by Sharon Davis, Home Baking Association
March is known for being “nutrition month” in school and community education circles. One way to celebrate is home baking to boost nutrition. HomeBaking.org has some great connections for you.
First, go with wholegrain-rich baking—both enriched and whole grain flours provide great vitamins, protein complex carbohydrates and fiber. Bake using both!
- For any baking recipe, you can measure out half the flour as enriched all-purpose, cake, pastry or bread flour and half whole wheat flour.
Learn what’s in a Kernel of Wheat with this fantastic resource, as well as Whole Grain Baking 101
Follow some great whole grain resource leads at Whole Day for Whole Grain
Second, Baker Bettie provides us a wonderful “customizable” Fruit or Veggie Quick Bread Master recipe that includes choosing a fruit or veggie base. You can also get creative with spices, zests, extracts or other mix-ins, also a nutritional boost. Take a sneak peak at the master ingredient list and fruit and veggie options below
Fruit or Veggie Customizable Quick Bread (Source, bakerbettie.com)
240 grams (2 cups) all-purpose flour (Sharon’s tip: Use 1 c. all-purpose, 1 c. whole white wheat flour)
200 grams (1 cup) granulated sugar
10 grams (1 tablespoon) baking powder
2 grams (½ teaspoon) kosher salt
113 grams (½ cup, 120 milliliters) neutral oil (vegetable, canola, safflower, grapeseed)
2 large eggs, room temperature
2 teaspoons vanilla extract
85 grams (6 tablespoons, 90 milliliters) milk (skim, 1%, 2%, whole, or dairy-free), room temperature
2 cups vegetable or fruit base (see chart for weight measurements)
add ins and flavorings of choice (see chart for ideas & measurements!)
Choose ONE vegetable or fruit base to include:
● 480 grams (2 cups) mashed ripe banana
● 480 grams (2 cups) pumpkin puree
● 225 grams (2 cups) shredded carrot
● 225 grams (2 cups) shredded apple (peel can be left on or taken off)
● 225 grams (2 cups) shredded zucchini (courgette) or yellow summer squash (peeled or unpeeled)
Visit the full recipe for the many wonderful options for spicing, zests, extracts, and completing the recipe with this muffin-method how-to video
Third, adding black walnuts is a tremendous nutrition boost. Find Pumpkin, Banana and Zucchini quick breads with black walnuts PLUS whole grain Black Walnut Maple scones at BlackWalnuts.com
Last but not least…revisit your great-grandma’s portion sizes for all sweet baked goods. A 9 X 13-inch pan of cake or bars was cut into 24 (or more) pieces not 12. A dessert plate was 5-6 inches across not 7-8 inches. Medium muffin cups (2-inch not 2 ½) were the standard for a cup cake or muffin. The current “bite-sized” trend is a great one for helping Americans enjoy sweets but in wise-sized portions that help us reduce OUR size. Let’s embrace it.
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