Released November 11, 2009
MANHATTAN, Kan. -- Families typically have favorite holiday recipes, including many that date to previous generations when little was known about the risks associated with elevated blood pressure, high cholesterol or a high saturated fat diet.
Making adjustments in a family recipe often can reduce ingredients known to increase risks of chronic illnesses without sacrificing flavor, said Mary Meck Higgins, registered dietitian and Kansas State University Research and Extension nutrition specialist.
Subtle changes often go undetected, said Higgins, who offered suggestions for healthier versions of traditional baked holiday foods:
- For brownies, cakes and fudge recipes, substitute 3 (three) tablespoons of unsweetened cocoa powder and 1 (one) tablespoon of vegetable cooking oil for every ounce of unsweetened baking chocolate.
- For cakes, brownies, breads or muffin recipes or mixes, substitute fruit puree (applesauce or prune puree are examples) for half to equal parts of butter, margarine or cooking oil.
- Experiment with decreasing sugar in recipes, and increasing sweet spices (cinnamon and ginger are examples), increasing vanilla or almond extract to add flavor, or replacing 1/2 of the sugar called for in a recipe with a heat-stable low-calorie sweetener or sugar substitute (sucralose or the brand-name Splenda is an example).
- For cakes, cookies, pies, quick breads and pancakes, substitute two egg whites or a pasteurized egg product (use according to package directions) for one whole egg.
- Use fat-free milk, fat-free yogurt, fat-free sour cream, fat-free cream cheese or fat-free whipped topping in place of whole-fat products, and as garnishes on desserts and gelatin salads.
- Check the food company's recommendations for baking with light or diet margarines or spreads. These reduced-calorie products typically have a higher water content than their regular counterparts and should be used only in recipes formulated for the product.
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http://www.ksre.ksu.edu/news/story/special_diet111109.aspx
Source: Mary Meck Higgins, 785-532-1671, mhiggins@ksu.edu
Writer: Nancy Peterson, nancyp@ksu.edu
