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Make Your Cake and Eat it Too!

PROHealth
12/18/2013

jelly-roll_thumb.jpgThe holiday season is a time for joy, cheer and deliciousness. Sharing foods is a traditional way of expressing love and gratitude for one another.  These traditions bring some temporary enjoyment sometimes followed by a bit of guilt as pant waists begin to tighten.  It’s a yearly cycle that many fall victim to: indulging in rich desserts and then resorting to deprivation once the new year hits.

 

What if there was a way to break the cycle? What if you could bake your cake AND eat it too?  Here are just a few helpful hints to help you “health-up” your holiday cooking. 

*Instead of refined, white flour, try...
            pureed black beans.  1 cup = 1 cup
            whole wheat pastry flour.  1cup = approx. 1cup

*Instead of refined, white sugar, try...
             100% maple syrup or apple sauce.
            (When replacing sugar with a liquid sweetener, reduce the amount of liquid in recipe by 1/4 cup.)

Interesting tip:

1 cup of apple sauce is equal to about 100 calories, and 1 cup of white refined sugar is approximately 770 calories.

2 TBSP Stevia powder = 1 cup sugar
(Stevia is a natural sweetener that is up to 300 times sweeter than sugar.)

Instead of oil and butter, try...
            Mashed banana.  1 cup = 1 cup
            Pureed avocado.  1 cup = 1 cup
            Chia seeds.  2-3 TBSP + 1 cup water (left to soak for 15 minutes) = 1 cup

What other ways can you upgrade those delicious meals this holiday?

Try...
Brown rice, quinoa or millet instead of white rice.
Use plain greek yogurt instead of sour cream.
Pour fruit infused water over ice instead of fruit juice and soda.
Sweet potatoes are both satisfying and packed with vitamins instead of white potatoes.
Cook-up some whole grain pasta instead of white, refined pasta? 

Want to try a healthy upgrade of a traditional holiday jelly roll? Here’a a recipe from www.chocolatecoveredkatie.com.  Enjoy!

Skinny Mini Jelly Roll Cake (Serves 1-2)
•    1/2 cup ww pastry flour, or white or spelt flour
•    1 tsp baking powder
•    1/8 tsp salt
•    1/3 cup plus 1 T plus 1 tsp water or other liquid
•    2 packets stevia (or omit and use 2 tbsp liquid sweetener–such as agave or honey–and decrease water by that amount)
•    2 tablespoons applesauce
•    1/4 tsp pure vanilla extract

Combine all dry ingredients together. In a separate bowl, combine wet (including applesauce). Mix wet into dry, but don’t overmix. Pour into a greased 8-in circle pan or a rectangular pan. (Be sure to grease it very well, or the cake won’t come out.) Cook for 10 minutes in a NON-preheated oven at 420F. (You might need to cook it longer, depending on your oven.) Let cool ten minutes before removing cake from pan. Then cut off all four edges so it forms a rectangle (if you used the circle pan). Spread on jam, or whatever else you wish, and roll it up. It’s that easy!

You can fill this single-serving cake with anything you can imagine: Peanut butter, chocolate chips, fresh berries, frosting, coconut butter, etc.

www.chocolatecoveredkatie.com

www.picklee.com

www.greatist.com

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