Healthy Eating

I am interested in finding some kind of non fat baked goods to satisfy my craving for baked goods, any ideas?

Does anyone have any ideas and suggestions on what I can eat that is healthy in the way of baked goods that are healthy for me to eat but also tasty? Any ideas on what I can eat to cut out the sugar and carbs and low sodium? It's really hard because although it's great to eat healthy, it's very hard to get away from sugar and sodium.

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Have a look on Pinterest there's some great low sodium sugar free recipes and other ideas.

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Great idea! Thank you, I will.

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I make baked oatie muffins for my breakfast some days. They are really easy to make and you feel like you're eating cup cakes for breakfast.

35g porridge oats

2 tbspns granulated sweetener

1/2 TSP baking soda

1 egg

50mls skimmed milk

Mix all ingredients together then divide into 4silicon cup cake cases. Top with fresh or frozen fruit of your choice. My favourite ATM is rhubarb or strawberries. Bake at 190° for 25 mins. Allow to cool for a few mins or you will burn your fingers and mouth(I know that from experience). Serve alone or with a dollop of Greek yogurt and some fresh fruit. Enjoy xx

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Sounds good, however, do you know of any low fat or low sodium recipes that can be fixed in the microwave or on top of the stove?

Thanks

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Would you fancy a pizza? A quinoa pizza for instance?

Quinoa is high in fiber, protein,nutrients and antioxidants. It has a low Glycemic Index and is Gluten free.

You can use oven safe bowl to cook Quinoa Pizza Bowls

Step 1. Put pizza sauce in a oven-safe bowl

Step 2. Layer quinoa on top of the pizza sauce

Step 3. Cover the quinoa with cheese

Step 4. Add chopped onions, sweet corn, capsicum and shredded carrots

Step 5. Top the bowl with more shredded cheese

Step 6. Sprinkle some chili flakes on top

Step 7. Top off with a little capsicum and carrots

Step 8. Pop in the oven for 20 minutes and serve

fabhow.com/make-quinoa-pizz...

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Sounds interesting but what is quinoa? Thanks

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It is quite the rage among the health food nuts. Quinoa is a gluten free, protein rich grain food which has been termed as "pseudocereal" since it is not a cereal technically. It is regarded as a complete food.

Its particularly interesting to note the amino acid balance in Quinoa as it contains all the 9 essential Amino acids and other important minerals and vitamins. Additionally it is high in antioxidants.

With a comparatively low Glycemic Index (GI) of 53 in a cup of (150 gm) cooked quinoa, not so bad if you are diabetic.

Although, Quinoa is high in carbs.

Nutrient profile in 185 gm or 1 cup of Quinoa

Calories: 222

Protein: 8 grams.

Fiber: 5 grams.

Manganese: 58% of the RDA.

Magnesium: 30% of the RDA.

Phosphorus: 28% of the RDA.

Folate: 19% of the RDA.

Copper: 18% of the RDA.

Iron: 15% of the RDA.

Zinc: 13% of the RDA.

Potassium: 9% of the RDA.

Over 10% of the RDA for vitamins B1, B2 and B6.

Small amounts of calcium, B3 (niacin) and vitamin E.

Sources :-

glycemicindex.com/foodSearc...

ncbi.nlm.nih.gov/pubmed/198...

authoritynutrition.com/food...

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Click on the link on the right to "Healthy Recipes" - one on there is a delicious cake I have tried using the following surprising ingredients:

Ingredients:

(1 eighth = 115 calories)

30g low calorie sweetener or caster sugar

213g tin prunes in fruit juice

50g unsweetened cocoa powder

1 tsp vanilla essence

150ml skimmed milk

3 large eggs

50g Whitworths semolina

Method:

1. Preheat the oven to 180C and spray 9" cake tin with one cal oil.

2. Place half the sugar in a blender with prunes, cocoa, vanilla and milk, and blend for 20 seconds.

3. Whisk eggs and remaining sugar with an electric beater for at least 6 minutes.

4. Stir in the chocolate mixture and gently fold in the semolina.

5. Pour the mixture into a tin and bake for approx 40 mins or until skewer comes out clean.

6. Cool completely before turning out and cutting into 8 slices.

This makes a light, moist sponge which I served with a little ice-cream and raspberries.

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I've make a similar version using dates and bananas 😊 Yummy 😊

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Thanks

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Try having whole grain bakes, that is cooking whole grains and then baking them in the oven...you may add sauces or cook the grains with other vegetables (like millet and sweet potato or cauliflower, quinoa, rice, buckwheat...)

Also try bakes from cooked beans or pulses. My favourite is red lentil bake, which can literally be lentils, water and salt. I add a bit of bicarbonate soda just in case, but it could probably work without it. I first cook the lentils until soft in a saucepan, then season them with a bit of salt and put them in the oven (around 175ºC) for 20-30 min or until it has dried. Nice snack to have, creamy but dry texture, great for flour cravings.

Cooking vegetables in a dry way also helps the cravings for dry foods (that is, using very little water to cook them in a saucepan and cook the water away...although you need to pay attention the first few times you do it, not to burn it; or baking them in the oven rubbed with some oil and salt).

Good luck!

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Ok, thanks.

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