2 Heart-healthy whole wheat treats

As heart-friendly as it can be, whole wheat flour can sometimes result in stodgy, heavy baked goods – but not with these two delicious treats. These recipes will let you indulge without the guilt.

These biscuits have a lot taste and are low in calories thanks to the low-fat buttermilk. Perfect with a meal or at break time, after a short 15 minute preparation time and just 10 minutes in the oven, you'll have 20 delicious biscuits.

• 350 g (1 1/2 c) all-purpose flour
• 125 g (1/2 c) whole wheat flour
• 10 mL (2 tsp) baking powder
• 2 mL (1/2 tsp) baking soda
• 2 mL (1/2 tsp) salt
• 3 tbsp (45 ml) cold unsalted butter, cut into pieces
• 175 mL (3/4 c) low-fat buttermilk

1. Preheat the oven to 218°C (425°F).
2. Coat a baking sheet with cooking spray. In a medium bowl, combine the all-purpose flour, whole wheat flour, baking powder, baking soda and salt.
3. Using a pastry blender or fork, cut the butter into the flour mixture until the largest pieces of flour are the size of peas.
4. Pour in the buttermilk and stir just until the dough comes together.
5. With a floured hand, gather the dough into a ball in the bowl.
6. Scrape onto a lightly floured surface and gently pat the dough into a circle about 1.5 centimetres (3/4 inch) thick.
7. Using a five centimetre (two inch) biscuit cutter, stamp out biscuits, pressing the cutter straight down and up without twisting.
8. Gently gather any scraps into a ball, press into a disk and stamp out the remaining biscuits.
9. Transfer the biscuits to the prepared baking sheet and bake until risen and browned on top, 10 to 12 minutes. Serve hot.

Nutritional values per biscuit: 65 cal, 2 g fat (1 g sat), 10 g carbs, 2 g protein, 1 g fibre, 5 mg chol, 155 mg sodium, 22 mg calcium.

Flavours of apples and spices enhance the taste of the bananas and pecans in this tasty treat. The recipe serves 12 and takes 10 minutes of preparation time and 45 minutes in the oven.

• 250 g (1 c) all-purpose flour
• 250 g (1 c) whole wheat pastry flour
• 250 g (1 c) packed light brown sugar
• 15 mL (1 tbsp) baking powder
• 3 mL (3/4 tsp) apple pie spice
• 1 mL (1/4 tsp) baking soda
• 2 egg whites
• 1 egg 125 mL (1/2 c) low-fat buttermilk
• 75 mL (1/3 c) unsweetened applesauce
• 250 g  (1 c) mashed ripe bananas
• 2 mL(1 tsp) vanilla extract
• 125 g (1/2 c) chopped pecans

1. Preheat the oven to 180°C (350°F).
2. Coat a 23 x 13 x eight-centimetre (nine x five x three-inch) loaf pan with cooking spray.
3. Stir together the all-purpose flour, whole wheat pastry flour, brown sugar, baking powder, apple pie spice and baking soda in a large bowl.
4. In a small bowl, beat the egg whites with an electric mixer until they hold very soft peaks when the beaters are lifted, two minutes.
5. In a medium bowl, using the same mixer, beat together the egg, buttermilk, applesauce, bananas and vanilla.
6. Gently fold in the beaten egg whites and pecans.
7. Scrape the batter into the prepared pan and bake until a toothpick inserted into the centre comes out clean, about 45 minutes.
8. Cool in the pan on a rack for 10 minutes. Remove to the rack to cool completely.

Nutritional values per serving: 206 cal, 4 g fat (1 g sat), 39 g carbs, 4 g protein, 2 g fibre, 15 mg chol, 197 mg sodium, 66 mg calcium