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Substitution Solutions

Take the Fat Out of Baking

You don’t seriously think you can lose over 150 pounds without enjoying sweet treats, do you? It’s sad to say it, but much of a large number of people’s fat is caused by Hostess and Hersheys! Give up sweets? No thank you. Exchange the life-sucking, soul-destroying sweets for healthy alternatives that taste even better now were talking!

Creating low-fat baked treats that still have great taste and mouth appeal is easier than you might think. You may have basic talents, but there are culinary geniuses out there who have put their talents to great use in figuring out these exchanges.

The following are simple guidelines, not rules. Most people don’t love rules, so use this list as a jjumping-offplace and get creative with your own favorite recipes.

Baking:

FAT SUBSTITUTES Use: How:
Fruit puree:
Applesauce, banana, prune, pear, peachNonfat buttermilk, nonfat yogurt, skim milkFruit juiceApple butter
In complimentary recipes, such as baked goods with no flavor changes wanted: applesauce, nonfat buttermilk, nonfat yogurt, and skim milk

For biscuits, muffins, chocolate: fruit juices and prune purees

For spicy cakes, breads, and muffins: apple butter

  • Replace part or all solid fat in muffins, breads, biscuits, scones and cakes with half as much fat substitute.
  • Replace part or all oil with three-fourths as much fat substitute. If batter seems dry after mixing, add more fat substitute.
  • Replace each whole egg with two egg whites.
  • Reduce oven temperature by 25oF.
  • Check for doneness before the end of the usual baking time.
Liquid sweeteners:
Honey, maple syrup, corn syrup, chocolate syrupFruit:
jams, spreads, fruit juice concentrates
  • Honey or fruit jam in muffins.
  • Maple syrup in spice cakes and muffins.
  • Fruit juice concentrate on muffins, breads.
  • Corn syrup in white cakes and other baked items for no flavor change.
  • Chocolate syrup in chocolate cake and other chocolate treats.
  • Replace part or all solid fat in muffins, breads, biscuits, scones, and cakes with three fourths as much fat substitute.
  • Replace part or all oil with an equal amount of fat substitute. If batter seems dry after mixing, add more fat substitute.
  • Reduce sugar by the amount of fat substitute added.
  • Replace each whole egg with two egg whites.
  • Reduce oven temperature by 25oF.
  • Check for doneness before the end of the usual baking time.
Prune Butter: 8 ounces pitted prunes (about 1 and 1/3 cup) + 6 Tablespoons water or fruit juice

Process together in a food processor until it forms a smooth paste. (Too thick for blender.) Use immediately or store in an airtight container in refrigerator up to 3 weeks.

In chocolate cakes, fruit or spicy muffins, breads, and cakes.
  • Replace part or all solid fat in muffins, breads, biscuits, scones, and cakes with an equal amount of Prune Butter.
  • Reduce sugar by one-half to two-thirds the amount of Prune Butter added.
  • Replace each whole egg with two egg whites.
  • Reduce oven temperature by 25oF.
  • Check for doneness before the end of the usual baking time.
Prune Puree: 3 ounces pitted prunes (about 1/2 cup) + 1 cup water or fruit juice + 2 teaspoons lecithin granules

Process in a food processor or blender until smooth. Use immediately or store in an airtight container in refrigerator up to 3 weeks.

In all recipes. It has a mild flavor.
  • Replace part or all solid fat in muffins, breads, biscuits, scones, and cakes with half the amount of Prune Puree.
  • Replace part or all oil with three-fourths the amount of Prune Puree. If batter seems dry after mixing, add more fat substitute.
  • Replace each whole egg with two egg whites.
  • Reduce oven temperature by 25oF.
  • Check for doneness before the end of the usual baking time.
Starchy fat substitutes: Mashed cooked or canned pumpkin, butternut squash, and sweet potatoes In citrus and pineapple flavored biscuits, muffins, breads, and spice cakes.
  • Replace part or all solid fat in muffins, breads, biscuits, scones, and cakes with three fourths as much fat substitute.
  • Replace part or all oil with an equal amount of fat substitute. If batter seems dry after mixing, add more fat substitute.
  • Replace each whole egg with two egg whites.
  • Reduce oven temperature by 25oF.
  • Check for doneness before the end of the usual baking time.

INGREDIENT SUBSTITUTES Use: How:
Cake flour In quick breads and cakes.
  • Replace one cup of regular flour with 1 cup + 1 tablespoon cake flour.
Egg whites In recipes calling for whole eggs.
  • Replace four whole eggs with two whole eggs and four egg whites. Moisture ingredients may need to be increased slightly.
Toasted nuts In recipes calling for nuts.
  • Toast to intensify the flavor.
  • As a topping mix with crunchy toasted nonfat cereal, such as Grape-Nuts.
  • Use half the recipe amount when used as an ingredient inside cakes, cookies, or crusts if the recipe is not already calling for toasted nuts.
Phylo pastry In flaky or puff pastry of both savory and sweet pastries.
  • Moisten with a mixture of canola oil and egg white, and layer together.
  • Place in cupcake tins for filled pastries or cut into squares, fill with a sweet filling, fold crimp and bake.

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