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Diets and Desserts: It is Possible

If you are on a diet now, or have been in the past, you may feel like you have had to sacrifice desserts from your eating plan. Well, this is not totally correct. By making a few smart choices, you can be on a diet and enjoy desserts.

Nashville, Ark. – If you are on a diet now, or have been in the past, you may feel like you have had to sacrifice desserts from your eating plan. Well, this is not totally correct. By making a few smart choices, you can be on a diet and enjoy desserts.

            Most diets build their basis on watching carbohydrate intake, or cutting back on fat and calories to lose weight. Research shows that a high-saturated fat diet can raise blood cholesterol levels which increase the likelihood of cholesterol building up in your blood vessels. A low-fat and low-cholesterol diet can help prevent this.

            When looking at fitting desserts into your meal plan, you need to know how to bake with less fat and sugar. Sometimes this is not possible. They provide flavor and volume while improving the texture in baked goods. Sugar also helps in browning.

            Can it be possible to prepare flavorful desserts without all the fat, sugar and calories? Yes!

            Begin by looking at the recipe to see if there is a need to modify it. Not all recipes need to be modified if they already have a low amount of fat, cholesterol, salt or sugar per serving, or aren’t eaten regularly. If you decide you can modify the recipe, here are some tips for assuring success.

            * Try reducing fat by one-fourth to one-third in baked products. For example, if a recipe calls for 1 cup of oil, try 2/3 cup. This works best in quick breads, muffins and cookies, but may not work as well for cakes.

            * Decrease fat and calories by substituting skim or low-fat (1%) for whole milk.

            * Reduce the amount of nuts in a recipe without changing the flavor.

            * Use 2 egg whites or 3 cups egg substitute product instead of one whole egg.

            * When a recipe calls for frozen fruits, substitute unsweetened frozen fruit, fresh fruit or fruit canned in its own juice or water.

            * Increase the amount of cinnamon or vanilla in a recipe to enhance the impression of sweetness. Just don’t use too much cinnamon or it will taste bitter.

            * Use sugar-free products such as puddings and gelatins. These usually substitute perfectly in refrigerated desserts and congealed salads.

            It’s easy to modify recipes and most of us cook that way anytime we prepare a meal. Think about how often you leave something out or add a new spice or herb to a recipe. That’s modifying a recipe. Do the same with your desserts by following the suggestions above and you can then enjoy them while losing weight!

            The holidays are fast approaching and you will be faced with all kinds of delectable desserts and foods that can play havoc on your diet, especially if you are diabetic. The Howard County Extension Service will be offering a one day program, “Diabetes Workshop – Surviving the Holiday with Diabetes” on Wednesday, October 12 from 9:00 a.m. to 3:00 p.m. at the Howard County Extension Homemaker Center in Nashville. A registration fee of $10.00 will be charged to cover program costs. Lunch will be provided. This program will help you learn how to watch carbohydrate intake, cut fat and calories in your diet, follow a sensible eating plan, plus much more. Plus you will receive new recipes for you to try this holiday season. This workshop is for anyone who has diabetes or cooks for a diabetic. Anyone will benefit from attending the workshop. Interested persons are asked to preregister by October 10 by calling the Howard County Extension Service at 870-845-7517.

The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate in “Diabetes Workshop – Surviving the Holiday with Diabetes” or need materials in another format, please contact your County Extension office as soon as possible. Dial 711 for Arkansas Relay.

            This workshop is being sponsored in part by Howard County Extension Homemakers, University of Arkansas Cooperative Extension Service, Hometown Health Coalition, and Blue and You Foundation.

Recipe of the Week

            Here is a recipe to get you started on the right foot to enjoying desserts while dieting. This recipe has only 211 calories, 7g fat, and is high is fiber with 4g per serving. Experiment with other fruits including pears and peaches. Great for fall dinners!

Apple Crisp

Nonstick cooking spray

8 c. sliced, peeled cooking apples

1 Tbsp. lemon juice

1/2 c. rolled oats

1/4 c. all-purpose flour

1/4 c. packed brown sugar

1 tsp. ground cinnamon

1/4 tsp. ground nutmeg

3 Tbsp. margarine, chilled

           Spray a 2 quart square baking dish with nonstick cooking spray. Place apples in dish and sprinkle with lemon juice. In a medium bowl, stir together rolled oats, flour, brown sugar, cinnamon, and nutmeg. With a pastry blender, cut in margarine until mixture resembles coarse crumbs. Sprinkle mixture evenly over apples. Bake in a 350 degree oven for 40-45 minutes or until apples are tender. Makes 6 servings.

By Jean Ince
County Extension Agent - Staff Chair
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Jean Ince
County Extension Agent - Staff Chair
U of A Division of Agriculture
Cooperative Extension Service
421 N. Main St, Nashville AR 71852
(870) 845-7517
jince@uaex.edu

 

The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.

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