How to Choose the Healthiest Chocolate

How to Choose the Healthiest Chocolate.

Chocolate is a delicious and tasty treat made from the tropical cacao tree seeds. Americans consume about 4.5 kg of chocolate every year. Although chocolate in large quantities may lead to weight gain due to its higher calorie and sugar content, there have been some health benefits associated with this sweet treat. Chocolate, especially dark chocolate, contains antioxidants like flavanoids and flavanols. These compounds have been associated with lowering cholesterol, preventing memory loss and reducing the risk of cardiovascular disease. Choose the most nutritious chocolate to include in your diet to increase your intake of these beneficial antioxidants.

Method 1 Selecting Nutritious Chocolate.
1. Choose dark chocolate. If you're looking to choose a nutritious chocolate, the best and most ideal type of chocolate is dark chocolate. It may be a little more bitter, but has the biggest nutritional benefit of all.
Most dark chocolates will list a percentage on the box or bar. You may see "75% percent dark chocolate" or "65% cacao" or something similar. The percentage refers to the total amount of chocolate (antioxidant containing ingredients) in the bar.
In general, the higher the percentage listed, the less sugar and other ingredients. It also means the chocolate will have a more bitter and intense flavor.
Chocolate manufacturers can make a large variety of dark chocolates. If you purchase unsweetened chocolate, it will contain 85-99% cocoa. If you purchase bittersweet chocolate it will contain 34-84% cocoa. Lastly, if you purchase semisweet chocolate it will generally contain anywhere from 15-34%cocoa.
2. Try unsweetened cocoa powder. Although cocoa powder is not something you'd eat alone, it's a great source of antioxidants. Incorporate it into recipes and beverages to get the benefits.
Cocoa powder is made from cocoa beans. However, it doesn't contain the cocoa butter or any added sugar.
Cocoa powder typically contains about 88-96% chocolate which makes it an excellent source of antioxidants.
Try cocoa powder in baked goods, as part of rubs and spice mixtures for steaks, or make your own homemade hot chocolate.
Avoid the Dutch processed cocoa powder. The extra processing this cocoa powder requires to make it neutralized for baking also strips away the beneficial antioxidants.
3. Consider Mexican chocolate. An interesting and flavorful version of dark chocolate to try is Mexican chocolate. Mexican chocolate is often blended with spices and other ingredients for a unique twist.
Mexican chocolate is made from dark, bitter chocolate mixed with sugar, cinnamon and occasionally ground almonds. You may even find some made with chili powder or cayenne pepper for an added kick.
Mexican chocolate has become more popular in areas outside of Mexico. You may be able to find it in the international aisle of your grocery store, and you can always order it online.
4. Limit your consumption of milk chocolate. Although milk chocolate is less bitter and more sweet than dark chocolate, it's not a great source of the nutritious antioxidants typically found in some chocolates.
Milk and milk solids which are an ingredient in milk chocolate bind to the antioxidants found naturally in chocolate. This makes them unavailable to your body.
In addition, milk chocolate only has about 5-7% of the chocolate solids that would contain the antioxidants.
If milk chocolate is your preferable choice, limit yourself to this type 1-2 times a week. Go for dark chocolate as often as you can.
5. Skip the white chocolate. White chocolate seems to be a lighter version of your traditional chocolate. Although it looks pretty and tastes sweet, this is a type of chocolate you should avoid if you're interested in a nutritious treat.
White chocolate is actually not chocolate at all. It's only cocoa butter mixed with sugar, milk solids and flavoring.
Chocolate needs to contain both cocoa butter and chocolate solids (made from cocoa beans) in order to be considered "real" chocolate. In addition, white chocolate is high in calories, sugars and sometimes additives without any of the nutritional benefits of dark chocolate.
6. Choose an all-chocolate bar. Many candies or candy bars contain other ingredients outside of the chocolate. Although they may be tempting, try to stick to an all chocolate or 100% chocolate bar.
Even though peanut butter, crushed cookies, caramel or nougat are quite tasty and pair well with chocolate, these add many, many more calories, fat and sugar.
If anything, choose a dark chocolate bar with nuts or peanuts. They'll add a little more protein and healthy fats to your chocolate bar.

Method 2 Purchasing Chocolate.
1. Purchase dark chocolate with at least 70% cacao. Go for 70% or higher for the most nutritional value. You'll receive the most antioxidants at this level.
Studies show that chocolate and chocolate bars with 70% cacao or higher provide the highest levels of antioxidants, fiber, magnesium, and copper as well.
If you're not a big fan of bitter or intense chocolate, go for 70% cacao maximum. Higher levels may not be very enjoyable to your taste buds.
In addition, if it's over 70% it's considered dairy free as there are is no milk or milk solids in this type of chocolate.
2. Buy organic chocolate. The level of antioxidants present in chocolate depends on the quality of the ingredients and the processing techniques. It's better to buy organic chocolate if you're looking for the most nutritious type.
Cocoa bean farming uses some highest quantities of pesticides. Cocoa beans are known as one of the highest "contaminated" products with the largest amount of pesticide residue.
Look for organic labeling on your chocolate. It should say "organic" or "100% organic" on the label. Only an 100% organic label indicates that all ingredients used in the chocolate are organic.
3. Stick to fairly traded chocolate brands. In addition to choosing organic chocolates, also consider only purchasing chocolates that have the seal of being Fairly Traded.
Cocoa farmers are often forced to sell products to middlemen for very low prices. In addition, many of these middle men have been associated with child labor.
If you purchase a chocolate with the label of Fair Traded on it, it means that the company ensures that farmers receive an appropriate price for their product, are allowed to invest in farming techniques that allow for a better flavor and cocoa bean and strictly prohibits child labor.
Many times the farming practices and techniques of Fair Trade chocolate make a better quality chocolate as well.
4. Skip chocolates containing additives. Not all chocolates are created equal. It's important to read over the labels of any chocolate you buy so you know what it contains.
As mentioned, true chocolate should contain cocoa butter as one of the ingredients. This is what makes chocolate smooth, creamy and delicious. However, some chocolate and candy companies use other types of fats in their chocolates.
Read over the ingredient list and look for other types of fats like hydrogenated and partially hydrogenated oils.
These are processed, trans-fats that have negative effects on your health. However, they're cheaper to use so companies will sometimes use these instead of the cocoa butter.

Method 3 Incorporating Chocolate Into Your Diet.
1. Store chocolate appropriately. Not that chocolate generally sits around too long with out being eaten, but it's important to make sure you're storing your chocolate appropriately to maintain it's freshness.
Make sure to keep your chocolate wrapped or stored in an airtight container (especially if you're buying a larger block). Chocolate is porous and will pick up the flavors of other foods.
Also store your chocolate in a cool and dry place. The refrigerator is a great place.
If you take the care to store chocolate the right way, it'll last up to 1 year.
2. Enjoy chocolate in moderation. Although eating dark chocolate does have some nutrition benefits and positive effects on your health, overdoing is not smart. Stick to moderate amounts of chocolate to maintain your health.
Any foods that are eaten too much or too frequently can cause weight gain due to extra calories your body doesn't need. This is especially true for chocolate that contains sugar.
It's typically recommended to eat about 1 oz of chocolate per serving per day. So the most you should consume during the week is 7 oz (about 1 oz per day).
Another easy way to moderate how much chocolate you eat is by choosing individually wrapped chocolates. They're automatically portion controlled and can keep your consumption in check.
3. Make nutritious recipes with dark chocolate. If you're not the biggest fan of eating plain dark chocolate or are interested in incorporating it in other ways, try making some tasty, yet nutritious recipes with dark chocolate. You can try:
Roll halved, frozen bananas in dark chocolate and then refreeze for a frozen, chocolately treat. You can also sprinkle on chopped nuts for extra crunch.
Make your own homemade chocolate covered strawberries using melted dark chocolate.
Make hot chocolate from scratch using unsweetened cocoa powder. Use soy milk instead of cow's milk to make sure you get the full does of antioxidants.
You can also use cocoa powder in rubs and marinades - especially for beef.
Dip dried fruit like apricots into melted dark chocolate.

Tips.
Enjoy chocolate in moderation. Even healthier versions still add extra calories to your daily total.

Juni 22, 2020

How to Make Candy

How to Make Candy.

Candy making is enjoyable, both because it's fun to work with the sweet ingredients and because the end results are so very tasty! From very simple candies to very artistic versions, there is candy making for every skill level, depending on what interests you. In this article, you'll find a variety of candy making suggestions to whet your appetite for making candy at home.

Method 1 Making Simple Candy.
Most simple candy is based on sugar turned into a syrup, with flavoring or other simple additives.
1. Make sugar candy. This is a very simple candy that only requires sugar and water. Not so great for the teeth, this is best left for an occasional treat.
Some variations on the basic sugar candy include maple sugar candy, sparkly sugar candy and Sweet and Low™ sugar candy.
2. Make rock or crystallized candy. Rock or crystallized candy is a prettier version of sugar candy that requires a little extra effort but not much! This type of candy is a great one for parties and school fairs. Note––this form of candy is not to be confused with pulled rock candy (see below).
3. Make toffee. Toffee is another simple sugar treat that can be eaten plain or can be changed into many different flavors through the addition of flavoring extracts, nuts or fruit, and other items. There are quite a few possibilities here, including.
English toffee, Almond toffee, Marshmallow toffee, Bacon toffee, Toffee apple.
4. Make cotton candy (also known as fairy floss). This is a favorite treat for those attending fairs, showgrounds and sideshows. It's a little messy to make at home but it still tastes great!
5. Make marshmallow. A perennial favorite for many, marshmallows are fun snack foods, at home, for camping and hiking and when stuck in the office all day!

Method 2 Making Pulled Candy.
Pulled candy is formed by stretching the sugar medium into a sausage shape after it cools slightly, twisting and pulling to trap the air bubbles and create a shiny candy. It's hard work though––you need to be strong and able to handle the candy at a high temperature or it'll lose its pliability when too cool. These candies are for the specialist!
1. Make taffy. Taffy is a well-known form of pulled candy.
2. Make boiled sweets. Many boiled sweets are made using the pulling method. This type of traditional candy formed in the days when people had more time to be fussing about with candy making and there is an infinite variety of boiled sweet types and shapes that can be made. Typical pulled candies include humbugs and rock candy.
See How to make old fashioned hard candy for a range of different boiled sweet types.

Method 3 Making caramel candies.
Caramels are made by adding milky or creamy products to the sugar. These render the candies softer and creamier.
1. Make caramel cream candies or basic caramels. The basic caramel cream candies are vanilla flavored and allow the creaminess to take center stage above the flavor.
2. Try variations on the basic caramel theme. There are many possibilities for changing the flavor and texture of caramels. Here are just a few examples of what you can make.
Plain chocolate caramels, Chocolate nut caramels, Bacon caramels, Ribbon caramels, Vegan caramels.

Method 4 Making Nutty Candy.
Using nuts as the basis for candy has a long tradition and gives the candy substance, as well as a great flavor.
1. Use almonds for candy. Almonds have a wonderful shape that is just perfect for turning into candies, and the flavor is liked by many. Here are some suggestions.
Make candied almonds, Make almond bark, Chocolate coated almonds.
Make sugar or Jordan almonds – these are often used for wedding favors; they can be made plain white or can be colored to suit a theme.

2. Use peanuts for candy. Peanuts are a popular inclusion in many candies. Here are just a few ideas.
Peanut brittle and chocolate peanut brittle, Homemade versions of Reese's peanut butter bars
3. Try walnuts for candies. Walnut flavor and texture are ideal for candies. Try some of these recipes.
Make candied walnuts, Chocolate caramel walnuts.
4. Use other nuts in candies. Brazil nuts, pecans and hazelnuts are just some of the other nuts that are used frequently to turn into candies.
Pecan brittle, Cashew brittle.

Method 5 Making Fudge.
Fudge is a soft ball stage candy. It's not as fussy to make as some of the other candy types, hence it's a popular homemade candy variety.
1. Make basic fudge. Fudge can be very simple without much flavoring added and it still tastes terrific.
2. Make fudge varieties. There are probably more fudge varieties than anyone can possibly ever name and likely even more yet to be invented! Categorized by type, here are a few fudge suggestions to get you started:
Chocolate fudge: Cocoa fudge, chocolate fudge, etc.
Nut fudge: Peanut butter and marshmallow fudge, Snickers fudge, etc.
Fun fudge: Cookies and cream fudge, fantasy fudge, etc.
Fruit fudge: Orange fudge, apricot fudge, Coconut fudge, etc.

Method 6 Making Fondant and Marzipan Candy.
This type of candy requires more skill and confidence but you have to begin somewhere, so don't shy away from it! There are lots of possibilities when you use fondant and marzipan mediums for making candies, as you can shape, mold and sculpt many different designs.
1. Use marzipan to make candies. Making marzipan is something you can do at home, or you can buy it pre-packaged.
Typical marzipan candy shapes are fruit shapes––little apples, oranges, pears, lemons, strawberries, etc. Flowers are another ideal way to shape marzipan. Marzipan candies include using marzipan as a stuffing inside dried fruit pieces or between two nuts.
Some more ideas include: Marzipan bunnies, marzipan toadstools and Christmas candy.
2. Use fondant to make candies. Again, you can make fondant at home or buy it already made. Be aware that there are different types of fondant available, with varying levels of sugar and other ingredients, which affects softness, taste and durability. Ask the retailer for advice. Some may be more suited to covering cake than shaping as candies.
Typical fondant candies include round balls or cookie cutter shapes. Fondant candies are often flavored and may be covered in chocolate to form chocolate creams of varying flavors.
3. Note that both marzipan and fondant can use the same shaping techniques. Refer to the instructions of particular recipes for certainty; in some cases, the exact type of fondant (candy or cake) will impact whether it can be shaped.

Method 7 Making Truffles.
Truffles are half candy, half chocolate. Hence, they're mentioned here although not every candy maker will dabble with truffle making, as it's an art form in its own right.
1. Make basic chocolate truffles. The natural flavor for a truffle is chocolate, so this is a good place to start!
Variations on chocolate truffles include chocolate rum truffles and white chocolate truffles.
2. Branch out into different varieties of truffles. There are many different choices possible, here are just a few suggestions.
Strawberry balsamic truffles, Mint truffles, Christmas pudding truffles, Oreo truffles, Pumpkin truffles.

Community Q&A.

Question : Are there any substitutes for fondant that actually taste good, and don’t just taste sweet?
Answer : While some substitutes for fondant do exist, such as marzipan or gum paste, fondant can be flavored with flavoring extracts or cocoa powder. I would suggest flavoring the fondant rather than using a substitute, because fondant substitutes do not have the same properties as fondant.


Tips.
In many cases, sugar-free or sugar-reduced options are available for candy making.
Vegan and vegetarian options for some animal-based ingredients are available; do an online search for substitutes.
If you enjoy making basic candies, try more advanced versions. Set aside your time and expect failures; it's all part of learning to improve your abilities in the art of making candies.
Note that not everyone is fond of the almond flavor in marzipan––always ask before sharing.

Warnings.

All candy is best consumed in moderation. High levels of sugar and other non-essential nutrients can lead to health problems such as diabetes, acne, poor digestion, excessive weight gain and the like. See candies as occasional treats for special events.
Things You'll Need.
Candy thermometer - this can be crucial for some candies, so it's a worthwhile investment.
Suitable candy making equipment - many candy making enthusiasts reserve special bowls, spoons, etc. just for making candies with.
Boxes, linings, bags, etc. for gifting candies.
Airtight storage containers, usually the best for keeping candies longer.

Juni 03, 2020

How to Substitute Vegetables for Grains

How to Substitute Vegetables for Grains.

Giving up grains and eating vegetables as a substitute can be difficult. Grains are tasty and play a huge part in the average Western diet. Whether it's having bread on your sandwich, serving rice with your stir-fry or having pasta for dinner, grains are a big food group that can be hard to replace. However, many people are now moving away from grains at the advice of some diet plans (like the Paleo diet) or just to improve their overall diet. Some people restrict carbs in their diet as research has shown this helps with weight loss. Now there are tons of recipes and ideas on how to cut back on grains and replace them with more nutrient-dense foods like vegetables. Try using some of your favorite veggies to help reduce how many grains you eat on a daily basis.

Part 1 Swapping out Grains for More Vegetables.

1. Use vegetables to replace breads or wraps. If you normally pack a sandwich or pick up a wrap as a meal, it can be hard to think of ways to have a "sandwich" without the bread; however, there are a variety of vegetables that you can use instead.

An easy swap for bread or wraps are lettuce leaves. Many types of lettuces are cup-shaped or have large leaves which makes them great for rolling up sandwich fillings.

Choose lettuces like butter lettuce cups, iceberg lettuce, cabbage leaves, collard green leaves, kale or Swiss chard. These lettuces are big and will hold a decent amount of fillings without ripping or the items falling out.

In addition to a lettuce wrap, you can also make opened faced sandwiches with vegetables like grilled portobello mushrooms or sliced and baked sweet potatoes.

Once cooked, you can top your mushroom or sweet potato slice with your favorite sandwich toppings and serve. Use a fork and knife for this type of sandwich.

2. Swap in vegetables for pizza crust. Another item you can use vegetables in is for pizza crust. You can skip the carb and calorie heavy flour-based crust and use a vegetable instead.

Just like with open faced sandwiches, you can also use grilled or roasted portobello mushrooms as a pizza crust. Fill with a little tomato sauce and top with cheese or other toppings, like broccoli and onion.

If you want a more crust like pizza, try using cauliflower. Once grated and cooked, you can mold the cauliflower into a flat circle and top with sauce and cheese.

3. Make rice out of vegetables. If you normally have a side of rice with your dinner, consider using grated vegetables instead. It's a great way to decrease your carbohydrate intake.

One very popular swap for rice is cauliflower. By swapping in this low-calorie vegetable, you save yourself about 150 calories per serving.

Use a food processor to grate and finely chop the cauliflower. It should be similar in size to rice or couscous. You can use this in any recipe that calls for rice.

Another vegetable that you can use as a substitute for rice are parsnips. These look like white carrots, but when grated and finely chopped also serve as a great rice substitute.

4. Use vegetables as pasta. If you love a big bowl of pasta or a cold pasta salad, you'd be happy to know there are plenty of vegetables that can be substituted in place of noodles and macaroni.

One great tool to help you make a variety of vegetables into a spaghetti or linguine shape is a spiralizer. There are a variety of variations of this tool, but they all help turn veggies (or fruits) into spaghetti.

Great vegetables to try in your spiralizer are butternut squash, sweet potatoes, zucchini, yellow squash, beets, or cucumbers.

These noodles can be quickly boiled or steamed or eaten raw depending on what the recipe calls for.

If you like a baked pasta dish like lasagna, try using eggplant, red peppers, zucchini or yellow squash in place of the noodles. Slice length-wise into long, thin planks and layer with sauce and cheese.

Another option is to make your own gnocchi with either sweet potatoes or pumpkin. There's little to no flour in these and they're full of a nutrient-dense squash.

5. Bake with nut or bean flours. Outside of items like rice, pasta and bread, there are foods that use grain-based flours. Whether it's cakes, cookies or muffins, many foods contain flour.

Baked goods and pastries can still be enjoyed if you're following a low- or no-grain diet. Substitute regular wheat flour for nut or bean flours.

Many different nuts and beans can be ground into a fine flour-like consistency. You can use them in a variety of baked goods. You can try: almond flour, cashew meal, garbanzo bean flour and fava bean flour.

The proportions of other ingredients may change when you use these types of flours. Make sure you follow a recipe to help get the end product turn out correctly.

You can also use coconut flour, though this is fairly high in calories.

6. Use vegetables in place of chips or crackers. If you enjoy having crackers or chips as snacks, you can use vegetables as a swap for these flour based treats. Make your own using vegetables at home.

Many types of chips and crackers usually contain some sort of flour which makes them a grain-based food.

If you like crunchy, salty chips, trying make chips from kale. Washed, dried and baked in the oven, kale becomes crispy and light.

You can also use raw vegetables in place of chips and crackers. This is especially good when you have a dip like hummus or ranch dip. Both are great with raw vegetables.

If you want a more chip-like consistency, use starchy root vegetables instead. Thinly sliced, vegetables like beets, sweet potatoes, parsnips and carrots turn into crispy chips when baked in the oven.

Part 2 Using Vegetables in Place of Grains.

1. Try spaghetti squash marinara. A great option to try if you love spaghetti and meatballs is using spaghetti squash instead. This vegetable, when cooked, shreds into spaghetti-like strands and makes the perfect pasta replacement

To cook a spaghetti squash, carefully slice the squash in half lengthwise. Drizzle with a little olive oil, salt and pepper. Place the squash cut side down on a baking sheet and roast at 400°F (204.4°C) for about 40 minutes or until fork tender.

Allow the squash to cool to room temperature. Once cool, use a fork to shred the flesh of the squash. It should come out easily and naturally fall into little spaghetti strands.

Toss the cooked squash with warmed marinara sauce. Serve with your favorite meatballs and a sprinkle of Parmesan cheese.

2. Make a cold cucumber noodle salad. If you enjoy those cold soba noodle salads with peanut dressing, you'd be surprised at how well cucumbers do in this salad. Spiralized into spaghetti shape, they make this salad delicious.

Start by washing and drying a cucumber. English or hot house cucumbers are the best as their skin is tender and the seeds are small.

Spiralize the entire cucumber and slice "noodles" into manageable pieces — about 6 –10 inches (15 – 25 cm) in length.

Place the "noodles" in a bowl and toss with your favorite peanut sauce or dressing. Stir to combine.

Add in 2 cups of diced chicken, 1 cup of steamed broccoli florets, 1/2 cup of thinly sliced red peppers, 1 cup of steamed snap peas and 1/2 cup of diced green onions.

Toss everything to combine. Place in the refrigerator for at least 30 minutes to chill thoroughly. Once chilled, serve and enjoy.

3. Make cauliflower rice. If you love rice, you might want to try making cauliflower rice instead. It's very low-calorie and low-carb and very easy to make.

To start, roughly chop up a whole head of cauliflower. Leave only the florets and discard the woody, tough stems.

Put half of the cauliflower in a food processor. Pulse until the cauliflower breaks down into couscous or rice sized pieces. Set aside and process the remaining cauliflower.

To cook your cauliflower rice, add in a tablespoon of olive oil to a large skillet. Heat over medium high and add the cauliflower. Cook for five to eight minutes or until tender.

You can also use your cauliflower rice raw if you'd like. This is a great idea if you want to do a cold salad.

4. Bring a Mediterranean kale wrap for lunch. If you enjoy having a sandwich or wrap for lunch, consider swapping out the bread for a big piece of leafy kale. It's high in vitamins and minerals and makes a great sub for a wrap

Start by washing and drying a large kale leaf. If it has a thick, woody stem, take a paring knife and carefully remove it. This won't taste good in your wrap.

Spread on about a 1/4 cup of your favorite hummus topped with 1/4 of a sliced avocado.

Top with 2 tablespoons of feta cheese and a 1/4 cup of thinly sliced roasted red peppers.

Drizzle on your favorite salad dressing if desired (like a balsamic vinaigrette). Wrap up the fillings tightly and slice your wrap in half. Enjoy!

Part 3 Eating Grains in Moderation.

1. Decide what "moderation" is for you. Even if a diet you're following suggests avoiding all grains, having these foods occasionally is still appropriate. You don't have to avoid these foods in order to have a balanced or nutritious diet.

If you eat large quantities of grains, eat them on a regular basis or choose items that are highly refined, this isn't a overly healthy choice.

However, having grains (even refined grains) in moderation is appropriate and healthy, as they provide energy and nutrients. If you want to include some grain-based foods every now and again, decide what your definition of moderation will be.

For example, will you only have grains one or two times a week? Or will you have one serving per day?

Stick to your definition of moderation to keep these foods in check and make sure you don't overdo it.

2. Stick to appropriate portion sizes. One thing that is very important to do (with any food) is to measure the appropriate portion. This will help you stick to eating a moderate amount of grains.

When you plan to have a serving of grains, make sure to measure the portion size. This will help keep the total calories and carbohydrates in check.

Even if you choose a whole grain or a dish that is very nutritious, eating too much of it can cost you too many calories or carbohydrates.

For grains, measure out 1 oz or 1/2 cup. If you're having rice or pasta, measure the food after it's been cooked.[

3. Go for 100% whole grains. In addition to eating grains on occasion and making sure the portion sizes are appropriate, it's also a good idea to choose the most nutritious type of grain.

If you're going to splurge and have some bread, rice, pasta or another baked good, choose a nutritious option. That way, you're at least getting some nutritional benefits when you eat it.

The most nutritious types of grains are 100% whole grains. These are minimally processed and contain all parts of the grain (the bran, germ and endosperm). These are high in fiber and other beneficial nutrients.

Refined grains are much more processed and the nutrient containing parts of the grain — the bran and germ — are removed during processing.

Stick to 100% whole grains only. Try items like: brown rice, quinoa, whole wheat bread, whole wheat pasta, barley, millet or farro.

Tips.

Swapping in more vegetables for grains is a great way to increase the total amount of nutrients you're eating everyday.

Although this can help improve your diet, eating 100% whole grains is a OK and a nutritious addition to your diet.

There are a ton of recipes available to help make this grain-free recipes taste great. Try a few to see what works best for you.

Refined grains are quickly digested into simple sugars and then absorbed into the blood system. This can cause blood sugar levels to go up.

April 08, 2020

How to Bake with Protein Powder

How to Bake with Protein Powder.

Protein powder can increase your daily protein intake and make your baked goods more filling. Whey protein powder is a great addition to blueberry muffins, which are mixed with a combination of oat and almond flours. If you'd like quick brownies that are flavorful and filling, combine cocoa with protein powder, melted nut butter, and mashed bananas. For a simple breakfast, combine oats with protein powder and your favorite toppings. Bake the oatmeal cups in a muffin tin for simple, protein-packed breakfasts.

Ingredients.
Whey Protein Powder Blueberry Muffins.
1 cup (90 g) oat flour, 1/4 cup (24 g) almond flour, 3 egg whites, 1/2 cup (142 g) Greek yogurt, 1 cup (255 g) unsweetened applesauce.
2 tablespoons (21 g) honey, 1 teaspoon (5 ml) vanilla extract, 1 medium banana, peeled and mashed, 3 scoops (about 3/4 cup or 75 g) whey protein powder (plain or vanilla).
1 teaspoon (2 g) cinnamon, 1 1/2 teaspoons (7 g) baking powder, 1/2 teaspoon (2 g) baking soda, 1 teaspoon (2 g) orange zest or lemon zest.
1 cup (150 g) blueberries (fresh or frozen).
Makes 12 muffins

Protein-Powder Brownies.
3 medium, overripe bananas, 1/2 cup (125 g) smooth nut or seed butter (such as peanut, almond, soy, or sunflower).
1/4 cup (25 g) cocoa powder, 1 to 2 scoops (1/4 to 1/2 cup or 25 to 50 g) protein powder (paleo, vegan, or casein).
Makes about 9 brownies.

Protein Powder Oatmeal Cups.
3 cups (270 g) rolled oats, 3 scoops (75 g) protein powder, 1 teaspoon (4 g) baking powder, 1 teaspoon (2 g) ground cinnamon.
1/2 teaspoon (2.5 g) sea salt, 2 eggs, 1 teaspoon (5 ml) vanilla extract, 1/2 cup (128 g) unsweetened applesauce.
1/2 cup (142 g) plain Greek yogurt, 2 tablespoons (30 ml) coconut oil, melted, 1/4 cup (85 g) honey, 1 cup (240 ml) unsweetened almond milk.
2 tablespoons (20 g) hemp seeds, 6 tablespoons (63 g) chocolate chips, optional, 3/4 cup (192 g) blueberries, optional, 1 tablespoon (16 g) peanut butter, optional.
Makes 12 cups

Method 1 Using Protein Powder in Baked Goods.

1. Decide what protein powder to use. Buy protein powder online, from the grocery store, from a vitamin and supplement store, or from your local natural grocers. Since protein powders are derived from different sources, choose one based on your own health needs. Consider using: Whey or casein protein powders, which are easy to digest and include all of the essential amino acids.

Soy protein powder, which can boost bone density and reduce cholesterol.

Plant-based proteins, which can be made from hemp, rice or peas are good gluten-free and vegan choices.

2. Include moisture and fat in the recipe. Recipes that include protein powder usually have more moisture and fat because these are absorbed by the protein powder. Don't cut back on the moisture or fat because your baked goods won't have as much flavor and they'll be tough or rubbery.

Foods that add moisture include bananas, Greek yogurt, cottage cheese, cooked sweet potatoes and beets, pumpkin puree, and applesauce.

Fats used in baked goods include coconut butter, nut and seed butters, butter, and lard.

3. Avoid using too much protein powder. Don't be tempted to substitute most or all of the flour in a recipe with protein powder or the recipe won't turn out. Ensure that the batter for your baked goods isn't more than 50% protein powder or the food will be tough and dry.

4. Use the powder in recipes for breads, muffins, and cupcakes. Protein powder is great for baking because it's easy to add without changing the flavor of the food, especially if you use an unflavored protein powder. Protein powder works well in quick breads, muffins, pancakes, granola bars, and cupcakes.

Some recipes may specify which protein powder to use. If the recipe doesn't specify, use the protein powder that you're the most comfortable with using.

5. Make smart substitutions. If you'd like to use a different protein powder than the one that's recommended in your recipe, you can make a few swaps. You can substitute the same type of protein powder, but avoid substituting a completely different type of protein. Specifically, don't use a whey or casein-based protein powder in a recipe that calls for a plant-based protein powder.

If you're substituting a plant-based protein powder such as pea protein powder for another plant-based protein powder such as hemp powder, you can safely make substitutions.

Method 2 Baking Whey Protein Powder Blueberry Muffins.

1. Preheat the oven to 350 °F (177 °C) and prepare a muffin tin. Spray a 12-hole muffin tin with cooking spray or line it with muffin liners. Set the tin aside.

2. Mix together the egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana. Get out a large mixing bowl and place 3 egg whites into it. Add 1 peeled banana and mash it a little. Mix in 1/2 cup (142 g) of Greek yogurt, 1 cup (255 g) of unsweetened applesauce, 2 tablespoons (21 g) of honey, and 1 teaspoon (5 ml) of vanilla extract.

You can discard or save the egg yolks for another recipe.

3. Stir the oat flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest. Get out another mixing bowl and measure 1 cup (90 g) of oat flour into it. Stir in 1/4 cup (24 g) of almond flour, 3 scoops (about 3/4 cup or 75 g) of plain or vanilla whey protein powder, 1 teaspoon (2 g) of cinnamon, 1 1/2 teaspoons (7 g) of baking powder, 1/2 teaspoon (2 g) of baking soda, and 1 teaspoon (2 g) of orange or lemon zest.

4. Stir the wet mixture into the dry mixture. Pour the wet ingredients into the bowl with the dry ingredients and stir them until they're incorporated. The muffin batter should be smooth.

5. Fill the muffin tin and spread the blueberries on top. Use a cookie scoop or spoon to fill each hole in the muffin tin 3/4 full with batter. Get out 1 cup (150 g) of blueberries (fresh or frozen) and put about 8 berries on top of each muffin.

Avoid pushing the blueberries into the muffin batter or they may sink to the bottom.

6. Bake the blueberry muffins for 20 minutes. Put the muffin tin into the preheated oven and cook the muffins until they're golden brown and firm to the touch. If you insert a toothpick or cake tester into the center of a muffin, it should come out clean.

7. Serve or store the blueberry muffins. Let the muffins cool for a few minutes before you serve them. Store the cooled blueberry muffins in an airtight container in the refrigerator for 3 to 4 days.

Things You'll Need.

Whey Protein Powder Blueberry Muffins : Measuring cups and spoons, 12-hole muffin tin, 2 mixing bowls, Spoon or spatula, Toothpick or cake tester.

Method 3 Making Protein-Powder Brownies.

1. Preheat the oven to 350 °F (177 °C) and prepare a baking dish. Get out an 8 x 8-inch (20 x 20-cm) baking dish or a small loaf pan. Spray it with cooking spray to prevent the brownies from sticking.

2. Melt the nut or seed butter. Put 1/2 cup (125 g) of smooth nut or seed butter into a microwave-safe bowl or small saucepan on the stove. Microwave the nut or seed butter for 20 to 30 seconds or heat it over medium-heat on the stove. Heat the nut or seed butter for a few minutes, so it melts.

3. Put the bananas, cocoa powder, protein powder, and melted nut butter into a blender. Peel 3 medium, overripe bananas and put them into a blender. Add 1/4 cup (25 g) of cocoa powder, 1 to 2 scoops (1/4 to 1/2 cup or 25 to 50 g) of protein powder, and the melted nut or seed butter.

Avoid using whey protein powder for this recipe, because it will make the brownies gummy. Instead, use plant-based, soy, or vegan protein powder.

4. Blend the ingredients for 30 seconds. Put the lid on your blender and turn it on for about 30 seconds, so the brownie ingredients are completely combined and smooth.

5. Spread the batter in the pan and bake the brownies for 20 minutes. Scoop the batter into the greased baking dish. Use an offset spatula to spread the batter evenly. Put the dish into the preheated oven and bake the brownies for 20 minutes.

6. Check the brownies and remove them from the oven. Insert a toothpick or cake tester to see if the brownies have finished cooking. The tester or toothpick should come out clean. If it doesn't, return the brownies to the oven for another 3 to 5 minutes. Remove the cooked brownies and let them cool completely in the pan.

7. Slice and serve the protein powder brownies. Cut the brownies into as many pieces as you like. You should be able to get around 9 standard sized brownies. Refrigerate any leftover brownies in an airtight container for 3 to 4 days.

You can also freeze the brownies for 4 to 6 months.

Things You'll Need.

Protein-Powder Brownies : 8 x 8-inch (20 x 20-cm) baking dish or a small loaf pan, Measuring cups, Spoon, Microwave-safe bowl or small saucepan, Blender, Toothpick or cake tester, Knife.

Method 4 Baking Protein Powder Oatmeal Cups

1. Preheat the oven to 350 °F (177 °C) and grease a muffin tin. Spray a 12-hole muffin tin with cooking spray or brush it with melted coconut oil. Set the pan aside.

2. Mix the oats, protein powder, baking powder, cinnamon, and sea salt. Get out a large mixing bowl and place 3 cups (270 g) of rolled oats into it. Add 3 scoops (75 g) of protein powder, 1 teaspoon (4 g) of baking powder, 1 teaspoon (2 g) of ground cinnamon, and 1/2 teaspoon (2.5 g) of sea salt. Stir until the dry ingredients are combined.

3. Whisk the eggs, vanilla, applesauce, Greek yogurt, coconut oil, honey, and almond milk. Get out another mixing bowl and crack in 2 eggs. Whisk in 1 teaspoon (5 ml) of vanilla extract, 1/2 cup (128 g) of unsweetened applesauce, 1/2 cup (142 g) of plain Greek yogurt, 2 tablespoons (30 ml) of melted coconut oil, 1/4 cup (85 g) of honey, and 1 cup (240 ml) of unsweetened almond milk until they're combined.

4. Stir the wet ingredients into the dry ingredients. Pour the wet ingredients into the bowl with the dry ingredients and stir until they're just combined.

5. Spoon the batter into the tin. Divide the batter evenly between the 12 holes of the greased muffin tin.

6. Sprinkle the hemp seeds and optional toppings over the batter. Measure 2 tablespoons (20 g) of hemp seeds and scatter them evenly over the batter in the muffin tins. Decide if you'd like to top the oatmeal cups with chocolate chips, blueberries, or peanut butter. If so, sprinkle 6 tablespoons (63 g) of chocolate chips or 3/4 cup (192 g) of blueberries over the batter.

For a peanut butter drizzle, melt 1 tablespoon (16 g) of peanut butter in a microwave-safe container for 10 seconds and drizzle it over the batter.

7. Bake the oatmeal cups for 15 to 20 minutes. Put the tin into the preheated oven and cook the cups until they become golden and completely cooked throughout.

8. Cool the oatmeal cups for 20 minutes. Remove the tin from the oven and let the oatmeal cups cool completely in the tin before you take them out. Serve the cold oatmeal cups or store them in an airtight container at room temperature for up to 5 days.

To freeze the oatmeal cups, store them in an airtight container for up to 4 months. To reheat them, remove 1 to 2 cups and heat them in the microwave for 20 to 30 seconds.

Things You'll Need.

Protein Powder Oatmeal Cups : Measuring cups and spoons, 12-hole muffin tin, 2 mixing bowls, Spoon or spatula.

Januari 16, 2020

how to make recipes with chia seeds

How to Make Recipes With Chia Seeds.

Chia seeds are high in Omega-3 fatty acids and contain high levels of antioxidants and valuable nutrients. They are rich in fiber and do not need to be ground for your body to absorb their nutrients. Chia seeds can be used in many different ways. Follow these steps to make more recipes with chia seeds.







Method 1 Use Chia Seeds as a Topping.



Perhaps one of the easiest ways to add chia seeds to your diet is to sprinkle them on top of breakfast foods, baked goods, salads, and even meat dishes. They can be added before or after the food is cooked. Chia seeds have a nutty flavor and can even be eaten alone but if you choose to use them as a topping, try these suggestions to make sure they pair well with your recipes.



Add chia seeds as a topping for granola or cereal. Using chia seeds with recipes that are grain-based will make the seeds less noticeable. Oatmeal, muesli, and other breakfast grains make ideal bases for a sprinkle of chia seeds.



Top baked goods with chia seeds. Breads, muffins, granola bars, and other grain-based baked goods are simple receptacles for a few chia seeds.

If added before baking, the seeds develop a toasted flavor and may settle into the batter or dough. If added afterwards, do so while the baked good is still warm to enable the seed to attach itself firmly to the product.

Cobblers and streusels can easily incorporate a small handful of chia seeds with little noticeable impact on flavor, even for sweet dishes.



Sprinkle chia seeds on dairy products. Yogurt and ice cream can benefit from the nutty flavor and added texture of chia seeds as a topping.

If you prefer fruit-based jams or syrups with yogurt or ice cream, try stirring chia seeds into the fruit topping to blend them instead of sprinkling the chia seeds as a separate topping.



Use chia seeds as a salad topping. Chia seeds can be used like nuts or sunflower seeds in regular salads. They can also be mixed in with salad dressing just prior to serving.







Method 2 Use Chia Seeds as a Substitute in Recipes.



Regardless of the type of food you want to make, chia seeds can probably be used to replace one of the ingredients. Make a list of common substitutions that you would like to incorporate into your regular dishes until you learn how to appropriately mix the chia seeds into regular recipes.



Replace eggs or oil with chia seed gel. Mixing a tablespoon of chia seeds with ¼ cup of water will provide about the equivalent of a single egg or quarter cup of oil for a recipe. Most recipes can tolerate about a 25% substitution of chia seeds for eggs or oil without a noticeable alteration in flavor.

This technique can also help stretch eggs for omelets and soufflés. Just prepare about a quarter of your egg needs by mixing in chia seeds and milk into the beaten eggs about 10 minutes before cooking them.



Use chia seeds as a thickener. Because chia seeds form a gel in liquid, they can be added to soups, stews, sauces, and marinades to help thicken the liquid in place of corn starch or flour.

Chia seeds can also be blended into juice smoothies to add the thicker texture normally provided by whole fruits or yogurt.

If you have accidentally added too much liquid to a recipe, including baked goods, adding chia seeds can thicken the dough by absorbing the excess liquid.



Bind ingredients with chia seeds. Meatballs and meatloaf can be held together with chia seeds and a bit of water once mixed with the ground meat. Jellies, jams, and compotes can also benefit from the gel properties of chia seeds.



Replace oats or pudding mixes with chia seeds. Because chia seeds firm when mixed with liquid, ground seeds and flavorful liquids help form a gel that can give the consistency of porridge when hot or pudding when cold.

For dessert-like chia mixtures, mix the seeds with sweetened or flavored milks or juices. For breakfast-like chia mixtures, stir the seeds into hot milk or water and then flavor to your preferences with brown sugar, cinnamon, or other breakfast toppings.







Method 3 Add Chia Seeds to Traditional Recipes.

Chia seeds are very versatile, and because of their mild nutty flavor, they can be mixed into virtually any regular recipe. In some cases, additional liquid will be necessary to prevent over-drying or thickening of the food. Some experimentation may be necessary to get the appropriate consistency or quantity of chia seeds for your own recipes.





Mix chia seeds into one-dish meals. Lentil or bean soups, slow-cooker recipes, and casseroles are ideal for adding chia seeds.

Stir the seeds into the broth or sauce and monitor the consistency for about 15 minutes to determine if additional liquid is necessary. If so, consider adding the primary liquid base of the recipe (milk, broth, water, or juice, for instance).



Add chia seeds to peanut butter or other spreads. Because of the nutty flavor and texture, chia seeds can easily be added to sandwich spreads to get extra fiber and nutrients.



Include chia seeds in breading and batter. Chia seeds can be added to traditional breading for chicken, pork, and even tofu to add a nutty, crunchy aspect to traditional breadcrumb or cereal-based breading. Chia seeds can also be used in batters for fish or vegetable tempura to add flavor to pan-fried, battered dishes.



Mix chia seeds into rice dishes. Traditional recipes with a base of rice, such as jambalaya or stuffed peppers, can easily tolerate chia seeds added after the rice has been cooked completely. The meals will benefit from the added nutrients of the chia seeds without altering flavor significantly.



Include chia seeds in nut mixes. Homemade trail mix, nut clusters, and snack bags can easily incorporate chia seeds to improve nutrition and add to the nutty flavor of the original dish.





Tips.

Chia seeds can be mixed with nutritious liquids and consumed quickly for a healthy sports drink or breakfast shake.

Kids can easily make their own pudding or gelatin dessert as a fun project, making it easy to please the various dessert preferences of a large family. Offer mix-ins for homemade puddings such as coconut milk, fresh fruit, cinnamon, honey, brown sugar, or Nutella.

Add chia seeds to thicken blender (Vitamix) applesauce without cooking.



Warnings.

Although chia seeds are healthy additions to a balanced diet, consuming chia seeds with every meal can add a considerable amount of fat to the diet.

November 18, 2019