June 11: National Candy Month Mindful Recipes

By Elaine Magee, MPH, RD

Mini Flourless Chocolate Cake
This elegant mini cake can be dressed up or down and be enjoyed at any occasion. With a perfectly tender texture, you’ll never miss the flour! If you want to reduce the cholesterol, fat and saturated fat, just use 3 of the yolks and replace the other 3 with 6 tablespoons of egg substitute.

Makes 10 mini cakes

Ingredients:
4 tablespoons canola oil (or oil of choice)
1 1/3 cup bittersweet chocolate chips, 8 ounces (semisweet can be substituted)
6 large eggs, separated and reserve 3 of the yolks
6 tablespoons egg substitute or egg white
1/4 cup granulated sugar
2 tablespoons liqueur of choice such as Grand Marnier, Chambord, Kahlua (decaf strong coffee can be substituted)
1 teaspoon vanilla extract

Optional garnish: powdered sugar for dusting, fresh berries, orange segments, and/or toasted nuts

Directions:
Preheat oven to 275-degrees and put the rack in the center of the oven. Coat the bottom and sides of a nonstick large cupcake pan or tart pan.
Place oil and chocolate chips in a large glass bowl (or similar) and microwave for 60-90 seconds, stirring after 60 seconds to see if it is completely melted. Let cool about 10 minutes.
While chocolate chips are cooling, in large mixing bowl, beat egg whites on medium-high speed until soft peaks form. Gradually add granulated sugar and continue beating until glossy stiff peaks form and set aside.
When the chocolate has cooled slightly, whisk in the egg yolks, liqueur and vanilla extract. Fold 1/4 of the egg whites into the chocolate mixture. Gently fold the rest of the egg whites into the chocolate mixture. Use a 1/2-cup measure to pour batter into each prepared cupcake or tart section in the pan. Bake for about 30 minutes or until center of each mini cake is set. Cool completely and serve each mini cake with fresh berries and a dusting of powdered sugar or a garnish of your desired whipped topping and a piece of your favorite chocolate candy.

Nutrition Information: Calories 230, Total Fat 15 g fat, Saturated Fat 6 g, Polyunsaturated Fat 3 g, Monounsaturated Fat 5 g, Cholesterol 111 mg, Sodium 37 mg, Potassium 39 mg, Total Carbohydrates 16 g, Dietary Fiber 2.5 g, Sugars 12 g, Protein 6 g, Omega-3s .5 g

Mini Mocha Mousse
This low calorie and low sugar treat will satisfy with its smooth and creamy texture and the perfect flavor pairing of chocolate with coffee! Create your own signature mousse by adding toppings and garnishes such as whipped topping garnished with a mini Ghirardelli square, Mint M&Ms, toasted coconut, etc. This recipe calls for egg substitute because those products are pasteurized and eliminate the risk from uncooked raw egg.

Makes about 8 servings

Ingredients:
1 teaspoon unflavored gelatin
1/2 cup strong coffee or espresso, cooled, divided use
1 cup bittersweet or semi-sweet chocolate chips (60% or more cacao)
1/4 cup light cream cheese (almond butter or a non-dairy cream cheese alternative can be substituted)
1 cup low fat milk (alternative milks can be used)
1/2 cup egg substitute (2 large eggs can be substituted)
Optional Garnish: mini chocolates, whipped cream or whipped topping, fresh berries, chocolate shavings, sprinkles, etc.

Directions:
In a 1-cup measure, blend the unflavored gelatin with 1/4 cup of the strong coffee and let it sit a couple of minutes for gelatin to dissolve. Meanwhile heat the remaining strong coffee in the microwave or in a small saucepan to a boil. Stir 2 tablespoons of the boiling coffee or espresso in with the gelatin mixture and stir.
Place the chocolate chips, cream cheese and coffee mixture in the blender. Add the cup of milk to a small nonstick saucepan and heat over medium high heat until milk is scalded (about 2 minutes). Pour the milk immediately into the blender and blend until the chocolate is dissolved and the mixture is smooth (about 10 seconds). Pour in the egg substitute and blend until smooth.
Pour mixture into serving cups, cover with plastic wrap and chill in refrigerator until set (about 1 1/2 hours). Add your own garnish if desired and enjoy!

Nutritional Information: Calories 131, Total Fat 7 g, Saturated Fat 4.8 g, Polyunsaturated Fat .9 g, Monounsaturated Fat .4 g, Cholesterol 6 mg, Sodium 70 mg, Potassium 170 mg, Total Carbohydrate 11 g, Dietary Fiber 2.2 g, Sugars 8 g, Protein 5.3 g