Tag Archives: healthy

Reducing Fat for Healthier Baking

pureed fruit

Image courtesy of Tim Sackton at flickr.com

In keeping with my resolution to bake healthier, I have examined ways to reduce fat in recipes. Most eaters know that fat adds flavor, but it’s important to know what else fat does in baking in order to see how to reduce it.

Fats “main functions are to shorten or tenderise the product (and) to trap air during creaming and so … give good volume and texture. … It is important to add the correct amount of fat as too much … will make the baked product greasy … while too little fat will leave you with a product that lacks flavour and stales quickly.”

For a tender treat, you can sub pureed fruits or vegetables as many “contain pectin, which acts similarly to fat to ‘shorten’ or tenderize baked goods. Unsweetened applesauce, mashed bananas, pureed prunes, or canned pumpkin puree work best. … You can replace half of the fat in a recipe with an equal volume of pureed fruit or vegetable.” I find this trick works well in cupcakes, muffins and breads.

It seems that pureed fruits and vegetables are best used to make a tender crumb but not as a substitute in recipes that require volume added to the batter. For these instances I still rely on my vegan butter substitute. It’s great when a recipe calls for the fat to be creamed to trap air. However, a baked good can still be made with a reduced amount of fat by replacing half of the fat with pureed produce. For a successful reduced-fat recipe, try my Chocolate Chip Banana Bread.

Super Flegg – A Perfect Egg Substitute

Flax seed for the super flegg

Image courtesy of veganbaking.net at flickr.com

In the past I brought up the topic of egg substitutes, notably the two choices of flaxseed meal and aquafaba. The flaxseed egg (aka flegg) is a common choice for vegans because it is easy to make while holding ingredients together and providing moisture. The downside of the flegg is that it doesn’t provide airiness and can make a baked good dense when used in larger quantities. We also have the new kid on the block – aquafaba. The texture of the brine is very similar to egg whites and it contains protein which is a boon at altitude. So, what is the next step? A combination of the two, or what I refer to as “The Super Flegg.”

I’ll back up for a moment and revisit each individually. Since writing my post on egg substitutes, I have discovered that the recipe for a flax egg that I cited was not the same as the majority of other recipes I have since found. I revise my proportions to those recommended on veganbaking.net. They state:
Flax Meal Egg Replacer Recipe
This recipe makes the equivalent of 1 egg.
3 Tablespoons water
1 Tablespoon golden flax meal
1) Grind the golden flax seeds into a meal in a blender or spice grinder.
2) Add the water to a small bowl or cup. Add the flax meal and mix together with a whisk or fork. Let the mixture sit for about 10 minutes so it develops a gelatinous texture similar to a raw egg. Warm water will speed up this gelling process.

My post on aquafaba touted the chickpea brine as being useful for high altitude baking because it offered the protein needed to maintain structure in a baked item. The problem I saw was its density. Those using aquafaba mentioned that it didn’t need to be whipped when used as an egg replacer, but now I had two dense items to work with. The solution – try whipping the two together.

When an egg is used in a baking recipe it is usually whipped. “Egg proteins and many other types of proteins can be denatured by heat but also by friction such as kneading or whipping.” The denatured proteins “join together and trap air bubbles. This is why eggs foams work so well in leavening cakes.” So, to emulate an egg better I needed to use it as one would use an egg. By whipping the two replacements together I had my perfect egg substitute – A Super Flegg.

You will see recipes in the future with The Super Flegg alongside recipes using other substitutes for those who like options. As always, I will search out and test anything that can make baking vegan at high altitude just a little easier.

Gingerbread Spice Muffins

gingerbread spice muffinsTo embrace a new year of healthier baking, I thought I’d start with a muffin. Homemade muffins are generally lower in sugar and fat so I had a lot of options. My search found a very healthy muffin – it had nutrient-rich molasses as one of the sweeteners as well as the addition of whole wheat flour. It also contained anti-inflammatory ginger and superfood cacao nibs. Healthy, here I come.

To make adaptations for high altitude, I added flour and almond milk while reducing baking powder. I also added cardamon along with the other spices because, well, I like cardamom. The result was muffins with a flavor reminiscent of gingerbread cookies. They were light and airy but dried out a bit after two days because I didn’t store them in an airtight container. It’s okay – they weren’t around long enough to dry out completely.

Gingerbread Spice Muffins adapted from a recipe on deliciousliving.com
3/4 cup + 1 TBS all-purpose flour
3/4 cup whole wheat pastry flour
1 tsp baking powder
2 1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground cardamom
1/4 tsp fine sea salt
1/2 cup + 1 1/2 TBS almond milk
1/2 cup maple syrup
2 TBS molasses
2 1/2 TBS canola oil
2 tsp vanilla extract
4-5 tsp cacao nibs
Preheat oven to 350F with a rack in oven middle. Line a muffin tin with paper liners. In a medium bowl, sift flours, baking powder, ginger, cinnamon, cardamom, and salt. Whisk lightly to aerate. In another medium bowl, whisk milk, maple syrup, molasses, oil, and vanilla. Pour liquid ingredients into dry ingredients and whisk until smooth.
Divide the batter evenly among 10 muffin cups. Scatter cacao nibs over tops. Bake for 15-17 minutes, until a toothpick inserted in the centers comes out clean. Cool pan on a wire rack for 5 minutes, then turn out muffins and cool completely on rack. Makes 10 muffins.

Until next time, happy baking!

Resolution to Try Baking Healthier

Healthy Baking Resolution

Image courtesy of Carol VanHook at flickr.com

As the year comes to an end, people think about things they should do to improve next year. I’ve never been a fan of New Year’s Resolutions because they are usually so absolute and stringent – I will exercise every day; I will be nice to people; I will write a best-selling novel. The pressure is incredible and often leads to disappointment. So, instead of making a black-or-white statement, my vow to myself (and to you) is that I will TRY to make healthier food.

When I tell others that I am a vegan baker, they usually respond with, “So it’s healthy, right?” My answer is not what they expect. “Even if it’s vegan it’s still a cupcake.” A cupcake, or cookie, or cake is still a baked treat and not health food. I have tasted healthy baked goods that reminded me more of dog treats, but I know that you can still have a bit of decadence that is somewhat healthier.

In the coming year I will attempt to make baked treats that are healthier. I will look at healthier fats or fat stand-ins when tweaking recipes. I will also include more whole grains, when feasible, and use less refined forms of sugar. And, I will occasionally throw in a veggie or two.

There, I said it. But I consider it a suggestion, not a steadfast rule. And that works for me.

Have a great New Year, and happy baking!

Blueberry Bran Muffins

blueberry bran muffins Truth be told, I haven’t made blueberry muffins in a long time. And those were from a box. But it was breakfast and couldn’t decide between blueberry muffins or bran muffins. Yes, this is a departure from my decadent, chocolate ways, but I was feeling healthy. Besides, fresh blueberries were calling my name every time I passed them in the market. So I decided on Blueberry Bran Muffins.

For my recipe, I found one that was vegan. I swapped out oat bran for wheat bran because that was what I had. The high altitude fixes were the usual – more milk and flour, less baking soda. Also, I had read that dusting blueberries with flour keeps them from turning your muffins purple. Not that I have anything against purple, but I didn’t think that would make an appetizing picture.

They were good still warm from the oven, but the bran seemed a bit pronounced. After they had cooled a few hours the texture smoothed out, but they were still quite healthy. I think they should be eaten with a glass of chocolate milk.

Until next time, happy baking!

blueberry bran muffin
Print Recipe

Blueberry Bran Muffins

I haven’t made blueberry muffins in a long time. And those were from a box. I was craving something for breakfast and couldn’t decide between blueberry muffins or bran muffins, so I decided on Blueberry Bran Muffins. This is a departure from my decadent ways, but I was feeling healthy.
Course: Breakfast
Cuisine: Vegan
Keyword: Baking, Blueberry, High Altitude, Muffin, Recipe
Servings: 6

Equipment

  • Muffin Tin

Ingredients

  • 1 cup fresh blueberries
  • 1 teaspoon flour for dusting the blueberries
  • 1 1/4 cup + 1 tablespoon whole wheat pastry flour
  • 1/2 cup wheat bran
  • scant 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon fine sea salt
  • 3/4 cup + 1 tablespoon almond milk
  • 1/3 cup liquid fruit juice concentrate
  • 3 tablespoons canola oil

Instructions

  • Preheat oven to 350F and line a 12-muffin tin with paper liners. Wash blueberries and pat dry. Lightly dust them with a teaspoon of flour.
  • In a medium bowl, whisk flour, wheat bran, baking soda, baking powder, and salt to combine and make a well in the center. In another medium bowl, whisk milk, fruit juice concentrate, and oil until the surface is bubbly. Pour the wet ingredients into the well in the dry ingredients, then stir just until smooth. Stir in blueberries.
  • Divide the batter evenly among the muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, about 20 minutes. Cool for a few minutes, then remove to a wire rack. Serve muffins warm or at room temperature.

Notes

Adapted from Sweet and Natural Baking by Mani Niall