Healthy(er) snacking

This post is more about learning a new technique.

How do we change our desserts and snacks into something healthy? My grandmother once asked me if I knew of a low-fat, low-sugar, low-carb dessert that still tasted great. While that might be impossible to find, I do have a few good ideas on how to convert your favorite treats into something slightly less guilty.

I've already posted on smoothies, which is a favorite treat of mine. See "Beverages" on my labels link.

The Bean Puree Trick
One day when you have a little time, take a pound or two of dry white beans and cook them until soft. You can put them in a crockpot on low over night, or in a regular pot on the stove for 3 or 4 hours. Just add plenty of water (no salt) and let them simmer. Once they're cooked, drain well, and blend them in the blender (you might have to add a little water to get a really nice puree) until they are incredibly smooth. Let your bean puree cool, then measure it into 1/2 cup measurements in individual plastic sacks and freeze. Pureed white beans can be a substitue for fat--butter, oil, shortening--in lots of baked goods. Quick breads, like muffins or muffin breads, work especially well. Cookies stay a little soft when used with just beans, but are far healthier. The beans are high in fiber and protein, and low in fat. Just use a 1:1 ratio for your substitution. You may want to add a little extra salt, or some other spice like cinnamon, because the beans are a little low in flavor, compared to fat.

Using Whole-Wheat
Whole wheat flour is so much higher in nutrients than white flour. Also, whole wheat takes longer to digest than plain white, and therefore you feel fuller longer. One drawback of whole wheat flour is that it has a harder texture than white flour. You can typically substitute half whole wheat flour and half white flour in any recipe without noticing a major textural difference. That way you can still get the benefits of whole-wheat, without sacrificing your favorite baked goods.

Nuts and Dry fruit
Nuts and dry fruit are a fantastic substitute for things like chocolate chips in cookies or muffins. You can get really creative too, like chopping dried strawberries and orange zest in your cookies. Add vitamins, antioxidants, and Omega 3's, and take out a major fat contributor...sounds good to me!

Plain Yogurt
Anyone who knows me, knows I love to cook with cheese and sour cream. But one great substitute for these high-fat dairy products is plain yogurt. The active cultures are great for your digestive system (as evidenced by hundreds of commercials these days), and yogurt has much less fat than sour cream. One thing you need to watch out for, is the less fat, the easier curdling will happen. If the yogurt gets too hot too fast, it will separate and curdle (yuck). Try adding the yogurt while the other ingredients are cold, or at least not hot. This will solve your curdling problems. Yogurt also makes a yummy dessert, just add fresh fruit and honey, maybe some nice crunchy nuts, and you have a delicious treat that you don't have to feel bad about.

Try these healthy substitutions, and you might just be able to have your cake and eat it too!