Okay, now that we’ve established the fact that in order to take care of an awesome type 2 diabetic husband, “resident four year old,” and whoever else may be surrounding our tables or grabbing whatever food they can find to eat in surplus===such as my college daughter….
…we’ve also decided that one way that we can start converting all of our collected Southern Living and Paula recipes into healthier alternatives is by baking with applesauce…
And now that another goal of mine is to start slowly weeding out all processed foods from our diet, I’ve also decided to make and can my own applesauce…and apple butter…
Wait, did I say that I was gonna actually “can” something?!
My mom will be so shocked—kinda like the day that I told her that I had bought my very first sewing machine and she thought to herself that I’d never sew a straight stitch in my life…(now quilting is my favorite hobby…more on that later)…
But if I’m ever going to actually make applesauce or apple butter, there’s obviously one very important ingredient that I’m gonna need…
Big Deal…So go get you some apples…
Wish it were that simple…wish apples came with two options—red or green…
But it isn’t?
If I send my daughter out to get apples, she’d soon be calling me to ask which ones…
If I order apples from Instacart, ,I’ll have to first surf and see which apple variety to order.
So my goal in these three upcoming posts are to show…
How to select apples
How to store apples
Which variety to choose for what
…,and then share a few of my very favorite apple recipes…
So if you’re going to start baking with applesauce more frequently, there is obviously one very important thing that you must keep on hand…
Obviously there are two options when it comes to keeping applesauce on hand—buy it from the grocery store ready-,made, or make it yourself..
Why even consider making your own applesauce when it’s so easy just to get cheap applesauce, even if you do have to squat in the Walmart aisle in order to get to the cheap stuff.
That’s probably the problem. When it comes to food products, there are certain items where cheap simply means cheap…cheap quality, cheap texture, cheap ingredients, cheap manufacturing methods.
The best applesauce—both as far as taste and nutrition—is homemade, unsweetened and made from unpeeled apples.
Plus this is coming upon the time of year when apples are relatively cheap and easily available…
If you’re buying two thousand apples already for the upcoming PTA Halloween carnival, why not also buy another thousand and see how much homemade applesauce you can make ahead of time and sell at the food booth also.
Finally, so why even bother with applesauce in the first place…check out these nutritional facts…
Calories…A cup of unsweetened applesauce contains around 100 calories.
Fat…Apples0auce contains no fat, assuming that your applesauce is unsweetened and does not contain high-fructose corn syrup or sucrose..
Fiber…Applesauce is an especially good source of soluble fiber, the type that dissolves into a gel-like substance and helps maintain healthy blood sugar and cholesterol levels. Yet store-bought applesauce is typically made without the apple peel, which means that buying your applesauce instead of making it yourself does not take full advantage of the amount of fiber that those apples originally contained.
Pectin…While we’re on the topic of fiber, applesauce also contains pectin, a special type of soluble fiber, a vital nutrient in helping to lower your cholesterol levels.
Vitamin C…Applesauce can supply as much as 80% of your daily allowance of vitamin C.
Being the wife of a type 2 diabetic makes you reconsider the old ways that you have learned to cook, not only in WHAT you cook, but also in HOW you cook.
You become more aware of the amount of saturated fats, sugar, and calories contained in your baked goods.
For example, check out these facts about the nutritional value of Paula Deen’s Sour Cream Pound Cake found in my last post. I’ve been making this cake for about thirty-five years my self and eating it for about fifty, but never stopped to really think about the ingredients until here lately.
But still, being from the Deep South, I absolutely love to bake and would gladly put my sour cream pound cake in competition with anyone else’s at any upcoming state fair this fall.
But how do I still manage to make moist, delicious baked goods that will rival any competitors while also keeping my type 2 diabetic husband’s blood sugar and cholesterol levels in line?
One way is by replacing some of the fat called for in cookie and cake recipes with applesauce.
So this holiday baking season, I plan on making at least some of my traditional recipes using applesauce so that at least some of my offerings will contain less sugar and perhaps even healthy(?!)…since apples have been shown to have great health benefits.—such as helping to prevent cancer, reducing your risk of cardiovascular difficulties, acting as an antioxidant, and diminishing the effects of bad cholesterol.
Now that our family is having to change our eating habits and stop cooking like the Southern Baptists from the deepest of the Deep South, all in the name of middle age and type 2 diabetes, are we to live the rest of our lives totally without the Trinity of Deep Southern Cooking—cream cheese, powdered sugar, and butter?!
So not happening!!!
Nothing makes my husband smile nearly as much as a Sour Cream Pound Cake fresh out of the oven.
But we have been trying to limit how many caloriess and how much added sugars and saturated fat we consume since becoming more health-conscientious.
Thankfully there are a few suggestions out there that will make your baking supposedly healthier, while keeping it delicious…techniques that will help cut heart-harming fats, refined sugars, and empty calories.
So just in time for the upcoming holiday season, and in time to start completing this year’s Christmas Notebook, here are some ideas…
But first, the recipe for Sout Cream Pound Cake, the one and only recipe that I have actually memorized after my thirty-plus years of having my own kitchen, not to mention my very own KitchenAid miser.
Three cups of sugar, six eggs, one cup of sour cream…perhaps a type 2 diabetic from the Deep South’s greatest temptation ever…
Sour Cream Pound Cake
1 tsp vanilla
1/2tsp baking soda
1C sour cream
Preheat oven to 350 °F….Cream the butter and sugar together…Add sour cream…Sift the baking soda and flour together…Add to the creamed mixture alternating with eggs, beating in each egg 1 at a time…Add vanilla…Pour the mixture into a greased and floured loaf pan…Bake for 1 hour.
Now taking all of the ingredients in this cake, let’s see if and how we can hopefully make this cake a little less deadly, while keeping it delicious…
Time and time again, I have read to simply replace the white flour called for in a recipe with the same amount of whole wheat flour. While whole wheat flour is not as heavily refined and processed as regular white flour, I just don’t want to end up with a sour cream pound cake that tastes like rye bread.
Honestly, I don’t even know that I could replace up to half, or even a spoonful of the all-purpose flour in this recipe with whole-grain flour, That almost sounds like the ultimate kitchen sin.
If you are willing to start using whole grain flours instead of white flour, try first substituting whole gtrain flour for only half of the flour originally called for in the recipe.
Another option is to try experimenting with flours that are a little more our of the ordinary—such as chickpea or almond flour.
But perhaps the best way to reduce the amount of fat in baking recipes is to use high-quality, low-gluten flour—whole wheat, oat, brown rice––such as King Arthur Brand.
Sugar…So many baked goods contain completely and entirely way too much sugar in the first place. So as a general rule, you can typically go ahead and reduce the amount of sugar called for in a given recipe by about 25% right out of the bat.
Two other options to help reduce the amount and impact of sugar in your baked goods would be to…
Increasing the amount of other spices—such as ginger, cinnamon and nutmeg—to make up for any sugar that you may be taking out of the recipe will often allow the finished product to still taste good.
Try other sweetener alternatives—such as honey, maple syrup, agave, coconut sugar, pitted dates, or molasses.
Butter…A few substitutes for the “bad fats” often called for in recipes—such as butter, stick margarine, and shortening—would include
Canola oil or any other type of “heart-healthy oil”
Ground flax seeds
Low-fat sour cream
Prepared all natural nut butters
Eggs…As far as eggs go, try one of the following ideas…
Replace one whole egg in any given recipe with ¼C zero-fat, zero-cholesterol egg product substitute, such as ConAgra’s Egg Beaters.
Okay, I said that we were going to finish the entire Raw Foods Pyramid one tier at a time, but when you start imagining that your bedsheets are great big leaves of cabbage and start dreaming of Swiss chard and bok choy, you know that you really must take a break.
So instead of simply talking about the “How of Bok Choy,” I thought that it might be more worthwhile to talk about the different cooking methods and then use bok choy as the key ingredient using each of these methods.
I remember when I first got married, everything you know how to cook contained tomato sauce, ground beef, and pasta…you knew umpteen thousand different variations of this theme.
Next you moved onto baked chicken with its umpteen thousands different variations.
But now even after thirty-three years of enjoying, or at least having, my own kitchen, I still don’t feel like I have become the next contestant on any competition held by Food Network.
Instead of becoming the next Top Chef or upgrading to a commercial-grade kitchen, I would rather focus on learning to use basic cooking techniques to prepare healthy food for myt family—using the healthiest mtethod for each specific food that will capture the flavor of that food and retain the nutrients in foods, without adding excessive amounts of fat or salt.
Even though I have been talking about the Raw Foods pyramid, I still have a family to feed, a family that loves and expects cooked food at every meal and would never fully embrace the Raw Foods lifestyle.
But if you’re not willing to completely change to a Raw Foods diet, perhaps the next best thing would be to learn how various cooking methods affect the nutritional content of their foods.
So in this next series of posts, let’s check out the different cooking methods and when would be the best time to use which.
When I started this blog, I had no intention of turning this into yet another food blog. There are enough of those out there already.
Instead I wanted to talk about my journey to take our family to a more minimalistic and healthier lifestyle, especially since my husband was recently diagnosed with type 2 diabetes.
Some of the topics that I have learned more about so far in this journey have included…
How to deal with insomnia
Which cruelty-free products in my daily so-called “beauty” routine
What clothes to include as you switch to a minimalistic capsule wardrobe
How to read nutritional labels
What foods you can eat on a Raw Foods Pyramid
Even so, changing our lifestyle from the typical “Deep South” menu where everything is deep-fried or has lots and lots of cheese and heavy cream on it has taken priority right now.
So in these next few posts I’m going to be looking at the next rung of the Raw Foods Pyramid…
Growing up in the Deep South, I never thought that I would actually enjoy eating, much less, cooking…things like turnip greens or collard greens. But now I actually enjoy eating them…especially when they’re served with lots and lots of bacon.
The U.S. Department of Agriculture recommends that adults consume at least three cups of dark green vegetables each week.
Thankfully, there are several varieties of leafy greens out there…I find the idea of eating three cups of mustard greens or collard greens still repulsive, but my Mom would be so glad that I actually do eat them now instead of feeding to the dog while she wasn’t looking.
So which ones should you choose and how do you use these before they sit too long in your food rotter, if you’re anything like me…
All leafy are packed with important and powerful nutrients, and most can also be found year round. This makes adding them to your menu for the week quite an easy task.
As far as nutritional value, all leafy greens are typically low in calories and fat….and high in protein per calorie, dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K.
Studies have shown that eating leafy greens may lower your risk of type 2 diabetes by 14 percent, a fact that I wish that I’d known when I first got married 32 years ago. Leafy greens have also been shown to improve your eyesight, bone health and skin elasticity while helping your blood to clot normally.
And even better, there are so many more varieties that can keep you from feeling like you are simply eating the required bowl of bagged salad every single night, night after night…
Some options that we will be taking a look at are…