wickedfreshlivinghealth | wellness | nutr it ion

WINTER 2014

The Skinny On BakingLet’s face it, the cooler weather puts us in the mood for comfort food. While it may be tempting to grab some off the bakery shelf in the grocery store, it’s much healthier for the body and the soul to bake them in your own kitchen. There are also a number of creative ways you can shape up your recipes. Here are some tips for common ingredients:

This For ThatAgave nectarIt’s debatable whether this is actually a “better” alternative. While it has a lower glycemic index and you can use less of it for the same sweetness, it does contain a high concentration of fructose.

SteviaStevia is an extremely sweet, non-caloric herb, native to Paraguay. It has been used for centuries as sweetener and flavor enhancer, but only recently in the U.S.

Baking SodaDid you know that most baking soda contains aluminum? Aluminum is a common additive in most processed foods and many personal hygiene products like deodorant. So, it must be safe, right? Yes, in certain amounts, but it’s a heavy metal that can accumulate in our bodies over time. Aluminum has been linked to neurological disorders including Alzheimer’s. Make sure to read the label and look for “aluminum-free” varieties. Choosing organic baking soda ensures there is purely bicarbonate of soda, which is what baking soda is intended to be.

FlourMany recipes call for All Purpose Flour (APF). For a gluten-free (GF) APF, mix a ratio of 2:1:1 rice flour: tapioca starch: potato starch or look for a premixed version at the grocery store. For extra fiber, consider substituting whole wheat flour, but make sure to add an additional 2TBS-1/4c of liquid ingredient than the recipe calls for.

ShorteningShortening is vegetable oil (soy or corn) that is chemically processed to remain somewhat solid at room temperature. It contains a large amount of trans-fat which we now know is worse than saturated fat for heart health. Companies including Crisco, removed (most) trans-fat from their recipes in 2006 when FDA required it be shown on label and last year categorized it as an “illegal food additive”. Unsalted butter is a better alternative to shortening. An even healthier option is Spectrum® organic palm oil. Palm oil is one of few vegetable oils that is highly saturated and semi-solid at room temperature and maintains the properties of shortening.

EggsChoose organic, free range eggs that also have omega-3 fatty acids. Free-range means the chicken was able to roam outside eating grass and getting plenty of exposure to sunlight (hint: vitamin D).

INGREDIENT measurement ALTERNATIVE measurement

sug

ar 1 cup agave necar

2/3 cup*

*reduce liquid by 1/4 - 1/3c

1 cup stevia 1 tsp

ba

king

so

da

desired organic baking soda desired

all

pur

po

sflo

ur 1 cup

gluten free ( rice flour, tapioca starch), whole

wheat

1 cup*

*add additional 2tbs - 1/4cup of liquid to recipe

sho

rten

ing

1 cup unsalted butter 1 cup

1 cup organic palm oil 1 cup

egg

s

1 egg organic eggs 1 egg

1 egg* *as a binder in recipes

soy lecithinflax-seed mix

unflavored veggie gelatin powder

purreed fruits/veggies

1/4 cup

who

lem

ilk 1 cup fat free milk,yogurt 1/2 cup of ea.

ma

yonn

ais

e,

but

term

ilk,

hea

vy c

rea

m

1 cup yogurt 1 cup

MilkChoose 1% or skim milk in recipes. If you want to ensure some of the properties the full fat milk provides, replace the milk equivalent with ½ skim milk and ½ yogurt (see the next section).

Mayo, Buttermilk or Heavy CreamThey offer fat to create the moist texture we love. Buttermilk contains acid which activates baking powder and baking soda. The bad news is they also contain a lot of saturated fat, which is linked to heart disease. The good news is you can cut down or eliminate this fat but replacing some or all of the buttermilk with yogurt.

INGREDIENT measurement ALTERNATIVE measurement

sug

ar 1 cup agave necar

2/3 cup*

*reduce liquid by 1/4 - 1/3c

1 cup stevia 1 tsp

ba

king

so

da

desired organic baking soda desired

all

pur

po

sflo

ur 1 cup

gluten free ( rice flour, tapioca starch), whole

wheat

1 cup*

*add additional 2tbs - 1/4cup of liquid to recipe

sho

rten

ing

1 cup unsalted butter 1 cup

1 cup organic palm oil 1 cup

egg

s

1 egg organic eggs 1 egg

1 egg* *as a binder in recipes

soy lecithinflax-seed mix

unflavored veggie gelatin powder

purreed fruits/veggies

1/4 cup

who

lem

ilk 1 cup fat free milk,yogurt 1/2 cup of ea.

ma

yonn

ais

e,

but

term

ilk,

hea

vy c

rea

m

1 cup yogurt 1 cup

wickedfreshliving

QUESTIONS? COMMENTS? – NUTRITION@LPMHCI.COM The WickedFesh Living Newsletter is written, compiled, and edited by marketing consultants, food service professionals and chefs. The views presented here are not necessarily those of LPM Holding Company. Content provided by Metrowest Nutrition. This newsletter is not intended to provide advice on personal health matters, which should be provided by a qualified health care professional. ©2014 LPM Holding Company, all rights reserved. PR1114-A

health | wellness | nutr it ion

WINTER 2014

Chocolate’s Hidden BountyChocolate: friend or foe? It’s all too familiar to hear people describe themselves as being “addicted to chocolate”. Chocolate is certainly one of the most common, if not the most common cravings we dietitians hear about. It seems the winter months bring on even more cravings for this guilty pleasure.

You may be surprised to learn that chocolate has significant health benefits. Chocolate comes from the cocoa bean originating from South America. The Mayans used it for its medicinal properties. It’s sweet irony that chocolate, something we often assume to be deleterious to our health, actually has more antioxidant impact than many super fruits.

CocoaMood Boaster!It’s rich in agents that enhance the production of various feel-good chemicals in the brain, notably serotonin and dopamine. This means that cocoa possesses anti-depressant and mood-elevating properties. It also contains theobromine and a small amount of caffeine, which have a mild stimulant effect. The combination of all these chemicals provides the perfect cocktail for the brain. It’s no surprise that some people use chocolate to self- medicate. Also cravings seem to increase in the winter months when depressive symptoms are on the rise.

We Heart CocoaThe polyphenols in cocoa are cardio-protective in two ways: 1) They help to reduce the oxidation of low-density lipoproteins (LDL), or “bad cholesterol”. Oxidation of LDL is considered a major factor in the promotion of coronary disease, most notably heart attack and stroke. 2) Polyphenols inhibit blood platelets from clumping together.

MagnesiumMagnesium is an important and often over-looked mineral. It’s critical for activating muscles and nerves, creating energy in the body, helping with digestion and producing serotonin and other neurotransmitters involved in mood. Magnesium is also critical for the heart, which holds the largest amount of magnesium in the body.

Homemade CocoaFor every serving use:

1 cup or mug of milk (1%, almond, soy)1 to 2 teaspoons of Cacao2 teaspoons water2-3 teaspoons of sugar, agave or honey1 teaspoon vanilla extract

Directions

Gently heat the water, sugar, cocoa and vanilla over medium heat, stirring until dissolved. Add milk, lower heat and stir.

Heat until desired temperature is reached.

Your hot cocoa can be spiced up by adding any of the following during the heating phase:Cinnamon stick, Orange or Lime Zest, Chile Powder, Nutmeg, Vanilla Pods.