Tahlequah Daily Press

Get the scoop!

December 13, 2012

10 healthful baking tips for the holidays

This time of year, your calendar is likely to be full of holiday parties, office gatherings, cookie exchanges and family meals.

The common theme of any of these events is delicious desserts, which are usually loaded with added sugars and unhealthy fats.

Take control this holiday season, and experiment with these healthful baking tips to benefit yourself and your loved ones.

The U.S. Agriculture Department labels solid fats and added sugars as empty calories, and recommends that these make up no more than 15 percent of your diet. However, most Americans consume about 35 percent of their calories from these empty calorie sources.

What are solid fats?

Solid fats are fats that are solid at room temperature (i.e. butter and shortening). Most are high in saturated fats or trans fats, which tend to raise "bad" LDL cholesterol levels and increase the risk for heart disease.

What are added sugars?

According to the USDA, added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This includes white granulated sugar, brown sugar, high-fructose corn syrup, raw sugar, honey and maple syrup. This does not include naturally occurring sugars such as those in milk and fruits.

So, the overall goal for healthful baking is to reduce the empty calories from added sugars and solid fats and replace them with more healthful ingredients. Besides, most recipes call for more sugar and fat than are actually needed for decadent flavor. To preserve the flavor of your recipes, the American Academy of Nutrition and Dietetics recommends reducing the sugar and fat by 25 percent to 33 percent.

Healthful baking tips

1. When reducing sugar in your recipes, be sure to add spices for flavor. Try cinnamon, nutmeg, allspice, cardamom, vanilla bean or pumpkin pie spice.

2. Instead of solid fats such as butter and shortening, go for vegetable oils such as canola oil for less saturated and trans fat. Even better, unsweetened applesauce can replace half the oil in your recipe to help cut down on overall fat. The applesauce also adds natural sweetness and fiber. Canned pumpkin or sweet potato puree can also be used as a substitute for these solid fats while also offering health benefits from vitamins A and C.

Text Only
Get the scoop!
  • 20140727-AMX-GUNS271.jpg Beretta, other gun makers heading to friendlier states

    In moving south and taking 160 jobs with it, Beretta joins several other prominent gunmakers abandoning liberal states that passed tough gun laws after the Newtown shooting.

    July 28, 2014 1 Photo

  • Fast food comes to standstill in China

    The shortage of meat is the result of China's latest food scandal, in which a Shanghai supplier allegedly tackled the problem of expired meat by putting it in new packaging and shipping it to fast-food restaurants around the country

    July 28, 2014

  • Dangerous Darkies Logo.png Redskins not the only nickname to cause a stir

    Daniel Snyder has come under fire for refusing to change the mascot of his NFL team, the Washington Redskins. The Redskins, however, are far from being the only controversial mascot in sports history.  Here is a sampling of athletic teams from all areas of the sports world that were outside the norm.

    July 28, 2014 3 Photos

  • CATS-DOGS281.jpg Where cats are more popular than dogs in the U.S.-and all over the world

    We all know there are only two types of people in the world: cat people and dog people. But data from market research firm Euromonitor suggest that these differences extend beyond individual preferences and to the realm of geopolitics: it turns out there are cat countries and dog countries, too.

    July 28, 2014 1 Photo

  • 'Rebel' mascot rising from the dead

    Students and alumni from a Richmond, Va.-area high school are seeking to revive the school's historic mascot, a Confederate soldier known as the "Rebel Man," spurring debate about the appropriateness of public school connections to the Civil War and its icons.

    July 28, 2014

  • HallofFameBraves.jpg Hall of Fame adds businesslike Braves, Frank Thomas, managers La Russa and Torre

    Atlanta Braves pitchers Greg Maddux and Tom Glavine, and their manager, Bobby Cox, dominated much of baseball during the 1990s. This weekend they went into the Hall of Fame together.

    July 28, 2014 1 Photo

  • wd saturday tobias .jpg Stranger’s generosity stuns Ohio veteran

    Vietnam War veteran David A. Tobias was overwhelmed recently when a fellow customer at an OfficeMax store near Ashtabula, Ohio paid for a computer he was purchasing.

    July 28, 2014 1 Photo

  • How spy agencies keep their 'toys' from law enforcement

    A little over a decade ago, federal prosecutors used keystroke logging software to steal the encryption password of an alleged New Jersey mobster, Nicodemo Scarfo Jr., so they could get evidence from his computer to be used at his trial.

    July 26, 2014

  • Brother sues W.Va. senator over business loan

    U.S. Sen. Joe Manchin's brother claims he's owed $1.7 million that he loaned to keep a family carpet out of bankruptcy in the 1980s.

    July 26, 2014

  • Lynette Rae Sampson.jpg Say what?: Woman arrested after calling EPD to complain her meth was ‘laced’

    A 54-year-old Enid woman is facing felony drug charges after allegedly calling police earlier in the week and telling them she thought her methamphetamine was laced with something. Woman to officer: "I'm glad you came."

    July 25, 2014 1 Photo

  • Facebook continues moneymaking trend

    Facebook seems to have figured out - for now at least - the holy grail for all media right now: how to make money selling mobile ads.

    July 25, 2014

  • Russia's war on McDonald's takes aim at the Filet-o-Fish

    Russia said earlier this week that it had no intention of answering Western sanctions by making it harder for Western companies to conduct business in Russia.
    But all bets are off, apparently, when you threaten the Russian waistline.

    July 25, 2014

  • taylor.armerding.jpg Inequality crisis shot with factual problems, hypocrisy

    President Obama, various media and political liberals say inequality, of all things, is the defining issue of our times. Yet this message is delivered by multimillionaires and a president who jets from tee time to stump speech on the taxpayer's dime.
     

    July 25, 2014 1 Photo

  • photo of oil tanks and fiberglass salt water tank.jpg Officials investigate oil-covered barn owls, dead birds

    “These birds got into a saltwater tank that was full. Most of it’s saltwater, but there’s the scum of oil on top of it. That’s the reason why the (Oklahoma) Corporation Commission and federal rules say that those tanks have to be covered." — Oklahoma Department of Wildlife Conservation Major County Game Warden Lt. Frank Huebert

    July 25, 2014 1 Photo

  • Arizona's prolonged lethal injection is fourth in U.S. this year

    Arizona's execution of double-murderer Joseph Wood marked the fourth time this year that a state failed to dispatch a convict efficiently, according to the Constitution Project, a bipartisan legal group.3

    July 25, 2014

Poll

Do you believe school administrators and college presidents in Oklahoma are paid too much?

Strongly agree.
Somewhat agree.
Somewhat disagree.
Strongly disagree.
Undecided.
     View Results
Tahlequah Daily Press Twitter
Follow us on twitter
AP Video
US Ready to Slap New Sanctions on Russia Kerry: Not Worried About Israeli Criticism Boater Rescued From Edge of Kentucky Dam Girl Struck by Plane on Florida Beach Dies Rodents Rampant in Gardens Around Louvre House to Vote on Slimmed-down Bill for Border Looming Demand Could Undercut Flight Safety Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming Traditional African Dishes Teach Healthy Eating
Stocks