Smarter Sweets
Advice from Registered Dietician Michelle Gorman
 We all know what it’s like to have that craving for a sweet treat. If you’re like many, you’ve been unsuccessful in trying to satisfy your craving with a “healthier” substitute. More often than not, you end up eating the food you first craved plus all the additional foods you tried to substitute it with! It’s just not realistic to say, “I can’t eat desserts” - and you don’t have to. Don’t give up your sweet sensations - get sweet smart instead.
Fortunately, there are many acceptable substitutions and preparation methods to lower the calorie and fat content in our favorite recipes without compromising flavor. Calorie boosting ingredients such as fats and sugars play an important role in many recipes, especially baking. Because they affect the flavor, moisture and texture of the final product, it may take some practice to modify your favorites. Keep these guilt saving tips in mind when trying to modify a recipe into a more “fat and calorie friendly” version.
- Identify the higher fat ingredients in the recipe first- butter, oil, cream, whole milk, cream cheese, eggs, etc. Depending on the recipe, it may not be possible or desirable to replace all the fat. Start by replacing or reducing one ingredient at a time. If the recipe still tastes good, try replacing more.
- Fat like oil, butter or margarine can usually be cut by one-third to one-half in recipes. Be sure to replace the moisture loss when fat if reduced. Make up the difference with low-sodium broth, skim milk or fruit juice. Applesauce, dried fruit (like prunes) or commercial fruit based fat replacers can be used to make a moist, low-fat baked product. One whole egg can be replaced with two egg whites or liquid cholesterol-free egg products.
- Shave calories, fat and sugar by selecting different ingredients. For example, opt for low-fat (not necessarily nonfat) versions of products and unsweetened frozen or canned fruit.
- Sugar can usually be decreased by one-quarter to one-third in baked goods and desserts. Increase the amount of flavoring (like cinnamon or vanilla) in the recipe to enhance the impression of sweetness. Non-sugar sweeteners can be used in moderation, but their use is not necessary to decrease sugar in the diet. Be sure to use these products correctly.
- Use nonstick cookware and bake ware and nonstick spray.
- Don’t just concentrate on taking things out of the recipe… think about putting good nutrition back in, too. For example, add fiber by using whole grain flour or sprinkle wheat germ or ban into baked goods. Add bone-building calcium by using yogurt or nonfat dry milk. Get a variety of health benefits by experimenting with soy milk, soy flour or soy yogurt.
 Guilt-free Desserts
So now you are ready to have your cake and eat it, too! Here are five guilt-free ideas to get you started.
- Prepare your next bread pudding with whole grain bread, substituting some of the eggs with egg whites. Add dried fruit and top with a dollop of fat-free whipped topping.
- Instead of a double crust fruit pie, opt for a fruit cobbler topped with a mixture of oats, honey and light butter or margarine.
- Make a batch of brownies from a mix, substituting the eggs and oil with ½ cup of nonfat plain yogurt. Top each serving with a few toasted pecans and drizzle of fat-free caramel ice cream topping.
- Slice an angel food cake into three layers. Spread the two bottom layers with vanilla pudding made with nonfat milk. Top with a quick raspberry sauce made by heating seedless raspberry jelly and stirring in lots of fresh raspberries.
- Enjoy a banana dipped in chocolate, rolled in toasted nuts and frozen.
If you allow yourself to enjoy an occasional treat, you are much more likely to avoid splurges. Just keep balance, moderation and portion-control in mind. Save indulges for special occasions and for those desserts that just don’t taste the same when modified.
This article was adapted from “Guilt-Free Desserts: Have Your Cake and Eat it Too” written by Meg Woodard, RD.
~ Michelle
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