Lake Regional Health System | Thrive | Fall 2018

NUTRITION 10 | Fall 2018 Makes 16 servings. Ingredients Canola oil spray 2 large eggs 3 ⁄ 4 cup light brown sugar, firmly packed 1 ⁄ 3 cup canola oil 1 cup mashed sweet potatoes, fresh baked or canned without syrup 1 teaspoon vanilla extract 1 ⁄ 2 teaspoon orange extract 1 cup all-purpose flour 1 ⁄ 2 cup whole-wheat flour 1 ⁄ 2 teaspoon cinnamon 1 ⁄ 2 teaspoon nutmeg 1 ⁄ 2 teaspoon allspice or mace (optional) 1 ⁄ 4 teaspoon salt 1 teaspoon baking soda 1 cup chopped, dried un- sweetened cranberries Calling all bakers Healthy doesn’t have to be boring with these ideas G o ahead. Have your cake and eat it, too — without guilt. Baked goodies do have a place in a healthy diet. That’s if you sneak in these tweaks for better-for-you treats. 1. Get stingy with sugar. Try reducing the amount of sugar in a recipe by one-quarter to one-third. 2. Make over muffins and quick breads. You can usually cut saturated fat and calories by trading applesauce for the oil in recipes. 3. Be fussy about flour. In most recipes you can use fiber-rich whole-wheat flour in place of all-purpose flour. Also try almond flour, which works well for crusts. It adds nutrients and a big burst of flavor. 4. Dial down fat. Stick to low-fat milk, yogurt and buttermilk — not the full-fat versions. Grease pans with nonstick cooking oil, not butter. And consider swapping cream-cheese frosting for a protein-rich frosting made from Greek yogurt. 5. Add good stuff. Boost nutrients by adding shredded or pureed apples, carrots or bananas to recipes. 6. Scale back. Keep portion sizes modest — cut brownies and sheet cakes, for instance, into 2-inch squares and dish out cookie dough in 1-teaspoon scoops. Sources: Academy of Nutrition and Dietetics; American Heart Association Nutrition information Amount per serving: 160 calories, 5g total fat (less than 1g saturated fat), 26g carbohydrates, 2g protein, 1g dietary fiber, 130mg sodium. Directions • Preheat oven to 350 degrees. Lightly coat a standard loaf pan (8-inch-by-4-inch or 9-inch-by-5-inch) with canola oil spray and set aside. • In a medium bowl, whisk eggs, sugar, oil, sweet potatoes and extracts until well-combined. • In a large bowl, sift together flour, spices, salt and baking soda. Make a well in the center of the dry mixture and add the sweet potato mixture. Mix until just moistened; do not overmix or beat batter until smooth. Gently stir in cranber- ries. Transfer batter to prepared pan. • Bake 50 to 60 minutes, or until tester comes out clean. • Remove bread from oven and allow to cool 10 minutes on rack. • Remove bread from pan and set back on rack to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in both, it can be refrigerated up to 1 week or fro- zen for up to 1 month. Source: American Institute for Cancer Research HAVE A HEALTHY HELPING Get more tips and recipes at lakeregional.com/healthyeats . Cranberry sweet potato bread