until the liquid is absorbed. Remove from heat and add the almonds. Toss and serve.

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