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need fat and sugar subsitutes in baking that are healthy - Page 2

post #21 of 46
Thread Starter 
Quote:
Originally Posted by newmamalizzy View Post

Apologies for not answering your original question, but I had to add my favorite GF/DF recipe to your list:

http://www.healthhomehappy.com/2011/07/grain-free-scones.html

orngbiggrin.gif Thank you!!!

 

SCrepes we have tried all the different kinds of bread. dd is not very happy with them. yes even rudi's. problem is we used to get ours (during wheat days) from a local bakery so its hard to match. i am hoping fresh warm bread might be a good idea. 

 

butter on toast kind. 

 

i want bread to be an occasional treat. bread, butter and fig jam :-) i found this butter recipe. might skip the soy http://vegangster.org/2011/08/22/futter-for-all-your-faux-butter-needs/ but i like the explanations. 

 

THANKS for the book recommendations. will check them out from the library. hope they have them. 

post #22 of 46
I came up with, but never tried a faux butter recipe close to the one you posted!! Mine added a touch of corn oil for a buttery flavor, and didn't use the nutritional flakes or tumeric. I saw why the tumeric, but didn't see why nutritional flakes were being used. Did I miss it?
post #23 of 46
Thread Starter 

i wondered that myself pek. 

 

i wonder if it works as an emulsifier. so does Nutri. yeast have some form of emulsifying feature?

 

that seems to be logical. otherwise i cant see why it  has to be there. its too little to add any significant amount of B12

post #24 of 46

I'm loving all the great ideas here!

 

I'm GF and avoid refined sugar and anything processed. I bake a lot for my family, who seem to love everything I make even though they are not GF.

 

On fats and oils... I will sometimes replace half the fat in a recipe with apple sauce or yogurt, if I'm feeling the need to lighten up. But I mostly just bake with healthy fats and oils. I consider grass-fed butter (such as Kerrygold or Organic Pastures) to be a healthy fat, and I also use a lot of coconut oil -- in most recipes, it replaces butter cup for cup pretty well. You can buy both Kerrygold and coconut oil at Trader Joe's and Costco -- other brands of grass-fed butter are available at most natural foods stores.

 

On sugars, I used to use sucanat or rapadura to replace white cane sugar, but I now use mostly coconut sugar (low glycemic, and unlike agave, it's unrefined -- just evaporated over low heat from natural sap). It replaces white sugar cup for cup in any recipe. The one thing to be aware of is it turns everything dark brown! So it's great for chocolate or spice doughs. Not so great for lemon curd, vanilla pudding, etc.! For lighter colored treats, I use light clover honey. For recipes where the flavor of honey or coconut sugar would be too strong, I will use maple syrup (coconut sugar has a molasses-like taste that I and my family enjoy, kinda like brown sugar). When swapping out sweeteners, just be aware that if you replace a liquid (like honey or maple syrup) with a granular (like coconut sugar), you will need to add a little water to the recipe or it will come out dry. I will add 1/8-1/4 cup to most recipes. And vice versa.

 

Here's a cool thing you can do with coconut sugar -- make your own low-glycemic, unrefined powdered sugar! You can then use it to make frosting, icings, etc. replacing powdered sugar cup for cup. I do this all the time with great success.

 

You can also buy unsweetened chocolate, melt it slowly over a double boiler, and then add powdered coconut sugar in until it's sweet enough for your taste. Pour into candy molds or ice cube trays or a baking pan and refrigerate until it hardens -- voila! Low-glycemic chocolate for nibbling or baking with (you can chop it up for "chips").

 

My daughter loves all of the coconut sugar treats I make, and I notice it does not give her a sugar high and crash the way white sugar does. She brings my treats to school and shares them, and her friends love them, too.

 

Re: flours, I use whole spelt flour for my DD and DH, but it does have a little gluten in it. For totally GF treats, I use a combo of GF flour blends (Bob's, Arrowhead Mills, Trader Joe's) and other flours such as oat flour, amaranth flour, teff flour, corn flour, etc. If you're lucky, you'll have a good natural foods store nearby that stocks these. Otherwise, you can order them online. Oat flour has a lovely flavor and soft consistency for things like cupcakes or sweet quick breads, but it does have some gluten in it due to cross-contamination. You can buy GF oats and make your own flour in a food processor, coffee grinder, or blender.

 

As for recipes that use healthy fats and sweeteners, you can find many of them online by adding the keyword "nourishing" or "clean" (or "paleo") to whatever you're looking for.  For example, search for "nourishing chocolate chip cookies". "Nourishing" will get you recipes using alternative sweeteners, but often still using butter and dairy (based on the principles of Weston A. Price). "Paleo" will get you recipes that also avoid grains and are sweetened with honey.

 

Here are some of my favorite healthy baking sites:

 

The Nourished Kitchen

The Unrefined Kitchen

Pattycake -- amazing not-sweet GF quick breads -- no more Udi's! And delicious cookies

The Nourishing Gourmet -- try her chocolate fudge! My first foray into unrefined treat-making and still a hit in my house

Elana's Pantry -- except I find almond meal and coconut flour to be too heavy for my taste and I'm okay with grains

Chocolate Covered Katie -- I just made her black bean brownies and my daughter has been begging for more! She does use a lot of stevia, which I detest, but usually offers alternatives like maple syrup

La Tartine Gourmande -- great recipes for unique things like tart and pie crusts using interesting whole-grain GF flours -- but she uses white sugar (just swap it out)

Gleeka -- they make cake, frosting and brownie mixes that are GF and use coconut sugar

 

I also bought the Baby Cakes cookbook and use quite a few of their muffin and quick bread recipes and just tweak them to my liking. They use almost exclusively agave, which I replace with coconut sugar or coconut nectar (liquid). I also have and really like Heidi Swanson's cookbooks -- she does interesting things with alternative sweeteners and flours (for example, she has recipes for chocolate chip cookies with mesquite and teff flours), but they are not GF (just swap out the wheat or spelt flour for GF flour). And I've heard Good to the Grain is very good, too, but don't yet have it.

 

Have fun!

post #25 of 46

Great resources Litmama.

 

OP, what kind of treats does your daughter want?

post #26 of 46

My apologies, I totally spaced the fact that you said your DD is dairy free! So no butter then.

 

Coconut oil is a great option (and you don't taste the coconut in most recipes, especially if you get "virgin" or "white" coconut oil, which is made from the heart). You can also use coconut cream (Trader Joe's has it) to make vegan frostings, etc. and coconut butter (by Artisana, or I buy it in bulk at my co-op) to make vegan fudge and fillings for candies, etc.

 

The Babycakes cookbook is completely dairy free, and I think a lot of Elana's Pantry's recipes are dairy free as well. Friends of mine who are dairy free use Earth Balance to replace butter, and I notice Elana's Pantry uses a lot of vegetable shortening. I don't know what kind of oil is in vegetable shortening, so don't know if it's healthy, but I noticed some at my co-op the other day (by Spectrum) and am curious about it. Think I'll pick some up and try it.

 

Here's a quick recipe my DD and I made up the other day using some of these ingredients I'm talking about:

 

Chocolate mint cups

Unsweetened chocolate

Coconut sugar 

Coconut butter

Honey

Peppermint extract

Vanilla 

 

Melt some chocolate slowly over a double boiler and add coconut sugar until it tastes right to you

Pour a bit into prepared mini muffin tins (with paper liners) and pop the whole thing into the freezer for a few minutes

Meanwhile, melt some coconut butter (in the microwave works fine) and then stir in a bit of honey, vanilla, and peppermint extract until it's to your liking

Take the mini muffin tin with chocolate out of the freezer, and spoon some of the minty coconut butter mixture on top of the chocolate

Pour some additional chocolate over the top and freeze again (or you can grate hard chocolate over the top, which is pretty) and freeze again for a few minutes

Take out and enjoy!

 

My DD loved these, and they were quick and easy. We also made a peanut butter cup variation, mixing peanut butter with the coconut butter, and omitting the mint.

 

And here's a vegan, refined-sugar free cupcake recipe we tried recently that's pretty good.

post #27 of 46
Thread Starter 

oooooooooh these are GOOOD. 

 

question for you L'mama

 

in the cupcake recipe - could i use coconut milk instead of soy milk

 

in the flour mix if i have potato starch AND tapioca starch do i still need to add xantham gum?

post #28 of 46

Glad you like!

 

Yes, you could sub coconut milk, or rice milk, or almond milk (I've done all of the above in recipes). You can even add 1 Tablespoon of vinegar to any non-dairy milk to create "buttermilk", which adds a flavor to many quick breads and cakes.

 

As for xantham gum, I go back and forth on that. The conventional wisdom is to add it to any GF recipe (even if you have starch). But I notice that Pattycake's recipes do NOT call for any xantham gum, and they come out fine. I've made her quinoa-corn bread and her oat bread, both of which have a full cup of starch, and no xantham gum, and they hold together beautifully. I've also made cupcakes with just oat flour, and cakes with just brown rice flour, (no xantham gum) and they came out fine, too. I would just try experimenting!
 

post #29 of 46

It's hard to screw up muffins. You can use whole wheat flour and oatmeal and bran, chuck in some plain yogurt and some baking powder, and then put in pretty much anything else you'd like. Cut up fruit, whether raw or frozen or dried. Applesauce, mashed banana. Chocolate chips. Coconut shreds. Cinnamon. Ginger. Any kind of nut or seed. Whatever you want. Your daughter can decide what she likes!

 

Edit: and I forgot to say you can sweeten to taste with sugar, honey, maple syrop, or anything else!

post #30 of 46
Quote:
Originally Posted by MichelleZB View Post

It's hard to screw up muffins. 

We really like these almond flour muffins. I've made them with almond meal from Trader Joe's and they turn out fine as well. Sometimes I put in blueberries or cut up strawberries. Sometimes we make them plain and eat them with all fruit jelly. http://www.elanaspantry.com/ratio-rally-quick-breads/

post #31 of 46
Hi! I use xylitol and stevia in a lot of my desserts- stevia does take some.. Getting used to or tweaking as some day there's an aftertaste, but xylitol is awesome! Used cup for cup with sugar it's a pricier option, but when sourced from birch bark its healthy and yummy (and GMO free!) my best friend has an awesome website www.healingcuisinebyelise.com and all her recipes are gluten free and sugar free.
Her brownies are spec.tac.u.lar. Does use eggs but mostly nut milk and coconut oil.
post #32 of 46
Oh, and an awesome healthy easy dessert she told me: 3cups frozen strawberries + 1 avocado. Blend blend blend and sweeten to taste if you wish, I like plain. Yummy sorbet!! (No avocado taste!!!)
post #33 of 46
H
post #34 of 46
Thread Starter 

oooh strawberries and avocado? i've done strawberries and onions. never avocado. sounds delish. once strawberry season is here though there's never any left to make it to the stove top. 

post #35 of 46
Quote:
Originally Posted by meemee View Post

oooh strawberries and avocado? i've done strawberries and onions. never avocado. sounds delish. once strawberry season is here though there's never any left to make it to the stove top. 

No stove no stove! Blender!! You want it cold and frozen- its an icy sorbet straight out of the blender, no refreezing involved!! smile.gif you gotta try it!!!!
post #36 of 46
Thread Starter 
Quote:
Originally Posted by asherie23 View Post


No stove no stove! Blender!! You want it cold and frozen- its an icy sorbet straight out of the blender, no refreezing involved!! smile.gif you gotta try it!!!

love.gif i know. i know. but thanks for pointing it out. what i meant is fresh strawberries are so good that it never gets a chance to be cooked ever in anything. we are so lucky. if we drive 10 minutes we are at a strawberry farm in the city selling organic strawberries dirt cheap. even luckier. sometimes we get wild blueberries that they have harvested. 

post #37 of 46
Quote:
Originally Posted by asherie23 View Post

Oh, and an awesome healthy easy dessert she told me: 3cups frozen strawberries + 1 avocado. Blend blend blend and sweeten to taste if you wish, I like plain. Yummy sorbet!! (No avocado taste!!!)


You can also do this with 1 pkg. frozen berries, 1/4 c. water and a little sweetener. Blend in a food processor until smooth and sorbet-like. I bet this would be delicious (more like ice cream?) with a little coconut milk added.

post #38 of 46
Quote:
Originally Posted by asherie23 View Post

Hi! I use xylitol and stevia in a lot of my desserts- stevia does take some.. Getting used to or tweaking as some day there's an aftertaste, but xylitol is awesome! Used cup for cup with sugar it's a pricier option, but when sourced from birch bark its healthy and yummy (and GMO free!) my best friend has an awesome website www.healingcuisinebyelise.com and all her recipes are gluten free and sugar free.
Her brownies are spec.tac.u.lar. Does use eggs but mostly nut milk and coconut oil.

Although I let my daughter chew xylitol gum (she has some cavities that the dentist is watching and I want to try and prevent them from getting worse,) I have serious concerns about the safety of xylitol in food. There's a lot of info out there about the use of xylitol to prevent cavities and often it mentions that too much xylitiol causes diarrhea.

 

http://www.naturalnews.com/022986_xylitol_health_sugar.html

post #39 of 46

It definitely causes diarrhea for me! Any sugar alcohol (xylitol, maltitol, etc.) does. And stevia makes me really nauseated. So sadly, all of these no-cal / low-cal options are out for me -- and I'm afraid to give them to my DD for the same reason.

 

But I find that between coconut sugar or syrup (for dark-colored things) and raw honey (for light-colored things), I'm good. Honey is higher on the glycemic index, but at least it's a nutritious whole food with health benefits. I also picked up some granulated date sugar at my co-op yesterday and will be experimenting with it (date sugar is low-glycemic as well). Has anyone out there tried yacon syrup? Another low-glycemic option. Curious about that.
 

Thank you for the strawberry-avocado recipe and the recipe website!

post #40 of 46
Thread Starter 

oh boy. this all gets CRAZY!!!!!!

 

i have a friend with arthiritis.

 

so she can do very limited sweetner so xylitol is the one that i have easy access to. she can handle the alcohol. she and dd bake once in a rare while. so with her we have even fewer choices. she goes into too much pain if i dont. and since its once in a while i am ok with xylitol. 

 

OMG!!!! when i have friends over it can be a NIGHTMARE!!! and that's why i love it. coz i have to figure out how to make things taste good and try to keep it as healthy as i can. fresh ground spices i have discovered is the key. 

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