Healthy in 2012 - Guest Post Sprint 2 The Table

It is with great pleasure today that I have a guest post from Laura who writes the witty blog Sprint 2 the Table.

I will allow Laura to provide the introductions below, but I would like to say a quick word.  If you haven't ever stopped by her blog you should.

Now why would you want to do that?

Because not only does she have great recipes but she is a fountain of knowledge when it comes to wines and various spirits.

I hope you enjoy her, and her post, as much as I do.

Take it away Laura:

Hi!  I'm Laura from Sprint 2 the Table!

Sprint 2 the Table is a collection of recipes, food adventures, races, strength training, and general pontification.  

Why the name?

I live my life from meal to meal. Sometimes I think I’m just hustling through my daily activities so I can get to the next occasion for mastication. At bedtime some people count sheep, some people have lull-a-byes… I fall asleep at night thinking about what I’m going to eat for breakfast. It’s a sickness, I know. Oh, and I also run. 

‘Tis the season to fight off the “fat” pants! 

Every year after the holidays I "clean" my diet.  After all the sweets and rich foods, my body craves veggies and nutrients.  That doesn't have to mean giving up the baked goods though!

I never feel deprived with muffins like these for breakfast:

Pumpkin Zucchini Muffins

These are just 150 calories and contain just 5g of sugar.  No need to be jealous of your sugar-bomb-eating co-workers!  They are also a great breakfast for kids - keep them on hand to fill with peanut butter for a quick breakfast during the morning rush.

Not a pumpkin fanatic?  

Try these Apple Carrot Muffins

This is my favorite muffin recipe.  These muffins are packed full of nutrients and still under 200 calories.  Just 5g of sugar won't give you a rush and the 5.5g of protein go a long way in keeping you full!

But those are just a couple of ideas to get you started.  You can easily transform almost any baked good into healthier treats!

Healthy Baking Tips:

1.     Sub whole-wheat flour for half of the white flour called for

2.     Cut out some of the sugar in super-sweet dishes (reducing by just 1 T will save you 48 calories!)

3.     Replace an egg with 2 egg whites or 1/4 cup of an egg substitute

4.     Reduce butter by replacing 1/2 with something else to compliment the flavor of your goodies (try: applesauce, pumpkin puree, non-fat yogurt, mashed bananas, low-fat buttermilk)

5.     Go topless (hang on to your shirts if you're near a window please!) with your cakes - icing can add 130 calories, so try just dusting cakes with powdered sugar and/or cocoa or keep it simple by frosting only the top)

6.     Use the low-fat version of cream cheese, sour cream, milk, yogurt, etc.

7.     Sneak in the sweet without the sugar using Stevia powder or drops (you can also get flavored drops for an extra punch)

8.     Get on the powder with cocoa-based goodies instead of chocolate chips !  Quick math lesson: 6 T of cocoa +1 T canola oil + 1 T fat-free sour-cream = 2 squares of unsweetened baking chocolate (saving you 85 calories and 14 g of fat)

9.     Cooking spray work just as well as butter for your non-stick needs

10. Replace whipping cream with evaporated skim milk

Keep in mind when using replacements:

·        Applesauce is an acidic ingredient, so you may want to add a little (start with (1/8 tsp) baking soda to smooth the flavors

·        When using applesauce to replace fat, try whole-wheat pastry flour instead of all-purpose.  It is more tender and, without the fat, less protein = better

·        Watch the flavor – healthier recipes are often bland because fat is a flavor carrier.  Add 1-2 tsp of canola oil to help it out, or consider incorporating lemon/orange/lime-zest

·        To keep it light and fluffy mix dry and liquid ingredients in separate bowls, adding liquids to dry, and don’t mix too much

·        Don’t over-bake.  This may seem obvious, but desserts are more susceptible to becoming dry and crumbly with less fat.

Still craving dessert?  Eat your beans in the form of a fudgy brownie!

Black Bean Brownies 

... or if you're like me and enjoy a little spice try my favorite version:

Mexican Black Bean Brownies 

Thanks to Rachel for allowing me to guest post today!  Please do stop by Sprint 2 the Table and say hello.

I hope everyone had a Happy New Year!

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