Baking for Dummies
Page 29
2In a mixing bowl, combine the peaches, brown sugar, tapioca, cinnamon, and cardamom, if desired. Make sure that the peach slices are separated and not frozen together in clumps. Let them thaw slightly, if necessary. Gently stir in the blackberries.
3Transfer the peach mixture into the piecrust. Fold the edges of the piecrust over the filling. Press the edges of the crust together.
4Bake for 45 minutes, until the crust is golden and the fruit is cooked and juicy.
Per serving: Calories 145 (From Fat 51); Fat 6g (Saturated 2g); Cholesterol 4mg; Sodium 80mg; Carbohydrate 23g (Dietary Fiber 2g); Protein 0g.
Chapter 16
Low-Fat Baking
In This Chapter
Understanding what fat is and why we need it
Knowing how to choose the fats you eat wisely
Lowering the fat content in your favorite recipes
Recipes in This Chapter
Light Banana Bundt Cake
Creamy Chocolate Cheesecake
Baked Apples
Cinnamon-Almond Angel Food Cake
Apricot-Pecan Gems
Low-fat and fat-free seem to be the buzzwords when it comes to talk about baking or cooking in general. One of the perks of baking things yourself is that you have control over what you put into your baked goods and, because of that, what you put into your body. Although everyone should be conscious of how they eat and what they eat, all the media attention on fat has made it a four-letter word. In this chapter, I take a closer look at fat, its role in baking, and ways to reduce it if you’re watching what you eat.
Getting the Skinny on Fat
You actually need fat in your diet. Not only is fat a fuel source for many of our tissues, but it also is a concentrated source of energy, transports essential vitamins, and helps the body use carbohydrates and protein. A totally fat-free diet would be very unhealthy.
Fats also help make foods taste good. They hold flavor and act as a flavor carrier, which is why when recipes cut down on fats, they call for more seasoning, to compensate for this loss of flavor. Fats contribute to the mouth feel, the sensation lingering on your tongue and coating your taste buds. And after a meal, they contribute to your feeling full and satisfied, because fats digest more slowly. So, if they do all this good stuff, why do fats have such a bad reputation?
All calories are not created equal. Fat calories don’t work the same as calories you get from proteins or carbohydrates. Fat calories provide the most concentrated energy source. Your body converts fat calories into body fat more easily than other calories, so your body uses them more efficiently, thereby needing less and storing the rest. The result? You gain weight more easily than if you had an excess of another type of calorie. Keep in mind that although fat is metabolized and stored most easily, the excess of any kind of calorie will be stored as fat. Because it takes fewer fat calories to get the same job done as would it take with carbohydrate or protein calories, you actually need fewer calories from fat. Or at least it would be smarter to get fewer calories from fat and make your body work a little harder and burn more calories instead of storing those calories.
Fat is a necessary part of baking for many reasons:
It adds flavor to baked goods.
It creates a flakiness and tenderness people have grown to like.
It contributes moisture to baked products.
Because our society seems to be caught up in a huge frenzy, afraid to let anything with fat touch their lips, the first advice I give is to relax about it. Remember: Total deprivation is overkill, I think, and one rich dessert will not sacrifice your health forever. All things in moderation. If you’re looking to cut down on fats for health reasons, you should keep in mind a few things when selecting what to bake. The rest of this chapter gives you plenty of tips for paying attention to your fat intake without sacrificing taste.
Being Smart about Fat
If you’ve decided to bake something either for yourself or for company, and you’re trying to be fat-conscious, a few suggestions can help you cut down on the fats in a recipe:
Look for recipes that use a minimum of fat. Angel food cake and meringue cookies are good choices. I include many lower-fat recipes in this chapter as well, so give them a shot.
Use fat substitutes. Know which foods are rich in fat, and try to find adequate substitutions for them, without sacrificing flavor.
Reduce portion sizes. Above all, don’t feel guilty if you really want to make a rich cake. Just serve smaller slices and top the cake with slices of fresh fruit instead of ice cream or whipped cream.
Having a rich dessert every so often is fine. You don’t need to feel guilty about it.
Don’t substitute reduced-fat or low-fat butter, margarine, or spreads with less than 65 percent fat for butter in recipes. They won’t perform the way regular margarine or butter will, causing your baked good to turn out gummy or spongy.
Fats do more than add tenderness and moisture to baked goods. When beaten with sugar, fats aerate the batter and contribute to the grain and texture of the final product. Thick fruit purees and applesauce can be successfully substituted for part of the fat in a recipe, so you may also want to start experimenting with your own favorite recipes, if you want to do a recipe redo. You can experiment with a how-low-can-you-go by substituting the puree for the butter. The texture won’t be the same, though.
Lowering the Fat in Your Favorite Recipes
The fats used in baking are primarily butter, margarine, shortening, and oil, but they aren’t the only sources of fat. Dairy products also have lots of fat in them, as do nuts. Choosing reduced-fat items in these categories or reducing the amount you use in a recipe will help lower the amount of fat. Remember: A reduction of fat in a recipe automatically means a reduction in calories all the way around. Don’t go crazy, though — you still want your dessert to taste good.
Easy freezing for eggs
You can freeze any extra egg whites or yolks you have left over. Add a pinch of sugar to the egg yolks to prevent them from becoming sticky. Freeze both the yolks and whites in ice-cube trays, so you know it’s one yolk or white per tray. Always defrost frozen eggs in the refrigerator. If you want to freeze whole eggs, beat the egg lightly, sprinkle in a few grains of salt or sugar, and freeze in the tray. If you don’t use ice-cube trays, be sure you mark how many eggs you’ve frozen per container so you’ll be able to defrost the right amount when you need them.
If you’re trying to reduce the fat in your recipes, here are some tips that can help:
To cut down on the eggs in a recipe, you can substitute egg whites, which have no fat. To substitute one whole egg, use two whites. For two whole eggs, use one whole egg plus one white, or three egg whites. Keep in mind that too many egg whites will have a drying effect, so try not to reduce the eggs by more than half.
Low-fat or nonfat plain yogurt makes a great substitution for the heavier sour cream. You can also buy reduced-fat and nonfat sour cream, but be careful because they’re not always the best choice for baking — they contain too much water. Check the label and make sure it says it’s made from cultured skim milk.
Melt some premium frozen vanilla yogurt in a saucepan over very low heat. Drizzle the melted yogurt over desserts, and it tastes just like cream.
Use frozen yogurts as a substitution for ice cream or whipped cream toppings.
Choose skim milk in place of whole milk if it is called for in a recipe. You can also substitute buttermilk, which is low in fat and gives the flavor a nice tang.
If you like the flavor of nuts in a recipe, cut the amount down to mere tablespoons. If you finely chop them, they will stretch farther in a recipe. Toasted nuts also have a richer flavor, so you’ll need less of them.
Use a nonstick cooking spray when greasing pans. It has great releasing action, and you don’t add calories to your pan like you do when you use butter.
Making Great-Tasting Low-Fat Recipes
Just b
ecause a recipe is low in fat doesn’t mean it’s low on flavor. The recipes in this chapter are sure to please.
Light Banana Bundt Cake
Moist, tender and full of flavor, these baby Bundt cakes are a favorite. I use my mini Bundt pans for this recipe. You can purchase these pans at Williams-Sonoma (it is one baking tray with six pans on it). You can also use muffin cups to make this same recipe. You will find Sunsweet Lighter Bake Butter and Oil replacement in the baking aisle of your grocery store.
Preparation time: 45 minutes
Baking time: 20 to 30 minutes
Yield: 12 to 14 servings
1/4 cup low-fat plain or vanilla yogurt
2 eggs
2 tablespoons Sunsweet Lighter Bake Butter and Oil replacement or light olive oil
3 tablespoons maple syrup
1 cup mashed ripe bananas (about 3)
1 tablespoon fresh lemon juice
1 cup whole-wheat pastry flour or cake flour
1/2 cup wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon grated orange zest
1/2 cup raisins (optional)
1Preheat the oven to 350 degrees. Spray the mini Bundt pans with nonstick cooking spray.
2In a mixing bowl, mix together with a spoon the yogurt, eggs, butter and oil replacement, maple syrup, bananas, and lemon juice. Add the flour, wheat germ, baking powder, baking soda, orange zest and blend just until the flour is incorporated. If desired, stir in the raisins.
3Divide the batter evenly into the Bundt pans. Bake for 20 to 30 minutes, or until golden brown. Let cool for 10 minutes and then remove the mini-Bundts from the pan. Let cool before serving.
Tip: These taste delicious with a basic glaze drizzled over the cakes. Try either of the glaze recipes in Chapter 9.
Per serving: Calories 191 (From Fat 30); Fat 3g (Saturated 1g); Cholesterol 71mg; Sodium 168mg; Carbohydrate 35g (Dietary Fiber 4g); Protein 8g.
Creamy Chocolate Cheesecake
Usually cheesecakes pack on the pounds. Not this one. Blended with cottage cheese and low-fat cream cheese, this creamy, chocolaty treat is sure to please (and no one will even know it’s low-fat!).
Preparation time: 20 minutes, plus 8 hours to overnight for setting
Baking time: 1 hour
Yield: 12 to 14 servings
1/2 cup coarsely ground chocolate or graham crackers (about 6 whole squares)
1 cup sugar
1 1/2 packages (12 ounces total) Neufchâtel cream cheese
1 cup fat-free cottage cheese
6 tablespoons unsweetened cocoa
2 teaspoons almond or vanilla extract
1/4 teaspoon salt
1 egg
3 tablespoons mini chocolate chips
1Preheat the oven to 325 degrees.
2Press the cracker crumbs into the bottom of an 8-inch springform pan.
3In a food processor, blender, or mixing bowl, combine the sugar, cream cheese, cottage cheese, cocoa, almond or vanilla extract, salt, and egg. Blend or mix until smooth. Tap the container or bowl on the counter a few times to allow any air bubbles to rise to the surface.
4Pour the mixture into the pan. Sprinkle the top with the chocolate chips. Bake for 1 hour or until the center is just set (it won’t be liquidy, but it might jiggle a little). Remove from the oven and let cool to room temperature. Cover and chill for 8 hours or overnight.
Per serving: Calories 226 (From Fat 85); Fat 9g (Saturated 5g); Cholesterol 40mg; Sodium 276mg; Carbohydrate 29g (Dietary Fiber 1g); Protein 7g.
Baked Apples
Baked apples are so homey, and these are no exception. Sweetened with brown sugar and kissed with lemon, all you need is a dollop of vanilla frozen yogurt, and you have a satisfying dessert.
Preparation time: 20 minutes
Baking time: 40 minutes
Yield: 4 servings
4 Golden Delicious apples
1/3 cup light brown sugar, firmly packed
1/4 cup dark rum
2 tablespoons finely chopped pecans or walnuts
2 tablespoons raisins, chopped
1/2 teaspoon ground ginger
2 tablespoons unsalted butter
Four 2-x-1/2-inch strips fresh lemon zest
One 1-inch-long cinnamon stick
4 whole cloves
1Preheat the oven to 375 degrees. Grease a baking dish just large enough to hold the apples (a loaf pan usually works fine).
2Cut off the top third of each apple and reserve. Peel the apples halfway down. Scoop out the cores using an apple corer, a paring knife (see Figure 16-1), a melon-ball cutter, or a round teaspoon measure to form a cavity (making sure not to puncture the bottoms). Stand the apples in a baking dish just large enough to hold them.
3Heat the brown sugar, rum, pecans, raisins, ginger, butter, lemon zest, cinnamon stick, and cloves in a small saucepan over moderate heat, stirring, until the sugar is dissolved. Pour some of the syrup into the cavity of each apple and the remainder into the baking dish. Return the apple tops to the apples and cover the dish loosely with foil.
4Bake until tender, about 40 minutes. Remove the cinnamon stick and pick out the cloves. Serve each apple with some of the sauce on top.
Per serving: Calories 289 (From Fat 83); Fat 9g (Saturated 4g); Cholesterol 16mg; Sodium 9mg; Carbohydrate 55g (Dietary Fiber 6g); Protein 1g.
Cinnamon-Almond Angel Food Cake
The cinnamon and almond of this recipe turn low-fat angel food cake into a special treat.
Specialty tool: Tube pan with removable bottom; an electric mixer
Preparation time: 15 minutes
Baking time: 40 minutes
Yield: 12 to 16 servings
1 cup cake flour (not self-rising)
1 1/4 cups superfine sugar
1 tablespoon ground cinnamon
1 1/2 cups egg whites (10 to 11 eggs)
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon cream of tartar
1/2 teaspoon salt
1Preheat the oven to 375 degrees. Mix together the flour, 1/4 cup of the sugar, and the cinnamon.
2Using an electric stand mixer, beat the whites on medium speed until frothy. Add the vanilla extract, almond extract, cream of tartar, and salt. Increase the speed to medium-high and beat just until soft peaks begin to form. (See Chapter 5 for more on whipping egg whites.) Gradually beat in the remaining 1 cup sugar, 2 tablespoons at a time, occasionally scraping down the sides of the bowl. Increase the speed to high and beat until stiff, glossy peaks form. Do not overbeat.
3Sift one-third of the flour mixture over the whites. Beat on low speed just until blended. Sift and beat in the remaining flour in two more batches.
4Gently pour the batter into an ungreased tube pan and smooth the top. Run a rubber spatula or long knife through the batter to eliminate any large air bubbles.
5Bake the cake until golden and a tester comes out clean, about 40 minutes. Remove the cake from the oven and immediately invert the pan. (If the pan has legs or the tube part of the pan is higher than the sides of the pan, just rest it upside down. Otherwise, place the pan over the neck of a filled bottle.) Cool the cake completely, upside down.
6Turn the pan right side up. Run a long, thin knife around the outer edge of the pan with a smooth (not sawing) motion. Do the same around the center tube. Remove the outer rim of the pan and run the knife under the bottom of the cake to release. Invert to release the cake from the tube, and invert again onto a serving plate.
Per serving: Calories 95 (From Fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 107mg; Carbohydrate 21g (Dietary Fiber 0g); Protein 3g.
Apricot-Pecan Gems
Apricot and pecans give these cookies a wonderful flavor. Look for whole-wheat pastry flour in the bulk section of your whole foods store. If you can’t find it, you can use all white flour. Because these cookies are lower in
fat, it’s important to line the baking sheets with parchment so they don’t stick to the pan.
Preparation time: 10 minutes
Baking time: 12 to 14 minutes
Yield: 1 1/2 dozen cookies
3 tablespoons Sunsweet Lighter Bake Butter and Oil replacement, vegetable oil, or melted butter
3/4 cup apricot preserves (no sugar added)
1/4 cup egg substitute or 2 eggs
1/2 cup flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking powder
1/2 teaspoon nutmeg
1/3 cup chopped pecans
1/2 cup chopped dried apricots
1Preheat the oven to 350 degrees. Line baking sheets with parchment paper or waxed paper.
2In a mixing bowl, combine the butter and oil replacement, apricot preserves, and egg substitute and beat until smooth. Stir in both flours, the baking powder, nutmeg, pecan and apricots.
3Drop the cookie dough by rounded teaspoonfuls onto a cookie sheet. Bake for 12 to 14 minutes, until golden brown. Remove to a wire rack to cool.
Per serving: Calories 79 (From Fat 16); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 33mg; Carbohydrate 15g (Dietary Fiber 1g); Protein 2g.
Part IV
Other Important Stuff
In this part . . .
After devoting your time and energy to creating a special baked treat, you’ll want to ensure that it remains fresh as long as possible. This part gives you ideas for the best ways to store your homemade goods. This part is also chock-full of tips for special presentations and how to do some easy cake decorating when you want to make your cakes extra special.