With a little bit of planning and modification, you can create a healthier
version of many holiday foods and recipes.
A recipe is actually a chemical formula and each ingredient has
a function that results in the taste, texture, and appearance of
the end product. It’s important to know what each ingredient
does, how it can be changed and by how much in order to keep the
final product as close to the original as possible.
Research has shown that when more fiber is added, when fat and
cholesterol is reduced, and/or when less sugar and salt is used, most
people either don't notice much difference between the original
and healthier version or they accept the new product. So try
out some of the suggestions below to makeover your favorite
recipes. Or, try the recipes at the end of the article.
To add fiber
Adding whole grains may not be the first thing you'd consider
changing in a recipe, but with the added nutrients such as
fiber, potassium, and magnesium, adding whole grains is one way to make
a food more nutritious. To add more nutrients to your recipes,
try baking with whole-grain flour. Be aware that whole
grain flours can give a very dense, dry crumb, especially if you
use too much.
Regular whole-wheat flour can be substituted for ¼ to ½ of the
all-purpose flour used in a recipe. Oat bran or oatmeal or 100%
bran cereal (ground to flour in a blender) can replace up to ¼
of all-purpose flour. Oats impart a hearty, chewy texture. Use
whole-wheat pastry flour to replace ½ of the all-purpose flour
called for in the recipe. This pastry flour is made from soft
wheat berries and has a lighter, finer texture than regular
whole-wheat flour, making it perfect for baked goods.
Other whole-grain flours to try include barley flour and
cornmeal. If you're not sure how to use a whole-grain flour,
review the suggestions most packages give suggestions offer on
how best to use the product.
To reduce sugar
Sugar can affect the texture, color, and flavor of a baked good.
Decreasing the amount of sugar in a recipe may make it lower
in calories, but it might also change the final product.
Removing all the sugar may produce a tough, flat, dry, and gray
product.
When changing the amount of sugar in a recipe, keep in mind
that sugar can be reduced by 1/3 with good results. When
reducing sugar, make sure to use ½ cup of sugar for every 1 cup of
flour in cakes and cookies and to add and 1 tablespoon of sugar
for every 1 cup of flour in quick breads and muffins. To help
off-set the change in flavor when you reduce the sugar, try
adding or using extra vanilla, cinnamon, nutmeg, or another appropriate
flavoring.
When using artificial sweeteners, don't replace more than ½
the sugar with an artificial sweetener. Acesulfame-potassium
sweetener or sucralose sweetener are the best options for baked
goods. Fruit purees and fruit juices can be used to replace
sugar, but it becomes a challenge to get the correct liquid balance
in the recipe.
To reduce fat and cholesterol
Fats alter the taste and texture of baked products. Because
fat gives a moist, tender crumb, the more fat removed, the more
the texture changes. Examples of fats include butter, oil,
margarine, and shortening. A good rule of thumb is to replace
not more than 1/3 of the original fat called for in the recipe. For
cakes and quick breads, you should have 2 tablespoons of fat
for every 1 cup of flour.
Ways to reduce fat in a recipe include using ¼ cup of canola oil
or light olive oil instead of ½ cup of margarine (light olive
oil has no detectable "olive" taste when baked with other
ingredients). There are many reduced fat and fat-free products
on the market. Because reduced-fat margarine
has water added to it, the liquid in a recipe should be reduced
when using this type of product.
You can also substitute unsweetened applesauce or pureed bananas
or prunes for up to ½ half of the oil or margarine in the
recipe. Because oil is in a more liquid form of fat than
margarine or butter, you can substitute less fruit puree or canola oil for
butter or margarine (use about ¼ less). For example, in baked
breads, cakes, and brownies, you can substitute ½ cup of
unsweetened applesauce for ½ cup of the oil, if the recipe calls
for 1 cup of oil.
Other ingredients that contribute to the fat content in a recipe
include cream and eggs. If a recipe calls for cream, try
replacing cream with non-fat evaporated milk or fat-free
half-and-half. There are many fat-free or low-fat dairy options
available. To replace eggs, substitute two egg whites for one
whole egg or use a packaged egg substitute (directions can be
found on the package).
To reduce salt
Salt adds to the overall flavor of a product, helps control the
fermentation of yeast, and contributes to the strength of a
product. However, salt should be used in moderation.
Unless you are making a yeast-based
muffin, you can omit the salt in most recipes. To
reduce the salt in a recipe, use citrus juices, herbs and other
salt-free spice blends instead.
Keep in mind, that whenever you start changing a recipe, start
small. Make one change each time you make the recipe. Once you
like the way the recipe turns out, experiment with other
changes. Over time, you’ll develop a new recipe that you enjoy.
With a few changes to your favorite recipes, you’ll be well on
your way to a healthier holiday season.
***
Enjoy the following low-fat, low-sugar muffin recipes!
Carrot Oatmeal Muffins
1 cup skim buttermilk
1 cup dry oatmeal
¼ cup brown sugar
2 egg whites or ¼ cup egg substitute
1 cup finely grated carrots
½ cup raisins
1 tsp. cinnamon
½ cup unsweetened applesauce
¼ cup nonfat plain yogurt
½ cup oat bran, dry
1 cup whole-wheat flour
1 tsp. baking soda
Mix buttermilk and oatmeal and let stand until liquid is
absorbed. Add sugar, egg, carrots, raisins, cinnamon, applesauce
and yogurt. Mix well. Add remaining ingredients and mix well.
Spray muffin tins with non-fat cooking spray and fill. Bake at
375 degrees for 20-25 minutes. Yield: 12 muffins
Per serving (1 muffin): 132 calories, 1 gm fat, 5 gm protein,
28 gm carbohydrate, 0 mg cholesterol, 104 mg sodium, and 3 gm
dietary fiber.
Chocolate Cherry Muffins
2 cup flour
½ cup sugar
3 ½ tablespoon cocoa powder
1 tablespoon baking powder
2 egg whites or ¼ cup egg substitute
1 cup skim milk
¼ cup canola oil
2 and ½ cup fresh cherries
Mix dry ingredients together, set aside. Mix egg, milk, and oil well. Add to dry ingredients until just moistened. Fold
in cherries. Spray muffin tins with non-fat cooking spray and
fill. Bake at 400 degrees for 20-25 minutes. Yield: 12 muffins
Per serving (1 muffin): 175 calories, 5 gm fat, 4 gm protein,
21 gm carbohydrate, 0 mg cholesterol, 157 sodium, and 2 gm
dietary fiber.
Applesauce Oatmeal Muffins
1 ½ cup dry oatmeal
2 ½ cup bran flakes, finely crushed (measure, then crush)
¾ teaspoon cinnamon
¾ teaspoon baking soda
2 tablespoons canola oil
1 egg white
1 teaspoon baking powder
1 cup unsweetened applesauce
½ cup skim milk
½ cup brown sugar
Combine all ingredients until moistened. Spray muffin tins with
non-fat cooking spray and fill. Bake at 400 degrees for 20-25
minutes. Yield: 12 muffins
Per serving (1 muffin): 135 calories, 3 gm fat, 3 gm protein,
24gm carbohydrate, 0 mg cholesterol, 164mg sodium, and 3 gm
dietary fiber.
Last update:
Tuesday, May 05, 2009
