This is how to make healthy baked goods
Traditionally, baked goods require large amounts of white flour, sugar and butter. If you try to follow a healthy eating plan, you may wonder if you can eat baked goods again.
The answer is yes.The key is to learn to use healthier Baked goods.
All it has to do is to be a little willing to modify your baking recipe to replace the problematic ingredients with healthier ones.
Toss white flour
Although we may like the texture and taste of white flour, our body does not.
White flour strips the bran and germ of wheat grains, and loses most of the fiber and nutrients during the refining process.
White flour can increase blood sugar levels. Too much flour in the diet is associated with many health problems, including unhealthy blood sugar levels, weight gain, heart health problems, poor cognition, low mood and increased cravings, for example, little.
Fortunately, we now have a range of flours to choose from, which provide new flavors and textures as well as better nutrition.
Replace the white flour in the baking recipe with any of the following flours:
Whole wheat flour
Whole wheat flour is nutritious and healthy for people without gluten sensitivity. It is made from whole wheat grains-bran, germ and endosperm, rich in vitamins, minerals, fiber and phytochemicals. And it will not raise blood sugar like white flour.
Oat flour is versatile, nutritious, and naturally gluten-free. It is made of oats, rich in protein and fiber (including soluble fiber), and has a variety of antioxidants, B vitamins, manganese, phosphorus, magnesium, copper, iron and zinc. It makes baked goods have a soft and fluffy texture, and has a mild flavor that makes spices stand out.
Coconut flour is a soft, grain-free and gluten-free flour made from ground dried coconut meat. Compared with other flours, it has higher protein, fiber and fat content, and lower carbohydrate content. Coconut flour is rich in manganese, iron, vitamin C and beneficial medium-chain triglycerides, which can add excellent flavor and texture to muffins and biscuits.
In terms of health, eating sugar is by no means a dessert. It is no secret. Excessive dietary intake is related to unhealthy inflammation in the body, blood sugar and blood pressure levels outside the healthy range, weight gain, and liver and heart health problems. Sugar also does not contain any fiber, vitamins, minerals or antioxidants.
An easy way to make baked goods healthier is to use less sugar than the recipe requires. It can be further developed by converting white sugar into unrefined sweeteners.
Unrefined sugars are usually low in the glycemic index range, which means they will not raise your blood sugar like eating sugar. The most popular unrefined sugars include pure maple syrup, coconut sugar, honey, unpolished molasses, brown rice syrup, date sugar and fruits.
Unrefined sweeteners have nutritional value, antioxidants and minerals. For example, pure maple syrup contains calcium, potassium, iron, zinc and manganese. Coconut sugar made from coconut tree sap (or coconut palm sugar) contains iron, zinc, calcium, potassium, polyphenols, antioxidants and a type of fiber called inulin, which may help slow the absorption of glucose.
Both of them are excellent substitutes for white sugar.
Ripe bananas, applesauce and dates are healthy whole-fruit sweetener options. Using only these fruits or mixing them with a small amount of unrefined sugar can make muffins healthier. You can try the sweetness you want. Less is better!
Butter is high in saturated fat, but it contains several important nutrients, including vitamins A and E. Although recent research suggests that saturated fat may not be that bad, the American Heart Association recommends that saturated fat should account for less than 10% of your daily calorie intake.
Before this issue becomes clearer, replace the butter with olive oil or avocado oil. These two healthier oils will work well in most baking recipes.
According to emerging research, coconut oil is high in saturated fat, which may help lose weight, improve brain function and help regulate cholesterol. However, more research is needed, and most medical experts recommend using coconut oil with caution. Nevertheless, coconut oil provides a healthier alternative to vegetarian butter.
Add nutritious fruits, nuts, seeds and vegetables as well as delicious spices to your baking to enhance health.
Berries, apples, pumpkins, peaches, bananas, zucchini, dark chocolate, carrots, raisins, raisins, cranberries and dates bring vitamins, minerals and polyphenols into your baked goods.
Various nuts and seeds, such as walnuts, pecans, almonds, flax seeds and chia seeds, can increase texture, healthy fats and protein.
Spices such as cardamom, ginger, pure vanilla, cocoa, cloves, nutmeg and cinnamon can enhance antioxidant capacity and add aromatic flavors to muffins, pies, cakes and biscuits.
Don’t forget that baking is a creative expression! Rethinking your own healthy diet is also good for your spirit.
Healthy Blueberry Walnut Muffins
If possible, use organic ingredients.
1 1/2 cups oatmeal flour
1/2 cup whole wheat flour or coconut flour
2 teaspoons cinnamon
2 teaspoons allspice powder (cloves, nutmeg, cinnamon)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon sea salt
1/2 cup maple syrup
1/3 cup virgin coconut oil
2 farm-raised eggs
1 tablespoon pure vanilla
1 cup fresh blueberries
1/3 cup chopped walnuts
Preheat the oven to 350.
Whisk the eggs, then add the melted coconut oil, maple syrup (room temperature) and vanilla until combined.
In a separate bowl, mix together flour, spices, baking powder, baking soda and salt.
Fold the wet ingredients until fully mixed, then mix with the blueberries.
Pour the batter evenly into an oiled or non-stick 6 muffin pan. Walnut muffins.
Place on the center rack and bake for about 25 minutes.
Let it cool for 5-10 minutes, then enjoy!
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The post on how to make healthy baked goods at home first appeared on the BrainMD Health blog.