Healthy Baking Exam

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All Purpose Flour Mixture

Back 1

Replace with:

50% rice flour (white or brown)

25% starch (cornstarch or tapioca starch)

25% protein flour (soy, quinoa or bean flour)

Add 1/2 tsp xanthan gum for every cup of flour

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Additional adjustments for quick bread, cookies or brownies

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• reduce liquid by about 1/3 and add applesauce, pureed banana, pumpkin, sweet potato or squash
• these contain natural pectin which help to bind and add texture.
• add one extra egg, or two extra egg whites (will also help with binding and texture)
• mix wet ingredients together on high speed for about a minute, before mixing into well blended dry ingredients. This helps to trap air.
• add 25-50% more leavening
• add 1/2 to 1 tsp acid
• let batter sit for a few minutes

Front 3

Bread Flour Mixture

Back 3

• 25% sorghum flour
• 25% teff flour
• 25% rice flour
• 25% tapioca starch
• sorguhum and teff flour have a higher protein content which is needed for bread making. This mixture can replace in equal parts for the flour in a normal recipe.
• add 1/2 tsp xanthan gum for every cup of flour.

Front 4

Additional adjustments

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• Reduce liquid by about 1/3 and add applesauce or pureed banana.
• add 25-50% more yeast
• let the dough autolyse for a few minutes.

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Autolyse

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Rest

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Hidden Gluten

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Gluten that is items that are not necessarily baked goods. Ex: Soy sauce, splenda.

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Diabetes

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a group of metabolic disease in which a person has high blood sugar, either because the pancreas does not produce enough insulin or because cells do not respond to the insulin that is produced.

• Type I: Pancreas is not producing insulin.
• Type II: Comes from over eating and eating the wrong types of food. So much sugar that you pancreas can't process it.

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Glycemic Index

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1-100, provides a measure of how quickly blood sugar levels rise after eating a particular type of food. When cooking an item the sugars concentrate and go up. ie: raw carrots vs. cooked carrots.

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Types of Sugars

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Fructose: average 19

Glucose: 100

Glucose consumed with 15-20 grams of fiber: 57-85

Glucose consumed with protein and fat: 56

Honey: average 55

Lactose: 46

Sucrose (granulated sugar): most 58-65

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Artificial Sweeteners

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Used by those who cannot have sugar or those trying to cut out sugar. Artificial sweeteners have a lower value on the glycemic index, they have an average of 13. A diabetic is going to try to keep their levels around 45.

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4 types of commercially produced artificial sweeteners

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splenda, sweet'n low, equal, stevia

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Splenda

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tiny amound of sucrose and the rest are bulking agents (dextrose). However they do have gluten in them. Does not carmalize. The artificial sweetener that is most commonly used for baking.

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Sweet'n low

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The first artificial sweetener developed. Used mostly to sweeten products such as drinks, candies, cookies, medicines and toothpaste.

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Equal

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Not used for baking because it can be dangerous at high temps. Used mostly for drinks. Contains aspartame.

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Stevia

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Stays on your tongue longer so it seems to be sweeter. Very expensive. Comes from sweetleaf. Widely grown for its sweet leaves. As a sweetener and sugar substitute, stevia's taste has a slower onset and longer duration than that of sugar, although some of its extracts may have a bitter or licorice-like aftertaste at high concentrations. Technically not considered a sweetener but rather a dietary supplement.

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Sugar to Splenda

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1 cup of sugar = .75 cup of splenda

increase liquid by 25%

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Lactose Intolerant

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a condition that prevents a person's body from properly digesting lactose, the sugar present in the milk of mammals. Most dairy products will contain some amount of lactose unless stated otherwise. Genetic.

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Lactase

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enzyme that our digestive system uses to break down lactose into simpler sugars for absorption

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Milk replacement

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1 to 1 replacement of almond milk or coconut milk.

Front 20

Vegan baking

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baking without the use of animal or animal byproducts. (eggs, dairy, butter, gelatin, honey). All vegan is vegetarian but not all vegetarian is vegan.

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Egg replacement for binding

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cookies, brownies, quick breads. 2 1/2 Tbs flaxseeds with 3 Tbs water. Flax seeds have a distinct earthy granola taste. It tastes best and works very well in things like pancakes and whole grain items. It is perfect for oatmeal cookies. For cakes its best to mix with the tofu egg.

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Silken tofu

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1/4 cup blended silken tofu plus 1 tsp cornstarch = 1 egg. This works best for dense cakes and brownies. In smaller quantities for lighter cakes and fluffy things (if the recipe calls for 3 eggs, use 2 tofu eggs).

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Egg Replacer

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Commercially produced item that works better for crispier items. Has a chalky bitter taste.

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Egg replacers for leavening

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Uses soy sour cream and baking soda. Soy sour cream has a fat content and is creamier than other vegan sour cream. 1 egg = 1/4 cup soy sour cream and 1/4 tsp baking soda.

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Dairy Replacement for vegan baking

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milk = almond milk, coconut milk.

sour cream = vegan sour cream, soy yogurt

cream = coconut cream (can bake with it, but can't be whipped up).

Butter = vegan margarine, Earth Balance (you need to decrease your salt by half)

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Types of Vegetarians

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Pescatarian - will eat eggs and fish

Flexatarian - won't eat red meat but will eat fish and chicken

Lactovegatarian - will eat honey

macrobiotic - spiritual. Cleansing system, specific proportions of fruit, vegetables, grain, sometimes fish.

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Superfoods

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a food containing a chemical or compound that may have extra nutritional and health benefits.

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Whole grain wheat and rye

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alkylresorcinols (phenolic lipids), may contribute to the protective effect of grains in reducing the risks of diabetes, heart disease, and some cancers.

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chives, garlic, leeks, onions

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allicin, antimicrobial that may redce ulcers, may lower blood cholesterol.

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hot peppers

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capsaicin, modulates blood clotting, possibly reducing the risk of fatal clots and heart and artery disease.

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Deeply pigmented fruits and vegetables (apricots, broccoli, cantaloupe, carrots, pumpkin, spinach, sweet potatoes, tomatoes)

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carotenoids, act as antioxidants, possibly reducing risks of cancer and other diseases.

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Turmeric

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curcumin, acts as a antioxidant and anti-inflammatory agent, may reduce blood clot formation, may inhibit enzymes that activate carcinogens.

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Berries, black tea, celery, citrus fruits, green tea, olives, onions, oregano, purple grapes, purple grape juice, soybeansand soy products, vegetables, whole wheat, wine.

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Flavonoids, act as antioxidants, scavange carcinogens, bind to nitrates in the stomach, prevening conversion to nirosamines, inhibit cell proliferation.