Are you trying to make some better food choices but the family doesn't share your enthusiasm? Sometimes it is difficult to leave favored recipes behind for unknown new flavors. Instead of fighting the family, bring them onboard with simple swaps or additions to improve nutritional content of their favorite recipes.
Whether you are attempting healthier treats or complete meals, a few simple changes may satisfy the entire family. Here are a few suggestions that will improve fiber, protein and reduce sugar content of family favorites.
Back to school means after-school treats will be in demand. Applesauce or banana makes a great sweetener that also replaces some of the added fat (oil or butter). Warning: this will also turn your cookies into a soft-batch style.
Another simple change is the use of pumpkin instead of oil or butter in brownie or other baked recipes. This includes when using boxed mixes. You are adding fiber, potassium, vitamins C and A, iron, B-6 and magnesium while removing fat from the recipe. Did you know you could also substitute cup of pumpkin for an egg in recipes as well?
Want to increase your protein to take the transition even further? Simply adding a can of drained and rinsed beans (cannellini or black) will boost nutrition in baked goods. Draining and rinsing removes gas-forming compounds but leaves a tremendous nutritional boost. Using a blender or food processor to whip the beans ensures the texture and flavor of baked goods remain the same. Try substituting at least 50 percent (if not all) of the added oil, shortening or butter in recipes with beans. The nutrition increases come from potassium and fiber as well as protein. Cooking from scratch? Take it one step further and substitute 1 cup of pureed beans for 1 cup of flour in recipes.
How will this benefit the family? Fiber helps with healthy weight management and lowers risk of diabetes, heart disease and some cancers. Potassium is an electrolyte that is essential to healthy heart, kidney, muscle and nerve functions. Protein builds muscle and plays a part in strong bones, cartilage, blood cells, hair, nails and skin tissue.
Substitutions do not need to be in only baked goods. Pumpkin, cooked sweet potatoes and winter squash can all be used as a pureed thickener. Add to soups and stews or even chili to thicken and create a hearty nutrition bowl. Boost the family health with these healthier substitutions!
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.
SWEET POTATO BROWNIES
1 cup mashed sweet potato
cup smooth nut butter of choice (almond or cashew butter work well)
2 tablespoons maple syrup
cup cocoa powder
Handful of semi-sweet chips (optional)
Preheat oven to 350 degrees F, and grease a small cake/loaf pan.
On the stove, melt nut butter with maple syrup.
In a large bowl, add the mashed sweet potato, melted nut butter and maple syrup, and cocoa powder and mix well. Fold in chocolate chips.
Pour mixture into greased 8-by-8-inch pan, and bake for 20 minutes or until cooked through.
Remove from the oven and allow to cool completely before slicing and refrigerating.
These brownies are best when cooled completely. Store in the refrigerator or freezer.