Family Nutrition In Action Family Nutrition Program - Vol. 6, No. 1 January/February 2001
This program is brought to you thanks to the support in funding of Florida Department of Children and Families and USDA Food and Nutrition Services, in collaboration with state, county, and local agencies.
No Fat Baking with labeled "first stage") or buy a fruit puree Applesauce and Prune Puree (such as "Lighter Bake™" - a prune and apple mixture*) at the store.
How do I use prune (fruit) puree in place of the fat in baked goods? Nowadays, there are choices available for To substitute: Try omitting the fat in the those who want to bake but don't want to recipe and replace with ½ that amount of use butter, margarine or oil. Applesauce puree. For example, if the recipe calls for and prune puree are two choices which 1 cup of fat, use ½ cup puree. You may work in brownies, cakes, quick breads, need to experiment before you get a muffins and cookies. product you are happy with. You can start out by keeping a of the original fat in the How do I use applesauce in place of recipe and replacing the rest with puree. the fat in baked goods? Then, begin to use recipes that use half the Try substituting half of the fat with amount of puree for the fat (adding a applesauce, up to ½ cup. For example, if tablespoon or two of fat back to the recipe the recipe calls for 1 cup of fat, use ½ cup may improve your final product). applesauce and ½ cup butter, margarine, oil or shortening. Making your own prune puree: Combine 8 ounces (1 a cups) pitted You can substitute a cup of applesauce prunes and 6 tablespoons hot water in for the oil in regular boxed cake mixes. food processor. Process until smooth. Some boxed cake mixes list low fat baking Makes 1 cup. Store in refrigerator for 1 - 2 ingredients and instructions using months. applesauce in place of the oil in the regular fat version. How do I use prune puree in place of the fat in baked goods? Prune puree Use in chocolate-flavored baked products Prune puree or fruit puree is another such as brownies and cakes (for a sweet substitute for fat in baking. Make your and chewy texture) or carrot cake and own pureed prunes (see below), buy gingerbread. Purees work best in recipes puree in the form of baby food (select jars with other wet ingredients such as honey, ! Sodium milk, molasses and eggs. Healthy American adults should reduce their *Brand names do not imply endorsement. sodium intake to no more than 2,400 milligrams per References: day. This is about 1¼ California Prune Board, Department M, PO Box teaspoons of table salt. 10157, Pleasanton, CA 94588. "Fake and Bake," Eating Well, March/April 1997. "Reducing Fat in Baked Goods," The American What are the common sources of Dietetic Assn. sodium? "Substitute Teaching," Eating Well, September 1997. Foods: Be aware of both natural and Fact sheet by: Ellen Schuster at Oregon State University Extension Home Economics. Web added sodium content in foods. When site accessed on January 03, 2001. you buy prepared and packaged foods, http://osu.orst.edu/dept/ehe/nutrition.htm#_NutriFocus read the labels. Words like "soda" (soda refers to sodium bicarbonate, or baking Nutrition-related recommendations soda), "sodium" and the symbol "Na" on from labels mean that these products contain The American Heart Association sodium. . . . for a Healthy Heart . . . Drugs: Some drugs contain large amounts ! Chicken Skin of sodium. Make it a practice to read The American Heart Association carefully the labels on all over-the-counter recommends removing the skin from drugs. Look at the ingredient list and chicken, turkey and other poultry before warning statement to see if sodium is in the cooking to lower the fat (especially product. If in doubt, ask your physician saturated fat and cholesterol). Even or pharmacist if the drug is OK for you to though there has been studies that use. challenge this recommendation, USDA data shows that chicken with skin is higher How can I reduce the sodium in my in fat than chicken without skin. diet? • Choose fresh, frozen or canned food Until sufficient data are available, the items without added salts. American Heart Association continues to • Select unsalted nuts or seeds, dried recommend that chicken skin be removed beans, peas and lentils. before cooking, except when roasting. In • Avoid adding salt to homemade the case of roasting, the skin should be dishes. removed before eating. • Select unsalted, fat-free broths, bouillons or soups. • Select low-sodium, low-fat cheeses. • Learn to use spices and herbs to enhance the taste of your food. TRANS Fatty Acids February is National Sweet Is butter better than Potato Month. margarine? Recent studies Did you know that . . . on the potential cholesterol- raising effects of trans fatty acids have • Sweet potatoes have four times the US raised public concern about the use of Recommended Daily Allowance margarine. The public even considered if (USRDA) for beta-carotene when eaten other options, including butter, might be a with the skin on. better choice. Because butter is rich in • Sweet potatoes are a great source of both saturated fat and cholesterol, it's a vitamin E, and they are virtually fat- food that can cause the blockage of free. Just two thirds of a cup of sweet arteries. Most margarine is made from potatoes provides 100% of the USRDA vegetable oil and provides no dietary for Vitamin E, without the unwanted cholesterol. The more liquid the fat. margarine, i.e., tub or liquid forms, the less • Sweet potatoes provide many other hydrogenated it is and the less trans fatty essential nutrients including Vitamin acids it contains. B6, potassium and iron. • Sweet potatoes are a good source of The American Heart Association dietary fiber which helps to promote a recommends that consumers follow healthy digestive tract. these tips: Sweet potatoes or yams: What’s in a • Use naturally occurring, name? unhydrogenated oil such as canola or When it comes to the yam, olive oil when possible. a bit of confusion. What is • When choosing processed foods, look marketed in the United for those made with canola or olive oil. States as “yams” are really a variety of • Use margarine as a substitute for butter, sweet potato, grown in the South. A true and choose soft margarines (liquid or yam is a starchy edible root generally tub varieties) over harder, stick forms. imported to America from the Caribbean. • Shop for margarine with no more than It is rough and scaly and very low in beta 2 grams of saturated fat per tablespoon carotene. and with liquid vegetable oil as the first ingredient. Yams in the United States are actually • French fries, donuts, cookies and sweet potatoes with moist texture, orange crackers are examples of foods that are flesh, and a sweet flavor. Other varieties of high in trans fatty acids. sweet potatoes are smooth with skins that can vary in color, depending on the Source of information: The American Heart Association. Web site accessed on January 03, variety, from pale yellow to deep purple to 2001. vivid orange. Flesh colors can range from http://www.americanheart.org/Health/Diet_and_Nut light yellow to pink, red or orange. The rition/index.html white flesh types of sweet potatoes used to be the most common ones before the orange-flesh type was introduced to the market. Creative Ways to Use Sweet beaten eggs for an omelet. Potatoes • Sweet potatoes and fruit are a natural • Try a slaw made with sweet potatoes. combo; try sweet potatoes with Substitute sweet potatoes for cabbage pineapple, banana, apples or pears. in your favorite ‘cole slaw’ recipe. Source of information: North Carolina Sweet • Try mashed sweet potatoes instead of Potato Commission. Web site accessed on January 03, 2001. pumpkin pie in your favorite holiday http://www.ncsweetpotatoes.com/index3.html pie. Once you try it you’ll be hooked.
• Make baked sweet potatoes instead of How to Spend Less on white potatoes. Sweet potatoes are Groceries: much healthier and they are delicious • Cold cuts cost less per pound at the topped with cinnamon and brown deli counter. sugar. • Purchase fresh, unpeeled, unwashed vegetables. • Substitute raw sweet potatoes for • Pre-packaged foods cost 10 to 20 carrots in snacks, salads and soups. times more than bulk food.
• Sweet potatoes can also be substituted Source: National Center for Financial for potatoes, apples, or squash in Education almost any recipe.
• Sweet potato sticks cook quickly; they can be blended with chicken or beef in a fajita mixture.
• Saute thin strips of sweet potatoes with peppers, garlic and chili powder to serve with enchiladas.
• Saute thin strips of sweet potatoes with strips of ham and onion and add to
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