Culinary Arts Basics: Healthy Cooking Fundamentals
Jacqueline B. Marcus MS, RD, LD, CNS, FADA, in Culinary Nutrition, 2013
Salt Substitutes
The use of “lite,” “low-sodium” and “salt-free” salt substitutes is discussed in Chapters 7 and 9Chapter 7Chapter 9. In general, do not use salt substitutes where sodium is a vital ingredient in the success of a dish or baked item. A higher ratio of sodium chloride to potassium chloride moderates some of the bitterness, but then it is not a sodium-free product.
Some salt substitutes that contain part sodium chloride may be used successfully in baking, and this may reduce the total amount of sodium in recipes. Salt substitutes that only contain potassium chloride are not recommended for baking. The flavor and texture of baked goods will not be the same quality as those that are made with sodium chloride (table salt).
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Healthy Alternatives for Sugar in Cooking and Baking
Sugar substitutes are designed for people who want to reduce their carbohydrate consumption due to weight control or diabetes restrictions. Others may choose sugar substitutes for their alleged health properties. For a complete discussion of sugar and sugar substitutes in health and disease, see Chapters 4 and 9Chapter 4Chapter 9.
Healthy alternatives for granulated white sugar in cooking and baking include the following:
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Fructose (fruit sugar) is about 2½ times sweeter than white sugar (sucrose). About ½ cup of granulated fructose can be substituted for about 1 cup of white sugar. Fruit sugar has a slightly finer and more uniform crystal than white sugar. For this reason, it is used in dry mixes such as gelatin, powdered drinks and puddings. The uniformity of its crystal size prevents separation or settling of larger crystals, which is an important quality in dry mixes.
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Date Sugar is not really sugar but is made from ground, dehydrated dates. It is about 60 to 80 percent sugar. About 1 cup of date sugar can be substituted for about 1 cup of white sugar in some cakes, muffins and quick breads, but adjust to taste. Date sugar can replace the brown sugar in crumb toppings for fruit crisps or pies.
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Honey is 20 to 60 percent sweeter than white sugar. About ¾ cup honey can be substituted for about 1 cup of white sugar. For every 1 cup of honey, reduce the amount of other liquids in a recipe by ¼ cup and add ¼ teaspoon of baking soda. This is because honey is naturally acidic and baking soda helps to balance its acidity. Lower the oven temperature about 25º to prevent baked goods that contain honey from overbrowning.
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Raw sugar is sugar at the point before the molasses is removed in the processing of sugar cane. Different types of raw sugar include demerara from Guyana, finely textured Barbados, and light, molasses-flavored turbinado. Their sweetening properties are similar to white sugar. Varying degrees of brown color and flavor may affect the final products in both cooking and baking.
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Sucanat resembles raw sugar, but it is actually the evaporated juice of sugar cane. Sucanat is less refined than white sugar and it tends to have a strong aftertaste. It contains 12 calories per teaspoon—about 25 percent fewer calories than white sugar at 16 calories per teaspoon. Substitute an equal quantity of sucanat for white sugar and add ¼ teaspoon of baking soda to balance the acidity.
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Stevia is a South American herb that is 150 to 400 times sweeter than white sugar. The sweet taste of stevia has a slower onset than white sugar, but it lasts longer. The benefit of stevia is that it does not significantly alter blood sugar, so it can safely be consumed by diabetics. At high concentrations, stevia can have a bitter, licorice off-taste. Substitute one pinch to 1½16 of a teaspoon of stevia for 1 teaspoon of white sugar.
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Other: Other substitutions for one cup of white sugar include the following ingredients. Their tastes vary considerably, which may affect the outcome of recipes, so choose carefully.
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⅓ cup agave nectar
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½ cup fruit juice concentrate
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½ cup molasses
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⅔ cup maple sugar
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⅔ cup rice syrup
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1 cup malted barley
Food Byte
Cookware with nonstick surfaces has improved since DuPont, a science-based products and services company, trademarked Teflon, the nonstick coating that affects the ability of cookware to conduct heat, in 1945. Today’s nonstick cookware has better heat conduction, plus it is durable and easy to maintain. But nonstick cookware does not caramelize protein as well as metal cookware. Its main purpose is the reduction of fat in cooking.