Difference between revisions of "Pear mini bundt cakes"

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 +
[[File:Pear mini bundt cakes.jpeg|thumb]]
 +
 
Difficulty: 2/5
 
Difficulty: 2/5
  
−
Time: 1 hour and 45 minutes
+
Preparation and cooking time: 1 hour and 45 minutes
  
 
Servings: 8 (16 mini cakes total, 2 mini cakes per serving)
 
Servings: 8 (16 mini cakes total, 2 mini cakes per serving)
 +
 +
Cost per serving: $1.60 (total cost: $12.80)
 +
 +
Cost per 2000 kcal: $6.99
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 458         (''calories in whole recipe: 3664'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''21%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''11.8g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|19%
 +
| style="background-color:#FFCEB5;"|0.4g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|19%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|21%
 +
| style="background-color:#FFCEB5;"|0.4g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''56%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''73.5g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|30%
 +
| style="background-color:#B5E6FF;"|11.4g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|62.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|29.9g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''26%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''17.0g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|4%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|29%
 +
| style="background-color:#EDCBFF;"|5.0g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|3.1g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|23%
 +
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|12%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|31%
 +
| style="background-color:#FEE1C3;"|5.0mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|14%
 +
| style="background-color:#FEE1C3;"|0.7mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|26%
 +
| style="background-color:#FEE1C3;"|0.3mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|12%
 +
| style="background-color:#FEE1C3;"|48.5μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|0%
 +
| style="background-color:#FEE1C3;"|1.4μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|3%
 +
| style="background-color:#FEE1C3;"|3.2mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|20%
 +
| style="background-color:#FEE1C3;"|3.1mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|5%
 +
| style="background-color:#FEE1C3;"|6.3μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|12%
 +
| style="background-color:#B5FFBB;"|127.4mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|45%
 +
| style="background-color:#B5FFBB;"|0.4mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|36%
 +
| style="background-color:#B5FFBB;"|2.9mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|28%
 +
| style="background-color:#B5FFBB;"|115.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|115%
 +
| style="background-color:#B5FFBB;"|2.7mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|40%
 +
| style="background-color:#B5FFBB;"|286.1mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|12%
 +
| style="background-color:#B5FFBB;"|602.3mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|59%
 +
| style="background-color:#B5FFBB;"|32.5μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|16%
 +
| style="background-color:#B5FFBB;"|1.9mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
Line 17: Line 150:
 
WET INGREDIENTS
 
WET INGREDIENTS
 
*1 3/4 cups warm water
 
*1 3/4 cups warm water
−
*1 1/2 cups date paste/blended dates
+
*1 1/2 cups date paste/blended dates (if you can't find reasonably cheap date sugar, you can buy [https://amzn.to/355bRoL Anthony's Date Sugar] - ''this is an affiliate link, and it helps this site to buy from it'')
 
*1/2 cup peanut butter
 
*1/2 cup peanut butter
 
*1/4 cup peanut oil
 
*1/4 cup peanut oil
−
*2 tsp vanilla extract
+
*2 tsp vanilla extract (optional)
  
 
FOR THE CARAMEL SAUCE
 
FOR THE CARAMEL SAUCE

Latest revision as of 18:14, 16 January 2021

Pear mini bundt cakes.jpeg

Difficulty: 2/5

Preparation and cooking time: 1 hour and 45 minutes

Servings: 8 (16 mini cakes total, 2 mini cakes per serving)

Cost per serving: $1.60 (total cost: $12.80)

Cost per 2000 kcal: $6.99

Nutrition facts per serving
CALORIES PER SERVING (kcal): 458         (calories in whole recipe: 3664)
Proteins 21% 11.8g Protein: lysine 19% 0.4g
Protein: methionine 19% 0.2g
Protein: isoleucine 21% 0.4g
Carbohydrates 56% 73.5g Fibers 30% 11.4g
Net carbs n/a 62.1g
Sugars n/a 29.9g
Fats 26% 17.0g Omega-3 4% 0.1g
Omega-6 29% 5.0g
Saturated fats n/a 3.1g
Vitamin B1 23% 0.3mg Vitamin B2 12% 0.2mg
Vitamin B3 31% 5.0mg Vitamin B5 14% 0.7mg
Vitamin B6 26% 0.3mg Folate 12% 48.5μg
Vitamin A 0% 1.4μg Vitamin C 3% 3.2mg
Vitamin E 20% 3.1mg Vitamin K 5% 6.3μg
Vitamin B12 / / Vitamin D / /
Calcium 12% 127.4mg Copper 45% 0.4mg
Iron 36% 2.9mg Magnesium 28% 115.8mg
Manganese 115% 2.7mg Phosphorus 40% 286.1mg
Potassium 12% 602.3mg Selenium 59% 32.5μg
Zinc 16% 1.9mg Sodium to taste

Ingredients:

DRY INGREDIENTS

  • 3 cups whole-wheat flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 tbsp ginger powder
  • 1 tbsp cinnamon powder
  • 3 cubed pears

WET INGREDIENTS

  • 1 3/4 cups warm water
  • 1 1/2 cups date paste/blended dates (if you can't find reasonably cheap date sugar, you can buy Anthony's Date Sugar - this is an affiliate link, and it helps this site to buy from it)
  • 1/2 cup peanut butter
  • 1/4 cup peanut oil
  • 2 tsp vanilla extract (optional)

FOR THE CARAMEL SAUCE

  • 1 cup soy milk
  • 1/3 cup date paste/blended dates
  • 1/4 tsp salt

Instructions:

  • Pre-heat oven to 200°C.
  • In a large bowl, sift all of the dry ingredients except the pears.
  • In a medium bowl, whisk together all of the wet ingredients until evenly dissolved
  • Make a well in the dry ingredients, and whisk in the wet ingredients inside the well until evenly distributed.
  • Fold the pears inside the cake batter.
  • Put in about 2 tablespoons of the cake batter in each mini bundt cake silicone pan (or greased mini bundt cake pan). Flatten out the top with a spatula. Cook for 20 minutes, or until a toothpick comes out clean after inserting it in one of the cakes. Let the cakes cool for 1 hour before dressing them with the caramel sauce.
  • Meanwhile, in a small pot, bring the caramel sauce ingredients to a simmer. Set aside once the sauce has thickened to a gravy-like consistency.

Serving:

Place a few cakes on a plate and drizzle with the caramel sauce. Sprinkle powder sugar on top for added sweetness. The cakes and also be dipped upside down in the caramel sauce to achieve a glaze.

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