Posted at: 12/06/2011 3:56 PM

Print Story  Email to a Friend

Guilt-Free Holiday Baking

Hy-Vee Registered Dietitian Jen Haugen will share with your viewers simple ways to boost your baking nutrition.
 
  • The holidays and baking go hand-in-hand, here are some ways to feel good about your baking.
  • Flax is one of nature’s richest source of plant-based omega-3 fatty acids which is needed for healthy heart and brain function.  Also high in fiber promoting healthy digestion and healthy body weight.
  • Chia is a high fiber addition to many baked goods.  At 6 grams per 1-1/2 tablespoons, you will be sure to boost your fiber content of your favorite baked good.  
  • Fruit Purees – prune puree, pumpkin puree or applesauce can replace all of the oil, water and egg mixture listed on your favorite cake mix.  This will lower fat and calorie content significantly.
  • Avocado can star as a delicious ingredient in baking!
    • Substitute for butter or shortening in muffin, brownie or quick bread recipes.  Start with substituting for half of butter.  Two tablespoons of butter = 204 calories, 2 tablespoons avocado = 50 calories.
    • Great source of 20 vitamins and minerals, and monounsaturated fat.  
    • Make treats chewier, softer and less likely to crumble.

White Chocolate Cranberry Pecan Cookies
Source: Hy-Vee
Serves 48 (1 cookie each)

All you need
1/2 cup unsalted butter, softened
1/2 packed brown sugar
1/2 cup granulated sugar
1/2 cup peeled, mashed avocado
1 large egg
1-1/2 tsp vanilla
1 cup flour
1 tsp baking soda
1/2 tsp salt
2-1/2 cups old-fashioned oats
1 cup white baking chips
1/2 cup dried cranberries
1/2 cup chopped pecans

All you do

  1. Preheat oven to 375 degrees.  
  2. Beat butter with brown sugar and granulated sugar until smooth and creamy.
  3. Beat in avocado until blended.
  4. Add egg and vanilla and mix thoroughly.
  5. Sift together flour, baking soda and salt; add to butter mixture and mix well.  Stir in oats, baking chips, cranberries and pecans.  
  6. Drop by tablespoons onto baking sheet and bake 12 minutes or until light golden.  
  7. Cool cookies on cooling rack.


Nutrition Facts per serving: 100 calories, 5 g fat, 2.5 g saturated fat, 0 g trans fat, 10 mg cholesterol, 60 mg sodium, 14 g carbohydrates, 1 g fiber, 9 g sugar, 1 g protein.

Daily Values: 2% vitamin A, 0% vitamin C, 0% calcium, 2% iron.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the American Dietetic Association.



Today's Most Read Stories