Have Your Cake and Eat it Too!
Enjoy Guilt-free Desserts and Treats for the Holidays
I
t is possible to enjoy dessert without compromising health. Increasing your awareness around
the areas of recipe substitutions, reducing the quantity of one or two ingredients, the pace of
your eating or being strategic when ordering from a restaurant menu, you can reduce levels of
fat, sugar and calories; in some cases, the addition of certain ingredients can even enhance the
nutritional value of a dessert. With the holidays fast approaching, discover how the following
mindful measures can create new dessert solutions instead of calorie-laden disasters.
Controlling the Portion is Key
If you do not cook or bake but enjoy ordering dessert from a restaurant menu, don’t despair. Eating
a sensible portion is one of the easiest ways to manage calorie intake while still allowing you to
indulge. You can split a dessert with a friend or pack half to go and enjoy it tomorrow. Remember
to take small bites, eat slowly and savor the flavor!
Tips and Tricks for Cutting Calories and Fats in Baked Goods
You can reduce sugar in a recipe by one-third without a noticeable difference. Reduce the total
amount of fat and/or substitute part of fat with fruit puree (see reverse), make crust-less pies using
a more healthful graham cracker crust.
Focus on Fruit
Fruit cobblers or fruit crisps can actually provide you with a serving of fruit. If you’re baking, keep it
healthful by reducing sugar by one-third to one-half. Use oats and some whole wheat flour to add
whole grain fiber as well. If you’re dining out, restaurants sometimes have fresh berries available
but don’t list them on the menu. It doesn’t hurt to ask.
Use Smart Fats
Replace melted butter or margarine with canola oil. Regular sour cream and cream cheese can be
replaced with fat-free or reduced fat versions.
Add Healthful Ingredients for a Burst of Texture or Moisture
Toasted Nuts. It’s easy to reduce the amount of nuts called for in a recipe but try not to omit them
completely. Chopping them into fine pieces helps distribute them more evenly. Lightly toasting
nuts helps develop a richer flavor.
Grated Carrots, Apple and Zucchini add moisture along with fiber and nutrients.
Toasted Wheat Germ sprinkled on top of baked goods prior to baking provides a golden finish
while boosting fiber and vitamin E.
For more information contact
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Spike the Flavor
When a dessert has great flavor, you’re likely to feel more satisfied with eating less. Enhance
flavors with extracts of peppermint, coconut, lemon or orange. Add grated citrus rind for a burst of
flavor and healthful phytonutrients.
Reduce Fat and Oils with Fruit Purees
You may have noticed that some commercial cake mixes print an optional recipe that substitutes
applesauce for some of the oil that is called for. Prune puree also works as a fat substitute. You
can buy it as lekvar in the baking aisle or as baby-food prunes in a jar. Prune puree works
surprisingly well, particularly for dark colored baked goods like chocolate cake, brownies or spice
cake. You add moisture and texture while scaling back on fat. By using fruit purees, you can
reduce the fat in baked goods by 50% to 90% and cut calories by 10% to 30%. Simply substitute
fruit puree for half the amount called for. For example, if the recipe calls for one cup of oil, use ½
cup oil + ½ cup fruit puree.
How Substituting Ingredients Can Save Fat and Calories
Instead Of
Substitute
Calories Saved
Fat Saved
1 cup almonds, chopped
½ cup almonds + ½ cup crisp rice cereal
327
34 grams
1 cup almonds, chopped
1 cup sliced almonds
212
19 grams
½ cup butter (for baking)
½ cup unsweetened applesauce
808
92 grams
½ cup butter (for baking)
½ cup baby-food prunes
681
92 grams
½ cup oil (for baking)
½ cup baby-food prunes
832
109 grams
½ cup oil (for baking)
½ cup unsweetened applesauce
911
109 grams
1 cup chocolate chips
½ cup mini chocolate chips
300
29 grams
1 cup sour cream
1 cup fat-free sour cream
340
47 grams
1 cup heavy cream
1 cup evaporated skim milk
621
87 grams
1 cup whole milk
1 cup buttermilk (for baking)
51
6 grams
Adapted From: Healthy Homestyle Desserts: 150 Fabulous Treats with a Fraction of the Fat and Calories by
Evelyn Tribole, M.S., R.D. 1996, Viking; Environmental Nutrition Newsletter.