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Eat healthy. Avoid sweets and processed foods. Cut back on
fats. Watch your carbs. Once upon a time, those words of
advice were only given to dieters looking to take off some
added pounds. These days, though, all the major health
organizations are telling us that following these rules can
make us much healthier.
Unfortunately, for those of us with a sweet tooth and those
of us who love to bake, those bits of advice also seem to
sound the death knell for decadent desserts. With just a
little adjustment of your recipes, you can bake low sugar
snacks that taste just as good as the traditional high fat,
high calorie and unhealthy treats. Here are some tips for
baking at home with less sugar.
Basics of Baking Lighter at Home
These are the big three rules when it comes to baking
healthier at home.
- Reduce the amount of sugar used in your recipes.
Unfortunately, that's sometimes easier said than done. Some
recipes depend on sugar for more than just taste in a
recipe. You may have to experiment with different sugar
substitutes when baking until you get it right. In general,
of all the sugar substitutes on the market, Splenda
granulated, which is made for baking, is most easily
substituted in a one to one measure for sugar in a
recipe.
- Reduce the amount of fat used in recipes, but keep in
mind that some recipes need a minimum amount of fat in order
to succeed at all. The biggest trick to learn in reducing
the fat content is to substitute another moist ingredient
for part of the butter, oil or shortening called for in the
recipe. Popular choices include fat-free sour cream, light
cream cheese, orange juice or applesauce.
- Make smaller servings more satisfying by adding fiber
to recipes. Instead of chocolate, add fruit, or use whole
wheat flour for part of the flour. When you increase the
nutritional value of the dessert, it's far easier to be
satisfied with smaller portions - and fewer
calories.
There are lots of other little tricks to enhance flavor and
make low sugar baking fun.
- Use flavor enhancers like lemon zest in fruity dishes.
The tang brings out the fruit flavor and heightens the
flavors of whatever ingredients you use.
- Vanilla, butter and nut flavorings can add the taste of
butter and nuts without adding the extra fats.
- Cinnamon, cloves, allspice, ginger and nutmeg intensify
flavors and enhance sweetness in a dish.
- Experiment with spice combinations to create a fresh,
new flavor.
- Substitute strong, cold coffee for part of the liquid
in chocolate recipes to bring out the chocolate flavor.
- Top cakes and cupcakes with fruit or fruit spread, or
substitute pureed fruit for frosting between layers in a
cake.
- When baking cookies using a sugar substitute, flatten
each cookie slightly before baking. This will help the
cookies to spread enough while baking.
- Add a little extra vanilla when you reduce sugar in a
recipe. It accentuates the sweetness.
- If using fruit juice as a sweetener, reduce the juice
to a third of its original volume by boiling over high heat.
It will concentrate the flavors and the sweetness.
- Use dried fruits in muffin and cake recipes to add a
burst of sweetness in every bite. Chop the fruits into very
small pieces to distribute the flavor more evenly through
the batter.
- Mashed, overripe bananas are a great shortening
substitute, as is applesauce. When buying fruits, buy them
individually instead of in plastic bags. The flavors are
more intense when the fruit hasn't been packaged in
plastic.
- When baking pies, try this tip: sprinkle a small amount
of sugar on the pie crust before filling it with unsweetened
fruit. Spray the top crust with cooking spray, then sprinkle
with a little sugar. No one will ever miss the extra sugar
in the filling.
- When reducing fat and sugar in baked goods, try baby
food bananas, pears, prunes, sweet potatoes or carrots. The
typical addition is applesauce, but you'll get richer,
sweeter flavor from other fruits.
Low fat and low sugar recipes may not brown properly. Sugar
substitutes and other sweeteners do not darken with heat in
quite the same way. Here are some ways to add color to your
baking when using sweeteners and less sugar.
- A small amount of molasses provides color, as well as
moisture and deep sweetness.
- Sprinkle cinnamon or nutmeg on top of a cake or
cupcakes before baking.
- Use a small amount of dark brown sugar with fruits to
add intense color.
- When baking with sugar substitutes and sweeteners,
reduce the baking time. Get your cookies and brownies out of
the oven before the look done. They'll continue cooking
while they cool.
Baking with Less Sugar
Sugar substitutes such as: Splenda Sugar Blend are blends of
a sugar substitute that incorporate some sugar for better
baking. If you can't use sugar substitutes, here are some
other suggestions for reducing the sugar in your
recipes.
- Add dried fruit puree in soft chewy cookies to replace
some of the sugar and some of the fat.
- You can reduce the sugar by up to a third in most drop
cookie recipes without appreciably affecting the recipe.
- Use chopped dried fruits instead of candied fruit peels
in holiday recipes.
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