Are you a Baking fan?
You'll be happy to know that you need to give up your favourite hobby. Here are tips for some healthy substitutes for common baking ingredients
Sugar substitute Unsweetened Pureed Apple
Best with: Cakes and baked goods.
How to: Cut the sugar amount in half by adding the same amount of pureed cooked apple plus an extra 1/3. Eg. If recipe calls for 1 cup sugar, you can use ½ cup sugar and about ¾ Cup pureed apple (½ cup +1/3). Keep in mind that you will need to cut down the recipe’s main liquid by about ¼ for every cup of apple sauce added.
See below for a recipe for a pizza base made of cauliflower that still looks like a pizza and tastes just like a pizza. AMAZING!
Ingredients for crust: (Makes about 3 pizza bases)
1 Medium Sized Cauliflower
1 cup Grated Mozzarella Cheese
2 Whisked Eggs
Garlic seasoning, salt and pepper and a bit of Italian herbs. (Season to your liking)
· Preheat oven to 180C and ‘Spray and Cook’ a baking sheet / pizza pan
· Put the cauliflower through the grating attachment on a food processor. Resulting in small pieces like grated cheese. (Roughly makes 6cups)
· Pour ‘riced’ cauliflower into a bowl and add the remaining ingredients
· Mix together with your hands, making 3 balls. Dough may be ‘wetter’ than normal, don’t be alarmed.
· Press dough into a circular shape on baking sheet and bake in oven for about 15min. You can flip the base after this time and bake for a further 15min to get a crispier base.
· Take it out and add your pizza toppings (Tomato base, pineapple, mushrooms, peppers etc.)
· Put back in oven to bake ingredients onto pizza
Can’t seem to look at the menu without looking at the dessert section? Have an uncontrollable sweet-tooth? Try these tips from Kezia first:
1. Begin with fruit
Fruit is naturally sweet. It’s also packed with vitamins, minerals and antioxidants, but most importantly its low in fat.
· Fruit yoghurt / low fat vanilla yoghurt with fruit added
· Bananas baked in orange juice, cinnamon and a tsp of honey
· Poached pears
· Grilled fruit, especially nectarines, apricots and peaches. (Cut in half, remove the pip. Sprinkle with one tsp brown sugar and place under the grill until sugar has dissolved)
· BERRIES!!! A 1 and ¼ cup of berries can go a long way.
o Added to low fat yoghurt
o Pureed with a splash of orange juice and poured over low fat ice-cream
2. Eating dessert out tips
· Order a small portion. You only need a two to three mouthfuls to satisfy your sweet-tooth
· Share a dessert between two people
· Avoiding the biscuit base and only eating the filling
3. Low fat options
· Low fat vanilla ice-cream with a sprinkling of cinnamon
· Low-fat custard
· Low-fat, low sugar sorbet
· Low-fat frozen yoghurt
It may be getting colder but in my opinion, it's always the right weather for ice cream!
I have an ice cream machine, which I love to use to make low fat ice creams, but even if you don't have one you can still make your own. This frozen yoghurt is my latest that I've made and it is really lovely, light and refreshing!
Makes approx 2 litres ice cream
1 cup serving = 1 milk + 1/2 fruit + 1/2 starch
500g watermelon, chopped
1 cup fat-free vanilla yoghurt
375 ml fat-free milk
4 egg yolks
½ cup sugar
½ tsp vanilla essence
Adapted from tasteofhome.com
1 serving = 2 starches + 2 proteins + 1 fat
1 cup fat-free milk
1 1/4 cup grated reduced-fat cheddar
125g (1/2 tub) fat-free chunky cottage cheese
125g (1/2 tub) fat-free smooth cottage cheese
3 tblsp flour
2 1/2 cups cooked macaroni pasta
3 tomatoes, sliced
1/2 grated onion
Salt and pepper to taste
1. Mix the milk, cheeses, flour and pepper
2. Stir in the macaroni and onion
3. Place half mixture in a baking dish, top with sliced tomatoes.
4. Place the rest of the mixture in and top with the remaining tomatoes
5. Sprinkle with paprika
6. Bake uncovered at 180ºC
7. Serve with a fresh green salad
Get creative with veggies
Having a green salad every day or the same steamed broccoli every night can get very boring. Fortunately, there are many interesting ways one can prepare vegetables to create a whole new taste experience:
Monique gives us tips on some waistline-friendly breakfasts
Your mother was right- breakfast is the most important meal of the day. A nutritious breakfast is essential in providing the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. Research shows that those who eat breakfast are more likely to lose and maintain weight loss than those who forgo this healthy meal. It is suggested that a healthy breakfast will keep you fuller for longer and prevent reckless overeating throughout the day.
Lila Bruk is a registered dietician, nutritional consultant and freelance health journalist.
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