HomeHealthArchivesJun 2005

 

LOW-FAT LOW-CHOLESTEROL BAKED GOODS

Most articles contain recipes for healthy, enjoyable food. Unlike those given in diet books, you will see categories for milligrams of cholesterol and grams of fat, itemized for each item in the recipe.  If you plan eating, exercise, and other behaviors accordingly, calories become unimportant.

Preparing your own food is highly recommended. It has less cholesterol, if any, and less fat, because you will regulate it yourself. It is healthier, less expensive, and tastes better than the prepared, frozen entrees and desserts served at many restaurants and purchased at the store.  You will not be at the mercy of CHOLESTEROL CITY; it won't even be a stop on your itinerary.

Of course, preparing your own food does have disadvantages since cooking and cleaning up can take longer than eating. Our solution to this is twofold. Many recipes are based on what we call Prepared Stock Items (PSIs), basic combinations of ingredients that can be mixed or prepared ahead of time, then stored or frozen for use. All of the PSIs have long shelf life, contain no preservatives, and often replace more expensive fat and cholesterol "enriched" preparations available at the market.

In addition, the procedures for each recipe are designed to reduce the number of pots, pans, and other utensils needed. For example, the same pot may be used for browning certain ingredients then mixing them with others. Why brown onions in a small frying pan only to pour them into a large pot later on? Just use the large pot to begin with and adjust the order that ingredients are mixed.

Bread is one of the best foods to make when you are counting cholesterol and grams of fat.  At home, you can control what goes into it and you will know exactly what you are eating.  If you make it yourself, you also know it will be tasty, satisfying and nutritious. In restaurants, you may not be able to get an answer about the ingredients because most likely, the owner purchases it from another source.  The bread could contain palm or coconut oils, or worse yet, lard and large numbers of eggs.  

A few hints for making bread. One of the ingredients in bread is sugar. While in other recipes throughout the book you may decrease the amount of sugar to suit your taste, some sugar is necessary in bread for the dough to rise. You could substitute honey or brown sugar, or even molasses, but something in the sugar family is mandatory for the yeast to do its job. Yeast is a simple plant cell that begins to reproduce rapidly in the correct environment, thus warm liquids. The waste product produced by the yeast doubling is gas, which becomes trapped in the dough, causing it to rise. Sugar provides the yeast cells with the nutrition for this life activity not unlike other living things.

Some salt is also needed to control the doubling of the yeast cells.  By preventing the yeast from reproducing too quickly, salt gives the bread more time to rise, yielding a better product.  When the dough is rising, try to keep it out of drafts, preferably at a temperature of 70 to 75 degrees.  A gas oven that has not been on could provide the right environment.  For those with microwave ovens and in a hurry to leave the house, boil a cup of water in the microwave.  Add the bread dough in a covered bowl. DO NOT TURN ON THE MICROWAVE but just set the bowl in the oven beside the hot water.  Your bread could rise in 15 minutes.

Waffles and Pancake Mix
(Prepared Stock Item)

Instead of purchasing waffle mix -- complete with fat, preservatives and artificial whatever -- create your own PSI from basic ingredients. Store the dry mix in the pantry, in either a plastic container or jar, and use it as you would its boxed alternative.

 

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

8 cups flour

0.0

8.0

3200

4 tsp. baking powder

0.0

0.0

28

2 tsp. salt

0.0

0.0

0

4 tbsp. sugar

0.0

0.0

216

This stock item makes enough for sixteen servings using the proportions in the recipes given next.

Each cup of the 8 cups of the dry waffle/pancake mix contains;
            0   milligrams of cholesterol
            1   gram of fat
        430   calories

Directions

Mix the four ingredients together and store in an airtight container.

Oatmeal
(Prepared Stock Item)

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

2/3 cups oat bran

0.0

4.0

240

1 1/2 cups water

0.0

0.0

0

While according to the package this makes 2 servings of cooked oat bran, we suggest that you divide it into 3 portions when cooked. Two are for eating, store the third in the refrigerator for use as a supplement to other recipes.

Each 1/3 portion, about 7 tablespoons, contains;

     0    milligrams of cholesterol
     1.3  grams of fat
     80  calories

Directions

1.   Add all of the ingredients to a saucepan for stove-top preparation or to a large bowl for the microwave. If you do not       have a large bowl, divide the recipe between two bowls for cooking, 1/3 cup of oats and 3/4 cups of water in each.
2.   In the microwave, cook about three minutes or until done, at high power. Watch the bowl for any boiling over. On the       stove, cook until it boils, stirring occasionally.
3.   Divide the finished oatmeal into three portions.

For serving, you may want to add skim milk, sugar, cinnamon, fruit (such as raisins), nuts, or some dry cereal (such as bran flakes) to the cereal. Just remember to adjust the above proportions.

The portion that is saved for future recipes can be stored about one week.  Each tablespoon of the PSI contains:

     0      milligrams of cholesterol
     0.2    grams of fat
     11     calories

Waffles

One of our favorites, this should be eaten hot out of the waffle iron, with optional chocolate chips melted and warm, if you can spare the grams of fat and milligrams of cholesterol. Eat them plain, with margarine, maple syrup, a sprinkling of powdered sugar, or even a small dip of ice milk.

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 cup Waffle Mix

0.0

1.0

430

1 egg white

0.0

0.0

15

1 cup skim milk

4.0

1.0

90

1 tbsp. melted soft margarine

0.0

6.0

60

This makes 2 large waffles and each contains;

        2   milligrams of cholesterol
        4   grams of fat
    298   calories

Directions

1.   Reconstitute the mix by blending in the egg white, milk and margarine. You could substitute a light olive oil for the       margarine, but this will increase your calories and grams of fat for the day, even though the fat comes from a "good"       unsaturated source.  You could even add a tablespoon of cooked oat bran.  For more waffles, simply double or triple the       measures.
2.   Mix well.
3.   Coat the waffle iron grids with a low cholesterol, low fat oil. Check the list of ingredients to be sure it contains the proper       kinds of fat. Aerosol products coat evenly, but you should spray the iron outdoors -- the fumes are murder.
4.   Follow the manufacturer's instructions for pre-heating and operating the waffle iron.
5.   Pour one cup of the reconstituted mix evenly over the waffle iron.
6.   OPTIONAL - Before closing the lid, quickly spread 1 tablespoon of chocolate chips over the batter. Each serving will       now contain an additional:

                 2   milligrams of cholesterol
                 3   grams of fat
               50   calories
7.   When cooked, serve hot with  margarine, syrup, ice milk, or powdered sugar, if you dare.

Bon appetit - and never again will you be tempted by empty-caloried, tasteless prepared foods.  This is more satisfying and low in fat and cholesterol than one brand of cookies that contains 11 grams of fat for only 2 cookies.  And who could eat only two anyway?

Almond Waffles

A slight variation if you can't eat chocolate or just want a delicious alternative -- with no additional fat or cholesterol, only calories.

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 cup Waffle Mix

0.0

1.0

430

1 egg white

0.0

0.0

15

1 cup skim milk

4.0

1.0

90

1 tbsp. melted soft margarine

0.0

6.0

60

1 tbsp. Baker almond paste

0.0

0.0

100

1/2 tsp. almond extract

0.0

0.0

4

This makes 2 large waffles and each contains;

        2   milligrams of cholesterol
        4   grams of fat
    350   calories

Directions

1.   Reconstitute the mix by blending in the egg white, milk, margarine, almond paste and almond extract.  You could substitute       a light olive oil for the margarine, but this will increase your calories and grams of fat for the day, even though the fat comes       from a "good" unsaturated source.  You could even add a tablespoon of cooked oat bran.  For more waffles, simply      double or triple the measures.
2.   Mix well.
3.   Coat the waffle iron grids with a low cholesterol, low fat oil. Check the list of ingredients to be sure it contains the proper       kinds of fat.
4.   Follow the manufacturer's instructions for pre-heating and operating the waffle iron.
5.   Pour one cup of the reconstituted mix evenly over the waffle iron.

Pancakes

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 cup Pancake Mix

0.0

1.0

430

1 egg white

0.0

0.0

15

7/8 cup skim milk

4.0

1.0

90

1 tbsp. melted soft margarine

0.0

6.0

60

OPTIONAL

     

1 tbsp. Baker almond paste

0.0

0.0

100

1/2 tsp. almond extract

0.0

0.0

4

1/4 cup blueberries

0.0

0.0

25

1 tbsp. chocolate chips

2.0

3.0

50

This makes about 30 small pancakes, each about the size of a silver dollar. With no optional ingredients added, each portion of 15 contains;

        2   milligrams of cholesterol
        4   grams of fat
    297   calories

Directions

1.   Reconstitute the mix by blending in the egg white, milk and margarine. You could substitute a light olive oil for the       margarine, but this will increase your calories and grams of fat for the day, even though the fat comes from a "good" fat       unsaturated source.  For more pancakes, simply double or triple the measures.
3.   Mix well.
4.   If you do not use a non-stick griddle, you may have to add a teaspoon of soft margarine or olive oil to the pan before       spooning in the batter.  This will add to your milligrams of cholesterol and grams of fat for the day, so in the long run, it       may be better to purchase a non-stick pan or griddle. Not only will the pan be easier to clean, but you'll have those extra       fat and cholesterol allotments to use on something more satisfying.
5.   Drop the batter by tablespoons onto the griddle surface.  When the edges bubble, turn to the other side.
6.   Cook until desired doneness is reached.

Pita Pockets

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

2 tsp. sugar

0.0

0.0

36

1 1/2 tsp. salt

0.0

0.0

0

1 pack yeast

0.0

0.0

25

6 cups flour

0.0

0.0

2400

1 7/8 cups warm water

0.0

0.0

0

This recipe makes 6 pockets.  Each (without filling) contains:

     0  milligrams of cholesterol

     1  gram of fat

 410  calories

 

All of the fat is derived from the flour.  In the store, you may be able to find healthy low-fat and low-cholesterol alternatives to making your own.  One brand I saw recently had no fat or cholesterol, and only 155 calories.

Directions

1.   Place the sugar, salt, yeast, and 2 1/2 cups flour in a large mixing bowl.
2.   Add water in a slow stream and blend mixture until smooth.
3.   Add enough of the remaining flour, a half cup at a time, until it is all mixed in and the dough forms a pliable ball that is not
      sticky or moist to the touch.
4.   On a smooth floured surface, knead the ball of dough until it is smooth, about 5 minutes.
5.   Place the dough in a bowl, cover with a towel, and let the dough rise until double, from 45 minutes to an hour and a half.       The time it takes to double depends on the temperature of the ingredients and the room temperature where the dough is       rising.
6.   Divide it into 6 equal sections and roll into rounds, adding flour if necessary.
7.   Flatten each into a 5 or 6 inch circle.
8.   Put on a cooking sheet.
9.   Bake at 475 degrees on the very bottom shelf, watching carefully until it is done (approximately 5 to 10 minutes depending       on thickness of the dough).
10.  Broil or use a hot griddle to brown the top and outside.

Use these for sandwiches, slit open for pizza, or fill with a green salad or white egg salad.  If the pita are too large for your tastes, next time divide the dough into smaller sections before baking.

Sandwich Rolls

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

2 packs yeast

0.0

0.0

50

2 tsp. salt

0.0

0.0

0

3 tbsp. sugar

0.0

0.0

162

1/4 cup nonfat dry milk

0.5

0.5

80

about 7 cups flour

0.0

7.0

2800

4 tbsp. soft margarine

0.0

24.0

240

2 cups warm water

0.0

0.0

0

Makes about 24 rolls, each containing:

       0.02 milligrams of cholesterol
       1.3 grams of fat
      139 calories

Directions

1.   Place the yeast, salt, sugar, milk, 1 1/2 cups flour, and margarine in a mixing bowl.
2.   Slowly add water and blend until smooth.
3.   Add enough of the remaining flour to make a ball of dough that is not sticky or wet (if you use less flour, then the number       of calories will decrease per roll).
4.   Knead 5 minutes on a floured surface, adding flour a tablespoon at a time, if needed.
5.   Place dough in a bowl, cover with a towel, and let rise in a warm place for about an hour.
6.   Punch the dough down and let it rise again, until doubled.
7.   Divide the dough into 24 pieces, rolling each into a ball that is slightly flattened.
8.   Place on a lightly greased (or no stick) baking sheet, about 1 inch apart.
9.   Cover and allow to rise again, about 40 minutes. If desired, sprinkle the tops with seeds, such as poppy or sesame.
10.  Bake at 350 degrees for 15 minutes or until golden brown.
11.  Optional - If desired and you can spare the extra grams of fat and calories, melt a teaspoon of soft margarine and brush        the tops after they come out of the oven.

Garlic Bread

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

2 oblong hard sandwich rolls

10.0

2.0

300

4 tbsp. margarine

0.0

24.0

240

2 cloves minced garlic

0.0

0.0

4

to taste - parsley, oregano, basil

0.0

0.0

0

to taste - paprika, onion, peppers

0.0

0.0

8

This makes two servings, each portion containing;

      5  milligrams of cholesterol
     13  grams of fat
   276  calories

Directions

1.   Slice each roll into 3/4 inch rounds.
2.   Melt the margarine with the remaining ingredients (if using a microwave, this takes less than 30 seconds at high).
3.   Use a pastry brush to coat the top of each round of bread with some of the margarine mixture; remember, you could use       half margarine and half of a good oil too, but correct your calculations.
4.   Put the slices on a cookie sheet and broil, watching carefully, until golden brown.

Dinner Rolls, Brioche-Style

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 pack of yeast

0.0

0.0

25

1/4 cup of sugar

0.0

0.0

216

3/4 tsp. salt

0.0

0.0

0

4 to 5 cups of flour

0.0

5.0

2000

3/4 cup of water

0.0

0.0

0

3/4 cup of milk

3.0

0.75

67

3 tbsp. soft margarine

0.0

18.0

180

Makes 24 rolls, each containing;

     0.13 milligrams of cholesterol
     0.98 grams of fat
      104 calories

Directions

1.   Measure the yeast, sugar, salt, and 2 cups of flour into a large mixing bowl.
2.   Heat the water, milk, and margarine until just warm, not boiling.
3.   Add to the yeast mixture and beat until well blended, about a minute and a half.
4.   Add flour until you have a ball of dough that is not sticky or wet (if you use less flour, then the number of calories will       decrease per roll).
5.   Knead 5 minutes on a floured surface, adding flour a tablespoon at a time, if needed.
6.   Place the dough in a bowl, cover with a towel, and let rise in a warm place for about an hour.
7.   Punch the dough down and let it rise again, until doubled, about a half hour.
8.   Divide the dough into 24 large pieces (about an inch and a half in width) and 24 smaller pieces (about the size of a dime),       rolling each into a ball.
9.   Use a non-stick muffin tin or lightly grease the surface.
10.  Place one of the larger pieces in each of the wells.  With your thumb, indent the top center of each roll.
11.  Top each indentation with one of the smaller pieces.
12.  Cover and allow to rise again, about 35 to 40 minutes.
13.  Bake at 350 degrees for 15 minutes or until golden brown.
14.  Optional - If desired and you can spare the extra grams of fat and calories, melt a teaspoon of soft margarine and brush        the tops of the baked rolls after they come out of the oven.

Nutty Oat Muffins

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 2/3 cups oat bran cereal

0.0

10.0

600

1 tbsp. baking powder

0.0

0.0

21

1 tsp. vanilla

0.0

0.0

8

2 tbsp. almond paste

0.0

0.0

200

dash of salt

0.0

0.0

0

1 tbsp. melted soft margarine

0.0

6.0

60

6 tbsp. honey

0.0

0.0

420

2 tbsp. sugar

0.0

0.0

108

1 cup skim milk

4.0

1.0

90

2 egg whites beaten with tbsp. water

0.0

0.0

30

Makes 15 muffins, each containing;

      0.26 milligrams of cholesterol
       1.1 grams of fat
       103 calories each

Directions

1.   In a food processor, grind the oat bran to a fine powder.
2.   Place the oat bran in a blender, and mix in the baking powder, vanilla, almond paste, and salt.
3.   Blend in the margarine, honey, sugar, milk, and egg white, by turning the processor on and off with short, quick pulses.
4.   When the batter is smooth, pour it into cupcake liners (preferably foil) in a cupcake tin. You could add blueberries or a       favorite nut at this point, if desired but remember to add the calories and grams of fat to the above proportions.
5.   Bake for 20 minutes at 375 degrees or until a toothpick comes out clean.  These can be frozen and reheated in a       microwave and taken to school or work for a nutritious snack or breakfast.  Then your arteries won't be at the mercy of       fast food.

Blueberry Muffins

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1/2 cup sugar

0.0

0.0

432

4 tbsp. soft margarine

0.0

24.0

240

3 tsp. baking powder

0.0

0.0

21

dash of salt

0.0

0.0

0

1 egg white

0.0

0.0

15

1 tbsp. cooked oatmeal

0.0

0.2

11

1/4 tsp. vanilla

0.0

0.0

2

1 cup skim milk

4.0

1.0

90

2 cups flour

0.0

2.0

800

1/2 cup blueberries, washed

0.0

0.0

50

Twelve muffins will be produced, each one containing;

       0.33 milligrams of cholesterol
       2.3 grams of fat
      138 calories

Directions

1.   In a medium mixing bowl, cream the sugar and the margarine.
2.   Stir in the baking powder and salt.
3.   Blend in the egg white, oatmeal, and vanilla.  If the oatmeal has congealed due to refrigeration, heat it in the milk.  If you       have a microwave, this is easily accomplished by using a  measuring cup for the measuring and heating.
4.   Alternately, add the flour (a half cup at a time) and skim milk, until all of the dry ingredients are blended.
5.   Fold in the blueberries.
6.   Place into baking cups (preferably foil), which are set into a muffin tin.
7.   Bake at 350 degrees for 20 to 25 minutes or until a toothpick comes out clean.

To vary the recipe, use the same batter but add a different fruit, depending on the season.  For example, cherries and cranberries are a delicious change.  If you can spare the grams of fat, you could also add nuts or carob chips but remember to correct the above numbers.  If you don't live in a warm climate, you're probably wondering where you can find fresh blueberries when there are four inches of snow on the ground.  Be like the neighborhood squirrel. When blueberries are in season, freeze a pint or two, to take out just for those occasions when you crave a blueberry muffin.

Corn Muffins

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

1 cups flour

0.0

4.0

400

1/2 cup corn meal

0.0

2.0

234

2 tbsp. sugar

0.0

0.0

108

dash of salt

0.0

0.0

0

3 tsp. of baking powder

0.0

0.0

21

1 cup skim milk

4.0

1.0

90

1 egg white

0.0

0.0

15

2 tbsp. oil

0.0

26.0

250

1 tbsp. cooked oatmeal

0.0

0.2

11

Ten muffins will be made, each containing;

       0.4 milligrams of cholesterol
       3.0 grams of fat
      113 calories

Directions

1.   Sift the flour, corn meal, sugar, salt, and baking powder into a bowl.
2.   Add the milk, egg white, and oatmeal.
3.   Stir until well blended.
4.   Pour batter into baking cups (preferably foil) and place in muffin tin.
5.   Bake at 350 degrees until done, about 15 minutes.

Cinnamon Buns

INGREDIENTS

Cholesterol

Fat

Calories

MG

Grams

 
 

 

 

 

4 tbsp. margarine

0.0

24.0

240

1/2 cup corn syrup

0.0

0.0

458

1 cup brown sugar

0.0

0.0

864

1 oz. pecans (or other nut)

0.0

18.4

187

2 packs yeast

0.0

0.0

50

1/4 cup warm water

0.0

0.0

0

1 cup skim milk

4.0

1.0

90

4 tbsp. margarine

0.0

24.0

240

1/2 cup sugar

0.0

0.0

432

1 tsp. salt

0.0

0.0

0

5 cups flour

0.0

5.0

2000

2 egg whites, beaten

0.0

0.0

30

2 tsp. cinnamon

0.0

0.0

0

Eighteen buns will be made, each containing;

        0.22 milligrams of cholesterol
        4.0 grams of fat
    255.0 calories

Directions

1.   Prepare two 8 inch square pans as follows:
      Combine the first 3 ingredients in a saucepan and heat gently until the sugar dissolves.  Divide this mixture evenly between       the two square pans.  Sprinkle on the nuts (crushed if you like smaller pieces).
2.   In a mixing bowl, dissolve the yeast in the water.
3.   In a saucepan (for the stove) or a measuring cup (for the microwave), heat the milk and margarine until lukewarm.
4.   Add the flour and salt to the yeast mixture in the mixing bowl and then the warmed liquids.
5.   Mix well and add the beaten egg whites.
6.   Add any extra flour necessary until you have a ball of dough that is not sticky or wet (if you use less flour, then the number       of calories will decrease per roll).
7.   Knead 5 minutes on a floured surface, adding flour a tablespoon at a time, if needed.
8.   Allow the dough to rise until nearly doubled in bulk, about an hour.
9.   Divide the dough in half and roll each half out on a floured board.  If you can spare the extra grams of fat and calories, you       could melt 2 tablespoons of margarine with a 1/4 cup of sugar      and brush the rolled out dough mixture with this before       rolling it up.  Remember to include these number changes in the final calculations, though.
10.  Sprinkle the surface with cinnamon.
11.  Roll up jelly roll style, starting on one long side and rolling tightly towards the other long side.  Pinch the end to seal the        dough.
12.  Cut this long cylinder of dough into nine equal sections and place each, cut side down, into the prepared pan.  Repeat        with the other cylinder and prepared pan.
13.  Let rise 30 to 45 minutes.
14.  Bake at 350 degrees for 25 to 35 minutes or until done.
15.  Turn the pan upside down over a plate to remove the buns. Use a knife, if needed, to smooth out the top or replace any topping or nuts remaining in the pan.  Best when served warm, or reheated.