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Food & Drink | February 15, 2010

Sugar alternatives and Molasses cookie waffles

Joanne Willcox's photo
Utica Healthy Foods Examiner

There are a variety of ways to make sweet treats without over using processed sugar, a.k.a. table sugar. 

Professional bakeries are incorporating healthier substitutes for sugar such as blueberries, cranberries, raisins, and dried plums. These fruits are not only high in antioxidants (age fighting substances) but they are also low in fat, calories, and sodium. They are a good source of fiber, vitamins, and minerals.  Raisins contain inulin, which is a fibrous carbohydrate that promotes healthy bacteria growth within the intestines. The same chemical found in yogurt.   Source: Baking Management.  Fresh berries may be found in local grocery stores such as Hannafords Markets.

Alternatives to granulated sugar in recipes are:

1.      Fruit concentrates. These are sweeter than table sugar and can be substituted by using half as much in the recipe than one would use sugar.  e.g. 1/2 cup sugar, use 1/4 cup fruit concentrate (such as cherry, pear, apple).  Liquid may also need to be reduced in the recipe to account for the liquid of the concentrate.
2.      Spices may be used to play tricks in the mouth. Cinnamon is a sweet spice. Not much is needed in a recipe to taste the "apple pie" effect it has on the tongue.  Other flavors to try are mint, cloves, anise, ginger, and lemon. 
3.     Use fructose sugars in place of processed sugar.  These would be fruits such as apples, oranges, and pears.   The added benefit of fiber will help satisfy the stomach and curtail cravings.
4.     To add both sweetness and reduce fat in a recipe, use overripe bananas, pumpkin or squash puree, or cooked sweet potato. 
5.     Blackstrap Molasses contains calcium, iron, potassium, and trace vitamins which makes it a better choice over other sugar syrups.   Honey, a popular alternative, is the equivalent to processed sugar.  It is higher in calories, sweeter than sugar and has not been proven to add any additional nutritional benefits.  The only possible benefit it has is since it is sweeter than processed sugar, one may use less.  Source: Your Total Health

 

Sugar encourages obesity by stimulating the production of lipoprotein lipase, the enzyme within the body that promotes fat storage.  This is the reason that, although there are no calories in sugar, weight gain is often the result when following a low fat diet. The foods chosen are low in fat but high in sugar to create good taste. 

The best time to eat healthy sugar carbohydrates is at breakfast to trigger learning and energy receptors in the brain.  Carbohydrate cravings are highest in the morning when the body is in search of energy to get moving. Fat cravings are highest before bedtime when the body prepares for fasting in the overnight hours. Source: askdrsears

Molasses Cookie Waffles (adapted from Big Boss Grill Recipes)

  • 1 cup all purpose flour
  • 1 cup wheat flour
  • 1/4 tsp salt
  • 1 TBS baking powder
  • 1 tsp cinnamon
  • 1/2 tsp cloves
  • 1/2 tsp ginger
  • 2 whole eggs
  • 2 TBS Blackstrap molasses
  • 1 3/4 cup reduced fat milk
  • 1/3 cup canola oil (try substituting 1 banana as a fat reducing alternative)

Mix dry ingredients in a bowl (flours through spices).  Mix the eggs and molasses in another bowl. Add the milk and oil (or banana).  Add the wet ingredients to the dry mixing only until incorporated. Do not over mix.  Spray waffle grills with non-stick canola cooking spray and preheat.  Add 1/2 cup to each plate, close cover and cook 5 minutes.  Enjoy topped with fresh fruit.  If adding maple syrup, use pure maple syrup and limit the amount to 1 TBS.

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Utica Healthy Foods Examiner

Joanne Willcox has a passion for living a healthy lifestyle, and for sharing that passion with others. She offers information relating to food...

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