Monthly Archives: September 2009

What To Eat When You’re A Girl

A while ago I had mentioned that I would stop cross-posting articles. And for the most part I have. But I feel that this article is important enough that I want to share it across the widest possible network so I'm listing it here as well.

Women's Health and Fitness Day is coming on September 30. The purpose is to raise awareness of health and health issues for women. It is part of an event that is planned to eventually become Women's Health and Fitness Week. As part of the day I've written an article about nutrition for adolescent girls. It's important to provide adolescent girls with the nutritional support that they need to be healthy now, during the second fastest growth phase of their lives, and when they are adults. I hope you'll take a moment to read the article and to share it with friends.

Be well.

Changing A Recipe

by Mirabaking, fats and oil, grains, holidays, questions, recipes, substitutions, sweetenersingredients, recipe, swap

For many people learning to cook is a fun activity; often it's something you learn when you're growing up. In the beginning you learn by simply following the recipes. That's why baking is sometimes equated to science, it has to do with the exactness of the recipes. That science-type focus can make it difficult to understand what to do when it comes to changing a recipe though.

Why do you need to know how to change your recipes? Maybe you've run out of certain ingredients, or, need to make dietary changes to your recipe. Making these substitutions is not always easy and actually can be somewhat challenging. You need to understand the differences between ingredients, which can be subtle and often requires trial and error.

Below are some guidelines to help you get started when it comes to switching up your ingredients.

Baking soda or baking powder?

Before we get into the substitutions I feel it's important to clarify the difference between baking soda and baking powder. A lot of people think they're interchangeable. They can be but you need to be aware of how they each function in order to know if the substitution will work. Some recipes may call for both while other recipes may call for just one of them.

Baking soda, also known as sodium bicarbonate, requires acidity plus heat in order to create the rising action. However, this means that when you're using baking soda you need to be able to pop the recipe into the oven as soon as possible after mixing to take maximum advantage of the rising ability.

Baking powder, on the other hand, is essentially baking soda pre-mixed with an acidifying agent such as cream of tartar plus a drying agent, or starch, of some kind. Single-acting baking powder becomes active immediately after it is mixed with liquid. So the batter does need to be put into the oven as soon as possible.

Double-acting baking powder has a split reaction, partly when the liquid is added, and then a second reaction when the batter is exposed to heat in the oven. Because of this, recipes using double-acting baking powder can be held aside for a short while before you bake them.

Baking powder can be a good substitute for baking soda. If you only have baking soda and need baking powder you'll need to add 2 parts cream of tartar to 1 part baking soda; as an example, 1 teaspoon cream of tartar plus ½ teaspoon baking soda creates the correct ratio.

Substitutions

I've made some great doorstops/hockey pucks in my time by switching everything in a recipe and not understanding where or how I needed to make further changes. Keeping notes along the way is important. It can help you understand the evolution of your recipe and help prevent those inedible disasters.

I will share from personal experience that if you try to change everything at once you may find that you get an unpleasant result, so be careful when swapping. I usually change the flour first, then the fat, then the sugar.

Sugars

1 cup of sugar → substitute 1 cup of applesauce

You'll need to reduce the liquid in the recipe by ¼ cup – good for cookies, muffins, and quickbreads

2 Tablespoons sugar → ½ teaspoon vanilla extract

Good for any baked goods, up to 4 tablespoons of sugar

1 cup sugar → 2 Tablespoons stevia powder or 1 teaspoon liquid stevia

The recipe may need further modification to make up for the loss of the volume of sugar

Flour/Starch

7/8 cup white flour → 1 cup whole wheat flour

You may need to let the batter sit for a few minutes to allow the extra fiber to absorb some of the liquid in the recipe

1 cup white flour → 1 cup mashed black beans

Wonderful in brownies

1 cup white flour → 1 cup nut flour + ½ teaspoon baking soda or baking powder

1 cup white flour → 1/3 cup coconut flour + 1 egg + a splash of water

Good for pancakes, cookies, and cake

1 cup white flour → 1 cup gluten-free flour blend

Depending on the recipe you may need to add tapioca starch or xanthan gum to make up for the loss of gluten

Fat and Dairy

1/2 cup oil or butter → ½ cup applesauce

Good for muffins or quick breads

1 cup butter → ¾ cup prunes + ¼ cup boiling water blended together

Good for brownies and other chocolate-flavored baked goods

1 Tablespoon butter → 3 Tablespoons ground flax seeds + 1 Tablespoons water

Let the mixture sit for 8-10 minutes to thicken before adding to the batter

1 cup oil or butter → 1 cup mashed banana

Good in brownies, muffins, or cookies

1 cup buttermilk or kefir → 1 cup whole milk + 1 Tablespoon fresh lemon juice

Let the mixture sit for at least 5 minutes to sour

1 cup milk → ½ cup evaporated milk + ½ cup water blended together

If you need a slightly thicker consistency you can use a little more evaporated milk and a little less water

Eggs

The video below is a great resource for how to make substitutions for eggs.

No Artificial Colors In Kraft Foods Overseas, Why Here?

by Miraadditives, artificial colors, pantry, poison

My newest column as the Houston Holistic Health Examiner deals with the buzz and rising dismay over Kraft Food Inc. using artificial colors in their products in the United States but not in places such as Europe and Australia.

Consumers there were upset about studies showing the negative health effects of artificial colors. This is not new news. In a paper that I wrote previously on artificial colors I pointed out that in 1968 Dr. Benjamin Feingold published a paper detailing how food additives were a source of allergic response in children. Unfortunately Dr. Feingold's work did not convince food manufacturers and 40 years later Kraft has finally decided to remove these chemicals from their products. But not in America. Probably not in many other countries either, especially developing nations. One can only assume that this is motivated by profit and an enormous lack of concern for the health of the very consumers of their products.

MomsRising.org is an organization that works to help promote a healthy, family-friend America. They are currently working on a campaign to convince Kraft that the American public does not want these chemicals in their pantry. You can help by signing the petition or writing a letter of your own.

Below is my letter to Ms. Rosenfeld:

“As a Nutrition Educator and the mother of two children who are sensitive to food coloring I am pleased to see that you have removed the artificial colorants and aspartame from your products sold in other countries. I feel that this was a responsible decision made in reaction to the demands of your consumers which highlights that KraftFoods has the ability to effect change in partnership with the requests of it's consumers. I am stunned, however, by your decision to continue to use these very chemical additives in the U.S. version of the same products.

There are a number of studies which underscore the health risks posed by synthetic additives, especially when it comes to the developing bodies of young children, a prime market for many of your products. Given the overwhelming reach of your company into the pantries across this country and around the world I would think that a response to such consumer requests should have prompted a revision in your manufacturing processes across the global market instead of merely in a few countries.

There is no need whatsoever for these ingredients, and indeed they are harmful to your consumers. I urge you and your company to be a responsible member of the global community, to care about the health of those who buy your products and make the same change that you did in Europe, Australia and other countries by removing artificial colorants, aspartame and other unhealthful chemical additives to the foodstuffs that you sell, not only in the United States, but around the world.

Sincerely,
Mira Dessy, NE”

photo by BrokenSphere courtesy of commons.wikimedia.org

Whole Wheat Pear Torte

by Mirabaking, fruit, recipes

In light of the previous post I decided to share this one to highlight that inventing or even modifying recipes is not always a straightforward process.

My friend Teresa generously gave me a bag of home grown pears the other day. They looked delicious. “Eat them right away” she said, “you want to eat them while they are still firm.”

Pears are a great fruit. They are very high in fiber, a good source of vitamin C, they also provide dietary copper. Copper is an antioxidant that is required by the body for good health and it helps the body to process iron. Fairly low in calories, a medium sized pear has around 70 calories making them a great snack choice.

I had initially thought that I would can them because firm pears hold up the best to the heat of canning. Or perhaps pear butter. But in the end I wound up making a torte for dessert. It was delicious with a nice balance of flavor and sweetness; the pears turned out just right, firm and not too mushy. But the torte was too dense and a little dry. It definitely could have used a sauce of some kind to help out. My husband's response was “it needs some ice cream.”

I may try to make this again with regular pears; if I do I would make a few changes. Possibly adding some applesauce to moisten it up a bit, perhaps soaking the flour in a small measure of apple juice to help soften the fiber, maybe adding a little more fat. I'm not sure but I do know that, as I said before, it's not easy to always get it just the way you want it on the first go. But keep playing with it and enjoy the process and the results.

Whole Wheat Pear Torte

2 eggs

1/4 C. milk

1/2 t. salt

1 C. evaporated cane juice crystals

1 1/2 C. whole wheat flour

1 t. vanilla

1/2 t. cinnamon (optional)

Preheat oven to 350 deg F

Peel, core, and slice pears

Mix together eggs, milk, salt, vanilla, cinnamon, and evaporated cane juice crystals

Add flour and mix well

gently mix in pears

Grease a 9″ cake pan

Coat the pan with sucanat

Pour torte mixture into pan

Bake 30-35 minutes or until done

Enjoy!

Cake Questions

by Mirabaking, fats and oil, questions, sweetenerscarob

My friend Claire recently learned about using carob as a substitute for chocolate and decided that she wanted to try it. She felt that it was best to start with a recipe that already used carob and try to change the sugar/fat ratios so she picked this recipe.

Here are her notes, “Instead of using 2/3 cup I substituted with 1/2 cup brown sugar plus 4 tbsp's milk. It turned out looking & tasting just like a chocolate cake; just not as sweet as the ones you normally get from the store, because I didn't use as much sweetener. I shared it with a friend and she liked it and thought it was a chocolate cake. The texture of the cake is dense and more like that of a banana bread. I think if I use 100% all purpose flour or cake flour it will make a difference. I baked for 30 minutes and it turned out a little dry, so I would probably bake less than 30 minutes next time. Also adding icing might help with the dryness but I didn't use it.”

My reply: “This certainly looks great and your picture looks wonderful!! I would make one small change. Instead of brown sugar (which these days is nothing more than white sugar stained with molasses) I would try demerara sugar which is a lower process than white sugar and has a fairly good moisture content mimicking the effect of brown sugar.

In case you are wondering why manufacturers pull the molasses out of sugar to make white sugar and then add it back to make brown, it's so that they can get a consistent color palette in the product. Silly but that's why they do it.

As to the moisture…the cake probably came out a little drier because you used less sweetener. You can try to modify that by either adding a little more fat (oil or butter) or by adding something like sour cream (just a little) to help which would also give a subtle richness to the cake or applesauce which would help add moisture. The applesauce typically doesn't add anything to the flavor profile, just moisture.

Since I personally encourage people to eat more whole grains I would leave the whole wheat the way it is is the recipe, switching back to 100% enriched flour is nutritionally less desirable and will also significantly change the properties of the cake.”

As a general note, when you are modifying recipes it's sometimes difficult to remember all the different pieces that make up the whole. Changing one ingredient can have a major effect on the overall result. When working with baked goods the most important things to think about are if your change will impact the loft (whole grains are more dense requiring possibly more moisture or more leavening), the moisture, or the flavor. But most importantly, like Claire, have fun and experiment with your food.

Photo: Courtesy of Claire Wang