Recipes from Nov. 29, 2007
Fresh Flavors is featured in Hawaii’s Kitchen on KHON2 Hawaii’s
morning news on the first and third Thursdays of each month. Sponsored by HMSA.
For more recipes, visit Island Scene Online.
Agave Fruit Squares
Adapted from the American Cancer Society’s Healthy Eating Cookbook
2 eggs
1/2 cup agave nectar or 3/4 cup honey
1/2 cup all-purpose flour
1/2 cup graham cracker crumbs
1 cup currants or chopped dates, or pitted and chopped prunes
1/2 cup chopped nuts
Preheat oven to 350 degrees. Grease and flour 8-inch-square baking pan. Beat eggs
in medium bowl until very light. Add agave nectar or honey gradually in a very fine
stream, beating constantly. Stir in flour and graham cracker crumbs, then add currants
and nuts, mixing well. Spread batter in prepared baking pan and bake 30 to 40 minutes
or until firm in center and brown on top. Allow to cool. Cut into squares. Makes
16.
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Orange-Cranberry Scones
Adapted from Weight Watchers’ Pure Comfort, 150 All-Time Feel-Good
Favorites
1 1/2 cups all-purpose flour
1/2 cup whole-wheat flour
1/3 cup agave nectar or 1/2 cup sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
4 Tbsp. cold unsalted butter, cut into small pieces
3/4 cup sweetened dried cranberries
3/4 cup low-fat buttermilk
1 large egg, lightly beaten
1 tsp. grated orange zest
Preheat oven to 350 degrees F. Spray a large baking sheet with nonstick spray. Combine
all-purpose flour, whole-wheat flour, agave nectar or sugar, baking powder, baking
soda and salt in a large bowl. With a pastry blender, cut in butter until mixture
is crumbly. Stir in cranberries.
Put 2 tablespoons of the buttermilk in a cup and set aside. Combine remaining buttermilk,
egg and orange zest in a small bowl. Add buttermilk mixture to flour mixture, stirring
with a wooden spoon just until moistened. Knead mixture in the bowl once or twice
to form a ball. On a lightly floured surface, pat dough into 10 x 6-inch rectangle.
Cut into 12 pieces with a large knife.
Place pieces on baking sheet; brush tops with reserved 2 tablespoons buttermilk.
Bake until toothpick inserted into a scone comes out clean, 20 to 22 minutes. Transfer
scones to a rack and cool 5 minutes. Serve warm or let cool completely. Makes 12
servings.
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Oat Cakes
Dry Ingredients
3 cups oats
1 cup whole-wheat flour
1 cup all-purpose flour
1 tsp. baking powder
1/2 tsp. salt
1 tsp. cinnamon
1 cup chopped pecans
1 1/3 cup dried cranberries or pitted and chopped dates
Wet Ingredients
2/3 cup melted butter
2/3 cup water
1/3 cup agave nectar
In a medium bowl, stir together all dry ingredients. In another bowl, mix wet ingredients.
Add wet ingredients to dry ingredients and mix until thoroughly combined. Scoop
out 1/2-cup portions onto greased baking sheets; press down to form 3-inch cakes.
Bake in preheated 350-degree oven 25 minutes. Makes 12.
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Energy Bars
5 cups rolled oats
4 medium bananas
5 Tbsp. peanut butter
2/3 tsp. salt
5 egg whites
1/8 cup soy milk
1/2 cup chopped nuts
1/2 cup dried fruit
1/3 cup semi-sweet chocolate chips
Mash bananas in a medium bowl. Add remaining ingredients and mix well. Scoop out
portions of the mixture with an ice cream scoop and form into rectangular bars.
Place on baking sheet lined with parchment paper. Bake in preheated 350-degree oven
15 minutes. Makes 12.
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