Fall has arrived which for many people, myself included, brings on the desire to have warm comfort foods around. This often includes the wonders of baking! While many baked goods are often high in sugar and saturated fat, there are steps and recipe modifications to increase the nutritional value of your favorite baked items.
Most people seem to be afraid to alter baking recipes. Baking is a science and it can be easy to mess up the texture, flavor, and moisture levels if you stray from the recipe too much. If you know a little about the science of baking, there are some recipe modifications that can be made without compromising the integrity and flavor of your favorite baked items. Quick breads including breakfast type breads and muffins are usually the easiest recipes to modify without missing out on any flavor, however, these tips can be applied to any baking recipe.
If you’re still nervous about altering baking recipes, try altering one ingredient at a time and testing the results. Cooking and baking is all about trial and error. If something doesn’t turn out quite right, try different variations and give it another shot!
Spicy Pumpkin Bread
Original Ingredients: Healthy Modifications:
- 3 ½ cups all purpose flour* * 1 cup all purpose flour, 2 cups whole wheat flour, ½ cup ground flax seeds
- 2 tsp baking powder
- ½ tsp baking soda
- 1 tsp ground allspice
- 1 tsp cinnamon
- 1 tsp ground nutmeg
- ½ tsp ground cloves
- 1 tsp salt* * ½ tsp salt
- 1 1/3 cups packed brown sugar* * 3/4 cup packed brown sugar
- ¾ cups low fat milk
- 1/3 cup vegetable oil* * 3 Tbsp unsweetened applesauce, 3 Tbsp canola oil
- 2 tsp vanilla extract
- 2 large eggs
- 1 (15 oz) can pumpkin
- 1/3 cup chopped walnuts
Preheat oven to 350°.
Combine flours, ground flax, and the next 7 ingredients (flour through salt) in a large bowl; make a well in center of mixture. Combine brown sugar and the next 5 ingredients (sugar through pumpkin) in a bowl, and stir well with a whisk until smooth. Add to flour mixture, stirring just until moist.
Spoon batter into 2 (8 x 4-inch) loaf pans lightly coated with cooking spray, and sprinkle with walnuts. Bake at 350° for 45-50 minutes or until a wooden pick inserted in center comes out clean. Cool loaves in pans for 10 minutes on a wire rack; remove from pans. Cool loaves completely; cut each loaf into 12 slices and enjoy!
Original recipe adapted from myrecipes.com
Post by: Abby Douglas, RD, LD
This blog is co-authored by Synergy's team of Registered Dietitian Nutritionists, Licensed Massage Therapists, and Diabetes Educators practicing in Bend, Oregon. As providers following Health at Every Size® (HAES) and Body Trust® philosophies, they strive to help EVERY BODY thrive.