Holiday Baking
When you are cooking for weight loss, or for someone (or yourself) with diabetes, it is important that you rethink your favorite baking recipes in terms of reducing fat and simple sugars. This is particularly difficult at holiday time when the recipes that we use and love are steeped in family tradition. But that doesn't mean that we can't have delicious baked treats during this special season as long as we carefully calculate our carbohydrate exchanges and count the fat grams, fitting them into our daily meal plan.
Fortunately we live in an age when reducing fat and sugar is a growing trend in American kitchens and manufacturer's have developed new products to aide us in our quest for lower fat, lower sugar baked goods that taste delicious. Be sure to read the label of these products before using.
Reducing Fat
The special qualities of fat in baked goods make it tricky to successfully make substitutions. In baked good, fats tenderize, moisturize, smooth out the texture, add flakiness, and carry the flavors and aromas. When you cut back or cut out fat, you must readjust the rest of the recipe which is in reality a carefully balanced formula. You can increase flavor in a lower-fat product by adding various extracts and grated citrus zest. To maintain the desired texture in baked goods, you must add a moisture-holding fat substitute such as applesauce, prune puree, mashed banana, or other fruit puree.
To restore the tenderness of a recipe, you can use cake flour instead of higher protein all-purpose flour. Instead of greasing a cake pan or muffin tins with solid shortening or butter, lightly spray the pan with vegetable cooking spray for no sticking and no added fat. We all love chocolate, and while it has nutrients, it does contain saturated fat. If a recipe calls for chocolate, substitute 3 tablespoons unsweetened cocoa powder and 1 tablespoon canola oil for each ounce of chocolate. The total fat will not be much different, but the fat is unsaturated.
Replacing Sugar
For anyone watching their weight, it is a good idea to reduce sugar intake.
Sugar provides sweetness, tenderness, and color in cakes and cookies. But with most recipes you can reduce the sugar by at least one-third without changing the taste and texture. Fruit juices and frozen fruit juice concentrates may be used to sweeten baked goods. You can also use sugar-free jams and spreads as a sweetener. These all contain fructose, a form of caloric sugar and a simple carbohydrate.
You can also reduce your sugar intake by substituting non-caloric sugar such as Splenda, which provides no calories and will not affect your blood sugar levels. However, not all artificial sweeteners can be used for baking. Read the labels and only use those which say that the product can be used for baking.
Holiday Alternative Recipes
The holiday season is at time filled with laughter and joy – but it is also a time of over indulgence. I would be delusional if I expected you not to help yourself to a treat - just remember it all adds up and if you are not keeping active to burn off calories and practicing some caution...you might end up wearing Santa's pants. However, with a little planning you can make it over the hurdles without depriving yourself of any fun.
If your family traditionally bakes every year – I know mine does – below are some alternatives to the high fat and calorie equivalents.
Weight Watchers Lemon Lavender Shortbread
servings | 18
estimated POINTS® values per serving | 2
Ingredients
1/4 Lb. butter, at room temp.
1/3 c. Splenda sugar
1/2 tsp. salt
1 tsp lavender (optional – replace with Vanilla)
1 tsp fresh lemon zest
1 c. all purpose flour
Instructions
1. Beat butter, sugar, salt, lavender and lemon zest until light and fluffy.
2. Add flour and beat until a soft dough forms, Cover and refrigerate for 20 min.
3. Transfer to a sheet of parchment paper. Form the dough into a 4 inch diameter log and chill for 1 hour
4. Preheat oven to 325. Slice the shortbread dough into 1/4" thick slices and place on parchment lined baking sheet. Bake 20 -25 min until edges are lightly golden.
Peanut Butter Cookies
This gluten-free recipe makes baking cookies quick and easy for busy moms. A good recipe to serve when hosts are unsure of guests food preferences. Ingredients in this recipe were adjusted to include low fat peanut butter, Splenda, and egg substitute:
Ingredients
1 cup low fat peanut butter
1 cup Splenda or other sugar substitute
1 egg (or equivalent egg substitute)
dash of pure vanilla extract
Instructions
Preheat oven to 325 degrees. Combine all ingredients in a mixing bowl. Roll dough into balls the size of a walnut and then roll in Splenda. Crosshatch on the top of each ball with a fork dipped in the sugar.
Bake until set, about 7 to 12 minutes. Carefully remove the cookies to a cooling rack. Enjoy!
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