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Posts Tagged ‘Baked goods’

blueberry muffin

We all know that there are many reasons to eat more fruits and vegetables. Baking a batch of muffins is a great way to add extra produce to your diet, especially if you have overripe fruit or vegetables that you want to use before they spoil. Apples, pears, carrots, zucchini, bananas, berries and citrus fruits make great additions to baked goods. To bake a healthy treat, search for or modify a favorite recipe with your favorite fruits or veggies and these tips:

  1. Substitute half the all-purpose flour with whole-wheat flour for extra fiber. Note that substituting more than half may yield muffins that are too dense.
  2. Substitute half the oil with applesauce or half the butter with plain, nonfat yogurt to reduce the fat content. This tip works well for muffins because they are baked in a tin, but it does not work well if you are baking without a mold; for example, if you are making cookies on a cookie sheet.
  3. Cut back on the sugar. The sugar content of most recipes can be cut by up to half without changing the flavor of the end product.
  4. Add small amounts of spices like cinnamon, nutmeg, allspice or cloves to sweeten your product without adding calories.

My favorite muffin recipes involve whole grains such as whole wheat flour or oats; applesauce; spices; and various fruits and vegetables. These recipes result in healthy treats that can be eaten right away OR frozen for quick, pre-portioned breakfasts or snacks. Here are a few that I have tried and enjoyed, or that I would like to try:

Do you have a favorite muffin recipe to share? If so, let us know by commenting below!

 

Author: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

 

Sources:

Brinkman, P. (2015). Modifying a Recipe to be Healthier. OhioLine. https://ohioline.osu.edu/factsheet/HYG-5543

Fruits and Veggies More Matters. Top 10 Reasons to Eat MORE Fruits and Vegetables. https://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

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Just last month another group of lawmakers proposed a bill to eliminate trans-fats from grade-school lunches. Why do trans-fats continue to be used when all you have heard is bad?
Synthetic trans-fats raise you “bad” (LDL) cholesterol, lower your “good” (HDL) cholesterol and increase your triglycerides. Thus, these synthetic trans-fats increase your risk of heart disease and stroke. An increase in just an extra two percent of calories from synthetic trans-fats per day increases your risk of coronary heart disease by 23 percent. In a 2006 Harvard study on women those that ate the most synthetic trans-fats were more than three times more likely to develop heart disease than those who ate the least amount. Another 2006 Harvard study found that an increase in synthetic trans-fats showed an increase in weight during an eight year study. It has also been associated with inflammation and a higher risk of developing Type 2 diabetes.
There are two kinds of trans-fats, natural and synthetic (manufactured). Natural trans-fats are found in certain meat and milk products in small amounts. Researchers are not sure whether these natural trans-fats have the same bad effects as synthetic trans-fats. Health advocates are not suggesting you avoid or limit these natural trans-fats.
Synthetic trans-fats are inexpensive to produce, easy to use, and will last a long time on the shelf. Synthetic trans-fats give food a good taste and texture. Restaurants like trans-fats as they can be used multiple times, especially for frying foods. Trans-fats are made by adding hydrogen atoms to liquid oil, like vegetable oil. On the ingredients label they are listed as partially hydrogenated oils. They are used in many food products including pastries, pie crust, biscuits, pizza dough, cookies, crackers, stick margarine and shortenings. Fried foods such as French fries and doughnuts usually contain synthetic trans-fats.
Experts are agreeing that no amounts of synthetic trans-fats are safe to consume. We need to avoid or at least limit them. So how do you find them? The Nutrition Facts label on food can provide part of the information. Trans-fats do appear on the label, but the government allows the manufacturers to claim 0 trans-fats if the food contains less than 0.5 grams of fat. If you want to avoid trans-fat completely you need to look at the ingredient label of the food and see if “partially hydrogenated” is listed. These key words identify synthetic trans-fats in food. You want to be sure to limit your consumption of trans-fats to less than one percent of your total calories per day. If you consume 2000 calories a day that would be eating less than 2 grams of trans-fats a day.
When shopping look at the ingredients of the food if “partially hydrogenated oil or shortening” is listed try to find a similar food that does not include the words “partially hydrogenated.” Check the ingredients on the foods listed above and pot pies, and microwave popcorn.
When cooking at home use oil preferably olive, canola, or vegetable oils. Limit or avoid use of shortenings and stick margarines unless trans-fat free.
Being choosy now can lower your risk of coronary heart disease, stroke and possibly, type 2 diabetes.
References:
American Heart Association, [2011]. Trans Fats, Downloaded on 2/26/12 from
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp

Harvard School of Public Health Nutrition Source: Shining the Spotlight on Trans Fats, University of Harvard, Downloaded on 2/26/2012 from
http://www.hsph.harvard.edu/nutritionsource/nutrition-news/transfats/

Mayo Clinic staff, [5-6-2011]. Trans Fats are double trouble for Your Heart Health , Mayo Clinic
Downloaded on 2/26/12 from http://www.mayoclinic.com/health/trans-fat/CL00032

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