December 2, 2005
Adjustments make baked goods healthier
If "baking goodies" is right underneath "don't gain weight" or "help family stay healthy" on your holiday to-do list, the American Dietetic Association has some tips for you. Here are some ways to enjoy your favorite treats while curbing the calories and adding a bit of nutrition:
GO 50-50 FOR MORE FIBER. Use half white flour and half whole-wheat flour. Fiber helps you feel full, is good for healthy digestion and helpful in maintaining blood sugar and lowering cholesterol.
ADD FRUIT OR NUTS as another source of fiber. Dried fruits, such as cranberries, currants, apricots, apples, papaya or prunes are some possibilities. Walnuts, pecans, pistachios, hazelnuts and peanuts add flavor and nutrition. And fresh pomegranate seeds pack the nutrients along with adding a colorful touch.
SUBSTITUTE PUREED FRUIT. Applesauce, pureed plums or mashed bananas can replace half the butter, margarine or oil in some recipes and dramatically decrease fat and calories. It's great for bar or drop cookies.
REPLACE SOUR CREAM WITH YOGURT. This works for biscuit or muffin batter or in baking breads.
USE EGG WHITES. Toss the egg yolks in some -- not necessarily all -- of the eggs in a recipe. This might toughen some of your baked goods.
REDUCE SUGAR by 25 percent to 33 percent. For good results, use half a cup of sugar for every cup of flour in cakes; 1 tablespoon of sugar for muffins and quick breads; and 1 teaspoon of sugar for yeast breads.
Posted by Lisa at December 2, 2005 11:03 AM
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