HEALTHY TAKE ON BAK­ING

MAKE SOME SIM­PLE SWAPS TO EN­SURE YOU CAN HAVE YOUR CAKE AND EAT IT, TOO

Life & Style Weekend - - FOOD & WINE - WORDS: AN­NETTE SYM An­nette’s cook­books se­ries Sym­ply Too Good To Be True is avail­able on­line. Visit An­nette’s web­site www.sym­ply­too­good.com.au for more tips and recipes. You can also like An­nette’s Sym­ply Too Good Face­book and In­sta­gram pages.

Los­ing weight can mean you miss out on hav­ing a slice of cake or a muf­fin, so know­ing how to bake my low-fat way will help you feel less-de­prived and able to en­joy your bak­ing guilt-free.

10 tips for bak­ing the low-fat healthy way

● 1. Choose low-fat dairy op­tions where pos­si­ble. It’s amaz­ing how much fat you can save us­ing skim milk: only 0.2g of fat a cup com­pared with nearly 10g for full-cream milk.

● 2. Use evap­o­rated light milk in­stead of adding cream to sauces. It works a treat, and for co­conut cream, stir ¾ tea­spoon of co­conut essence into a can of evap­o­rated light milk.

● 3. Ditch the egg yolks. Th­ese are high in sat­u­rated fat and of no real ben­e­fit to cakes. The egg whites have all the nu­tri­ents and rais­ing abil­ity.

● 4. Use 110g jars of baby ap­ple puree in­stead of oil or but­ter in a cake or batch of muffins. Add some bi-carb soda to the ap­ple sauce (it will froth). This will keep the bak­ing light. Ap­ple puree gives the mois­ture but­ter or oil would nor­mally give but has no fat, so this is an­other fan­tas­tic way to cut down the fats in bak­ing.

● 5. Use low-fat mar­garines to lower the fat count.

● 6. Re­duce the quan­tity of nuts or co­conut in bak­ing recipes as th­ese add ex­tra calo­ries and fat. For ex­am­ple, one cup of co­conut has 50g of fat. I usu­ally use 1 or 2 ta­ble­spoons in my low-fat recipes.

● 7. When adding nuts, I use around ¼ cup, whereas most recipes use a lot more. To give you an idea: 1 cup of pe­can nuts or wal­nuts has around 90g of fat, al­monds con­tain 78g, and macadamia nuts 107g of fat per cup.

● 8. Fold the flour rather than beat it through the mix for lighter, low-fat cakes or muffins. Beat­ing the mix can cause the low-fat baked goods to be tough or rub­bery. Fats nor­mally pro­tect the gluten (which is in flour) when beat­ing the mix, so fold the flour through as you would when mak­ing a del­i­cate sponge.

● 9. Use cook­ing spray or bak­ing pa­per rather than greas­ing cake pans with but­ter and flour.

● 10. Add dried fruits in mod­er­ate amounts as th­ese are high in nat­u­ral sug­ars. No need to add sugar to a fruit cake as the dried fruit will give the cake enough sweet­ness.

● 11. Use cho­co­late in mod­er­ate amounts. Fat con­tent is around 15g for 50g of cho­co­late, or 23g for ½ cup. Co­coa, which is very low in fat, is a great way to give the il­lu­sion that there’s a lot of cho­co­late in the cake. Make sure you sift co­coa as it can be quite lumpy.

By us­ing th­ese sim­ple steps, you’ll cook de­li­ciously healthy low-fat bak­ing recipes that the whole fam­ily will en­joy.

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