Rhubarb is a high-fiber food, which means that it is a digestion super star.
Fiber is exclusively a plant nutrient, as plants need fiber for structural support. Animals have bones and muscles instead, so fiber is not a significant part of their composition. Increasing our dietary intake of plants in comparison to animal-based foods means an increase in our fiber intake. Makes sense, right? Countries with the most food processing and highest percentage of animal food intake (think North America in general) have the lowest consumption of dietary fiber – as little as 10-15 grams per day, whereas some African countries put us to shame with daily intakes as high as 75-100 grams! Low-fiber diets are associated with constipation, gastrointestinal disorders, diverticulosis, and colon cancer, while a high-fiber diet may very well prevent these problems.
So much of our nourishment depends on the healthy passage of food through our digestive tract. Without fiber it is impossible for digestion to take place in a balanced way. With imbalanced digestion comes the risk of poor nutrient absorption, and along with that comes compromised metabolism and inadequate health protection. The risk of most chronic diseases is lowest when whole plant foods, like a simple serving of rhubarb, are plentiful in the diet. Ideally, one should aim for at least 35 grams a day, and with a healthy, whole-foods diet, this is an easy goal to reach.
The combination of grilled rhubarb, along with the whole-grain spelt flour and oats in the cake, make this dessert a fiber-rich treat that you can feel good about.
The strawberry-rhubarb combo is a pretty classic one, yes, but I did want to stick to something seasonal. Plus, the strawberries in the cake work to offset, and compliment, the sourness of the rhubarb. Sweet. If you find the taste of the rhubarb too tangy (I like it that way), add more honey.
And if you are so inclined, I highly suggest tossing a few pieces of the cake on the grill too – it toasts up nicely and the slight crunchiness of the crust is another lovely contrast to the soft rhubarb and pudding-like interior of the cake itself.
Simple Strawberry Cake
Ingredients:
1 ½ cups whole spelt flour (or other whole grain flour)
½ cup + 3 Tbsp. rolled oats
½ tsp. sea salt
1 tsp. baking soda
zest of one lemon
1 cup strawberries, chopped
½ cup nut milk (or other milk to suit you)
1 cup applesauce
3 Tbsp. ghee or coconut oil (melted)
1/3 cup honey or maple syrup
1 Tbsp. chia seeds
Directions:
1. Preheat oven to 375 F. Line a cake pan with parchment paper.
2. Whisk milk, applesauce, oil, honey and chia seeds in a bowl and set aside.
3. Combine all other dry ingredients, except for strawberries, and add to wet mix.
4. Fold in strawberries in as few strokes as possible.
5. Pour the batter into prepared baking pan. Sprinkle with 3 Tbsp. rolled oats. Bake for approximately 30-35 minutes until a toothpick inserted into the center comes out clean.
6. Let cake cool completely before removing it from the pan.
7. If you are making Grilled Rhubarb with Vanilla Honey Sauce to accompany the cake, place portions of the cake on the grill right before serving. Plate cake and spoon sauce on top.
Grilled Rhubarb with Vanilla Honey Sauce
Ingredients:
8 stalks (give or take) of fresh rhubarb
4 Tbsp. raw honey
1 Tbsp. water
1 vanilla bean
Directions:
1. Preheat grill (or make a nice bonfire).
2. Wash rhubarb well and rim off tough ends. Place on the grill and cook for a few minutes, then flip each stalk after the underside begins to char.
3. Cook until the stalk is soft to the touch, it should be rather limp when you pick it up. The cooking time will likely vary according to the thickness of each stalk. Cook accordingly, watching that the thin ones do not burn!
4. While rhubarb is on the grill, prepare the sauce. Pour honey into a large bowl and whisk in water to thin. Slice a whole vanilla bean down the center, then using the tip of a knife, scrape along each half to remove the seeds. Place seeds in the bowl with the honey and whisk to combine.
5. When all the rhubarb is finished grilling, chop stalks into bite-sized chunks. Toss with honey and vanilla sauce. Serve over cake.
Source: Haas, Elson M. Staying Healthy with Nutrition. Berkley, CA: Wiley, 2006.
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