Baking is Fun!

by Roseanne Jones, MS RDCDN
Pediatric Dietitian

The winter starts feeling long in February and there is nothing better to boost everyone’s mood than an oven-warmed house and the aroma of freshly baked goods.   Go figure, February is “Bake for Family Fun Month”!  It’s a great way to spend time together as a family in the kitchen; sharing traditions, recipes and heritage.  See how many generations you can get involved, there is something for everyone to do.  From baking pizza and casseroles to cakes and cookies, time spent in the kitchen will create memories for the entire family, not to mention a delicious treat warm from the oven!

Here are some great ways to healthy-up your recipes by substituting ingredients.  These substitutions will rarely be detected and your heart will be happy.

Butter, margarine, shortening or oil in baked goods * Applesauce or prune puree for half of the called-for butter, shortening or oil;

Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening. Also don’t substitute diet, whipped or tub-style margarine for regular margarine. *

Butter, margarine, shortening or oil to prevent sticking * Cooking spray or nonstick pans*
Cream * Fat-free half-and-half, evaporated skim milk *
Cream cheese, full fat* Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth *
Eggs * Two egg whites or 1/4 cup egg substitute for each whole egg *
Flour, all-purpose (plain) * Whole-wheat flour for half of the called-for all-purpose flour in baked goods *

Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins. *

Milk, evaporated * Evaporated skim milk *
Milk, whole * Reduced-fat or fat-free milk *
Soups, creamed * Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents*
Sour cream, full fat * Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt *
Sugar * In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon*

 

Looking for a new recipe? Try Cranberry and Sweet Potato Bread!

Ingredients:
2 teaspoons cinnamon
1 teaspoon baking soda
1 3/4 cup flour
1 can (15 ounces) sweet potatoes, drained
2 large eggs
1/2 cup packed brown sugar
1/3 cup vegetable oil
1 teaspoon vanilla
1/2 cup orange juice
1 1/3 cup dried cranberries
 
Directions:
1. Preheat oven to 350°F.
2. Spray a loaf pan with non-stick cooking spray.
3. In a small bowl, stir together the cinnamon, baking soda and flour.
4. In a large bowl, mash sweet potatoes. Add eggs, brown sugar, oil, vanilla and orange juice to the large bowl. Mix well.
5. Add flour mixture from the small bowl to the large bowl. Mix just until blended.
6. Stir the cranberries into large bowl.
7. Pour into prepared pan. Bake for 60 minutes, or until toothpick comes out very clean.

Nutrition Facts: Cranberry Sweet Potato Bread
Serving Size: 1/10 of recipe (122g)
Servings Per Recipe: 10
Calories 300 Calories from Fat 80
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 40mg 14%
Sodium 170mg 7%
Total Carbohydrate 51g 17%
Dietary Fiber 3g 10%
Sugars 25g
Protein 4g
Vitamin A 70% Vitamin C 25%
Calcium 4% Iron 10%
*Percent (%) Daily Values are based on
a 2,000 calorie diet.
www.jsyfruitveggies.org

This entry was posted in Peds to Parents. Bookmark the permalink.

Comments are closed.