Category Archives: Healthy Cooking

Healthy Cooking: Anniversary Cake!

by Valerie Wilson

Everyone who knows me knows that my favorite sweetener is brown rice syrup. But recently I made a cake for my parents’ fiftieth wedding anniversary, which would serve many people who eat the average American diet. I was very concerned that everyone like the cake, so I made three attempts in order to perfect the recipe. I wanted it to be moist, light, sweet enough for the crowd, and delicious. I believe I achieved all those things – my family said it was the best cake I had ever made and I received compliments from the rest of the guests as well!

To make the cake sweet enough for everyone without using refined processed sweeteners that my health-conscious guests would not eat, I used Sucanat. It’s a dehydrated, granular, brown, all-natural sweetener found in most health food stores. It’s made by pressing the juice from natural cane sugar and cooking it down to a thick syrup. The syrup is then dehydrated and ground into sweet small pits. All the nutrition from sugarcane remains in Sucanat.

I originally wanted to create a vanilla cake, but using Sucanat turns the cake a light brown color with a rich maple, almost molasses-like taste to it. To create additional moisture, I used apple sauce. I made my own by simply cooking down some chopped up organic apples. You can also use store-bought apple sauce.  I chose spelt flour because it does not have the distinct taste whole wheat flour has. Spelt is also light and does not create a dry cake.  For the frosting, I used maple syrup and amazake for sweeteners. Amazake is made from brown rice. You can find it n the freezer section of health food stores.

For your next special event, here is one of my best recipes!

Anniversary Cake (thick 9” round cake)


1 T. flax seed meal

1 cup rice milk

1/4 cup canola oil

1/4 cup applesauce

1/2 cup Sucanat

1 T. vanilla

1/4 tsp. sea salt


1 T. baking powder

1  3/4 cup whole grain spelt four

Blend the flax seed meal and rice milk in a blender or food processor for about a minute until it looks frothy. Add the remaining wet ingredients. Blend until smooth. Sift the baking powder and flour into a bowl. (Sifting creates a lighter cake.) Now mix together the wet ingredients with the dry. Pour into oiled 9” cake pan. Bake at 350 for 35 minutes. Let cool completely before frosting.

Anniversary Frosting

3/4 cup rice milk

1/2 cup amazake

1/4 cup maple syrup

4 T. agar flakes

pinch sea salt

2 T. kudzu (dissolved in 1/4 cup water)

1/4 cup Earth Balance vegan natural buttery spread (has to be cold)

1 to 2 tsp. rice milk

In a sauce pan, heat the rice milk, amazake, agar flakes, and sea salt. Let simmer 10 minutes. Whisk in the kudzu mixture. It will thicken as it cooks. Once thickened, remove from heat and place in refrigerator a couple of hours until completely cold. Put in food processor along with cold Earth Balance. Blend until smooth. Add the rice milk slowly while it blends to create the desired consistency. Be very careful not to add too much or the frosting will become runny. Frost cake.

Valerie Wilson is the author of Perceptions in Healthy Cooking. She teaches cooking classes and offers counseling in Westland, Michigan. She can be reached at (734) 722-4553 or

Reprinted with permission from the Fall 2012 issue of Health & Happiness U.P. Magazine, copyright 2012.

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Filed under Dessert, Healthy Cooking, Recipes

Lentil Soups for Winter, V. Wilson

Winter is upon us and we need to keep warm. Lentil soups are a terrific way to keep our bodies warm and healthy. Soups are a great appetizer to any meal, or can be a whole meal just by themselves. Lentils are one of the perfect ingredients for soup-making because they can create a thick broth. 

The two most popular types of lentils are the green ones and the red ones. The green lentils tend to hold their shape after being cooked, while the red ones dissipate, losing their shape. 

When cooking with lentils, (and any other bean), I always cook them with a piece of kombu. Kombu is a sea vegetable that helps strengthen your digestive tract and helps you digest the protein in the beans, therefore eliminating the gas. And even though lentils are small beans and therefore have less sulfur, some people still have gas after consuming them. 

Lentils are an excellent source of protein, can help reduce cholesterol, help lower blood pressure and are high in calcium, magnesium, potassium and vitamin A. 

Here are two wonderful lentil soup recipes that will keep you warm on those cold winter nights! 

Rice & Lentil Soup 

10 cups water
1/2 cup short grain brown rice
1/4 cup wild rice
1 cup red lentils
1 four inch piece kombu (soaked and cut up)
1 onion (diced)
2 broccoli heads (cut up)
8 ounces mushrooms (cut up)
3 celery stalks (diced)
1 cup corn
1 tsp. thyme
1/2 tsp. marjoram
2 tsp. sea salt 

Bring the water to a boil in a soup pot. Add the two rices, reduce to a simmer and cook 20 minutes, covered. Add the lentils and kombu, continue simmering for 10 more minutes. Add the vegetables, layering them – first the onions, then broccoli, mushrooms, celery and corn on top. Cover and cook for another 20 minutes. Season with the spices and sea salt. Stir all together and serve warm. 

Lentil Squash Soup

11 cups water
1 cup green lentils
1 cup red lentils
1 six inch piece kombu (soaked and cut up)
1 onion (diced)
8 garlic cloves (minced)
1 buttercup squash (cut into cubes)
2 carrots (diced)
2 T. olive oil
1 tsp. basil
1/2 tsp. cumin
1/2 tsp. coriander
2 T. tamari
1 1/2 tsp. sea salt 

Bring the water to a boil in a soup pot. Add lentils and kombu. Let cook 5 minutes. Letting the water come back to a boil in between each vegetable, add the vegetables one at a time. Reduce heat, cover, and simmer for 20 minutes. Add the remaining ingredients. Let sit 5 minutes before serving. 

*Recipe note: These recipes make a large pot of soup. You can put what you don’t use in containers and freeze them, so you’ll have homemade soups on hand even when you don’t have time to cook them. 

Valerie Wilson is the author of Perceptions In Healthy Cooking. She teaches cooking classes and offers counseling in Westland, Michigan. She can be reached at (734) 722-4553 or

Reprinted from Health & Happiness U.P. Magazine, Winter 2010 – 2011.

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Filed under Healthy Cooking, Lentils, Valerie Wilson, Winter Cooking