Blue Mountain Eagle
B
aking can be a relaxing and rewarding pastime that parents can share with their children.
Baking promotes a variety of skills, including the ability to follow instructions and make
measurements.
Baking also employs mathematics, making baking a rather delicious science experi-
ment. Perhaps one of the few pitfalls of baking is indulging in too many sweet treats when taste
testing and then enjoying the fruits of your labors.
But bakers concerned about their health can substitute healthful ingredients when recipes call for
foods bakers would prefer to avoid. The following ingredients can make healthful additions to baked-
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:KROHZKHDWÀRXU: Flour is at the heart of many
baking recipes, including those for cakes, cookies and
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the risk for heart disease and diabetes. Try slightly less
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)UXLWSXUHH: When a recipe calls for oil, mar-
garine, butter or shortening, consider replacing
such ingredients with fruit purees, which of-
ten add moisture and texture just as well
but without the same amount of cal-
ories. Applesauce and prunes can be
helpful in chocolate dishes. Pumpkin
or sweet potato are other purees that
can add a nutritional boost as well.
*UHHN\RJXUW: Greek yogurt is
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with relatively few calories per
serving. It can make a
super substitution in rec-
ipes for things like sour
cream, buttermilk or
even cream cheese.
$SSOHVDXFH: Believe
it or not, unsweetened applesauce
also can replace some or all of the sugar in a rec-
ipe. When doing a 1:1 ratio swap, reduce the
amount of liquid in the recipe by 1 cup.
0DUVKPDOORZ RU PHULQJXH: Ever check
the nutritional information for many store-
bought cake frostings? They pack a considerable
amount of calories, sugar and fat. Some also are
made with hydrogenated oils. Consider using a
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6WHYLD: Stevia is an herbal plant that grows primarily in South America. Stevia has a long
history as a sweetener in that area, and now has become a popular sugar substitute elsewhere.
Stevia is an all-natural, no-calorie, no-carbohydrate sweetener. The FDA approved only the pu-
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make sure you get the right measurements for your recipe.
(JJZKLWHV: Replace a whole egg in a recipe with two egg whites or 1 cup of egg substitute.
&KRFRODWHQLEV: Nibs are processed morsels that do not have the same amount of added sugar
as many chocolate chips. Dark chocolate nibs can provide a healthy dose of antioxidants as well.
(YDSRUDWHGVNLPPLON: Try evaporated skim milk in place of heavy cream to make whipped
cream for a low-fat option.
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meal. With healthful substitutions, any recipe can be altered for the better.
How
to bake
healthier
t eat
FAMILY HEALTH GUIDE 2016 || 15