Naught or Nice

Are You Being Naughty or Nice? 

 Alex Hobbs, RD, LD, CLT

The season of giving, love and baking is upon us! If you are anything like me, you get a high while discovering a new, mouthwatering dessert recipe. Yes, I know I am a Registered Dietitian, but that does not mean that the sweetest thing in my diet is a sweet potato, lets get real here! Despite my sweet tooth, while baking I try my best to cut back on extra calories and fat where I can so I can enjoy my handcrafted dessert without the guilt. Baking seems to be a major component of the holiday season – I mean we are taught as kids to leave cookies and milk out for Santa on Christmas Eve, so you know baking is a big deal! Not only that, but baking cookies for friends and family is much easier than running all over town in a panic to select the perfect gift. With that said, I am in no place to prevent you from baking breads, cookies, cakes, muffins, pies, you name it, in this jolly month of December. However, I will urge you to consider the idea that like you, your friends and family most likely do not want to develop holiday love handles or thunder thighs. By using healthy baking substitutions, you can lighten your delicacies without compromising the deliciousness. While your buddies are swooning over your creations be sure to let them know that your baked goods are lower in fat and calories; doing so may encourage them to jump on the healthy baking bandwagon.Check out the naughty or nice list to see how you can start saving calories this season!

Naughty

Nice

Fats

   -Butter

   -Oil

   -Shortening

• Substitute half of butter for a fruit puree such as applesauce, pureed bananas, prunes, pumpkin, or even avocado

• Substitute half of butter for Greek yogurt

• Example: 1 cup butter = ¼ cup yogurt + ½ cup butter

Heavy Whipping Cream

• Fat Free Half & Half

• Evaporated Skim Milk

• Substitute half for Greek yogurt

Cream Cheese

• Fat Free or 1/3 Fat Cream Cheese

• Neufchatel cheese

• Substitute 1:1 for Greek yogurt

Milk

• Use Skim or Low-Fat Milk

• Substitute a portion for Greek Yogurt

Example: 1 cup milk = ¼ cup Greek yogurt + ¾ cup milk

Syrup

• Pureed fruit such as applesauce

• Lower calorie, sugar-free syrup

All Purpose Flour

• Substitute half for Whole Wheat flour

Eggs

• Two egg whites or ¼ cup egg substitute for each whole egg

Now that you have no excuse to prevent you from baking, go strap on your apron and get your mixers geared up for a fresh batch of goodness! Happy holiday baking to all!Merry Christmas!