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Volume II
May 7, 2010


Healthy Substitutions For Baking
By Camille Rhoades

Here are some simple substitutions for making your baked foods more healthy and some recipes to try them with!

Bacon
Canadian bacon
Lean ham

Butter, lard, and other saturated fat (coconut oil, palm oil)
Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)*

Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil

*(When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter and margarine unless a recipe has been specifically developed for their use. Their increased water content can make a substantial difference in the food's taste, appearance and texture).

Chocolate
1 ounce baking chocolate = 3 tablespoons cocoa powder and 1 tablespoon oil

Cream
Evaporated skim milk

Cream Soup
Defatted broths

Broth-based or skim milk-based soups

Full-Fat Cheese
Low-fat, skim-milk cheese

Cheese with less than 5 grams of fat per ounce

Fat-free cheese

Ground Beef
Extra lean ground beef

Lean ground turkey or chicken

Ice Cream
Low-fat or nonfat ice cream

Frozen low-fat or nonfat yogurt

Frozen fruit juice products

Sorbet

Mayonnaise
Low-fat or fat-free mayonnaise

Whipped salad dressing

Plain low-fat yogurt combined with low-fat cottage cheese

Nuts
Dried fruit such as raisins, chopped dried apricots or dried cranberries

Ricotta cheese
Low-fat or fat-free cottage cheese

Nonfat or low-fat ricotta cheese

Salad dressing
Low-calorie commercial dressings

Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice

Sausage
Lean ground turkey

95% fat-free sausage

Sour Cream
Plain low-fat yogurt

1/2 cup cottage cheese blended with 1 1/2 teaspoons lemon juice

Fat-free sour cream

Whipped Cream
Chilled, whipped evaporated skim milk

Nondairy whipped topping made from polyunsaturated fat

Whole Egg
Two egg whites

1/4 cup cholesterol-free liquid egg product

1 egg white plus 2 teaspoons oil

One egg yolk = One egg white

One egg (as thickener) = 1 tablespoon flour

Whole Milk (as a beverage or in recipes)
Skim, 1 percent or 2 percent milkBanana Nut Bread
Source: The American Dietetic Association's Complete Food & Nutrition Guide

Banana Nut Bread (with Applesauce)

2 c. flour
3 1/2 tsp. baking powder
1/2 tsp. salt
1/2 c. sugar
1/2 c. nuts finely chopped
1 egg well beaten
1 c. ripe mashed bananas
1/4 c. evaporated milk
1/3 c. oil or melted shortening
3/4 c. applesauce (optional)
Sugar substitute may be used

Mix dry ingredients. Fold in nuts. In a separate bowl, combine the remaining ingredients. Add dry ingredients and mix thoroughly. Pour into large greased loaf pan. Bake at 350 degrees for 50 minutes or until bread shrinks from sides of pan. Let stand for 5 minutes before removing from pan.


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Turkey Meatloaf with Cranberry Glaze
A tangy cranberry glaze tops this flavorful ground turkey meatloaf. Serve this delicious meatloaf with mashed potatoes and your favorite vegetable dish.

1 can whole cranberry sauce, about 16 ounces
1/2 cup chili sauce (can substitute ketchup)
1 to 1 1/4 pounds ground turkey
1/2 pound lean ground pork
1 large egg
1 cup soft finely ground bread crumbs
1 medium onion, finely chopped
3/4 teaspoon ground poultry seasoning
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper

Spray an 8 1/2 x 4 1/2-inch loaf pan lightly with cooking spray. Heat oven to 350į.
Combine 1/3 cup of the cranberry sauce with the chili sauce. Refrigerate remaining cranberry sauce to serve with the meal. In a mixing bowl, combine the ground turkey and pork with the egg, bread crumbs, onion, poultry seasoning, salt, and pepper. Add 1/3 of the chili sauce and cranberry mixture. Reserve the remaining chili sauce and cranberry sauce mixture for topping.
Mix the meat mixture until well blended. Pack into the prepared loaf pan and bake for 1 hour. Top with the reserved chili sauce and cranberry sauce mixture and bake for 10 minutes longer. Let the meatloaf rest for 5 to 10 minutes before slicing.
Serves 6.


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Making a Store-Bought Cake Mix More Healthy
Even though you canít change what goes in to the mix, you can make changes in how you prepare it that will really help it be more healthy.

1. Use egg whites instead of whole eggs. If a cake mix recipe calls for three eggs, use four egg whites instead. This will eliminate the yolk, which is where a lot of the fat content of an egg is contained.

2. Substitute applesauce for cooking oil. It seems strange, but for baked goods it works. Use the same amount of applesauce that you would of oil. It can also make the cake fluffier, but it may result in the cake going bad quicker.

3. Try out nonfat plain yogurt instead of oil. If the applesauce solution does not seem right for you, try using yogurt to reduce some of the fat.

4. Add 2 percent or skim milk to your cake mix instead of using whole milk.

5. Sweeten your mix with sugar substitutes instead of sugar. Many cake mixes will already have the sugar in it, but if you need to add sugar, try using a sugar substitute that works for baking like Splenda. Not all sugar substitutes will work well with baking or they may work in lesser amounts, so be sure to check before you use a sugar substitute.

6. Spray your cake pan with nonfat cooking spray instead of using butter or oil. It may not seem like much but it will help cut down on a little extra fat.




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