Super Substitutes

The best kind of apples to use for applesauce or baking are empire apples. Some recipes you could replace fat for applesauce are cakes and muffins.

Applesauce:

http://allrecipes.com/Recipe/sarahs-applesauce/detail.aspx

 The result of the applesauce was perfect. Taste exactly like the applesauce you can get at the grocery store. I think that this homemade recipe makes it taste better.

Splend is an artificial sweetener used as a calorie-free sugar substitute.It is sometimes good to use for a sugar substitute because it helps cut back on calories.

Stevia is a composite herb, native to South America,whose leaves are the source of a noncaloric sweetener.

Apple Crisp:

http://truvia.com/recipes/sweets/other-desserts/apple-crisp/

 The result of the apple crisp was excellent. Although it tasted very cinnamony, it was delicious.

MCT Brownies

Three different types of healthy fats are saturated fats, monounsaturated fats, and polyunsaturated fats. MCT's are one of the most concentrated sources of energy that the body uses. Because it is such a great energy source, Medium Chain Triglycerides can be used in place of carbohydrates in the diets of those who wish to restrict their intake of carbohydrates. These brownies were simply made like normal brownies except we used coconut oil, which is one of the most healthy fats.

The result of the brownies were absolutely delicious. I bake brownies and cakes all the time at home and these brownies were a healthy change.

Lentil Burgers: Protein Powerhouse

Yesterday in class we prepared Lentil Burgers, veggie burgers, instead of regular hamburgers. They were definitely a success, and had a shocking taste.

Proteins are made of strings of amino acids that form chains known as peptides. Our bodies need dietary protein to accomplish many basic functions, such as building bones, moving muscles, and repairing tissue. Dietary protein, an essential nutrient, comes from meat, dairy, and certain grains and beans. (http://www.wisegeek.com/what-is-dietary-protein.htm) Each person needs a certain amount of protein in their diet. Not everyone needs the same amount, it depends on your weight and size. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat.(http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52)

A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. An incomplete protein is any protein that lacks one or more essential amino acids in correct proportions. These can also be referred to as partial proteins. The lentil burgers would be an incomplete protein.

http://vegetarian.about.com/od/maindishentreerecipes/r/lentilburger.htm

Cooking with Healthy Fats

The recipes Jeff and I made were guacamole and french fries. The healthy fats that were used in these recipes are olive oil and avacad, they have lots of vitamins, minerals, and protein.

There are four types of fat: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Saturated fats come for animal foods, such as dairy products. They help reduce belly fat and boost metabolism. Also, they lower your cholesterol and risk of heart disease. Trans fats are considered long shelf-life. It is good to avoid the processed ones and it is also the worst fat out there. Monounsaturated fats are the opposite of saturated fats, obviously. They help your cholesterol and reduce belly fat. Polyunsaturated fats are found in fish and corn oil. (Omega 3's and Omega 6's) These fats tend to lower your cholesterol level as well. 

 The result of these recipes were fantastic. The guacamole tasted like it was professionally made, and it was very fresh.The fries were different, but in a good way. I definitely enjoyed them and I would attempt to make them at home. 

All people should include fats in their diet because without them, we wouldn't be able to survive. Healthy fats help us function correctly and give us energy, as well as vitamins and minerals. Each person needs about 1/3 of their diets to be of fats.

http://allrecipes.com/recipe/baked-basil-fries/detail.aspx

http://allrecipes.com/recipe/guacamole/detail.aspx

"Quinoa: The Super Carbohydrate"

Quinoa Cookies

Healthy cookies? We thought you’d never ask. Quinoa is a high-protein, high-fiber grain that you might already have in your kitchen. Luckily for us, it’s also awesome in cookies. We promise that it’ll be way worth the effort when you’re finished, though.

What you’ll need: 

2/3 cup dry quinoa

1/3 cup rolled oats

1/2 cup creamy peanut butter 

1 Tbsp melted butter

1/3 - 1/2 cup maple syrup to taste

1/2 cup shredded unsweetened coconut

1/2 cup mini chocolate chips

2 tsp vanilla extract

1/4 to 1/2 tsp sea salt

What you’ll do: 

1.  Toast oats and quinoa in a toaster over at 350° for a few minutes. Make sure you keep an eye on them, because they can burn quickly!

2.  Lower the oven to 325°.

3.  Combine all ingredients in a medium-sized mixing bowl and refrigerate for 15 minutes.

4.  Scoop cookie dough by the tablespoon onto a parchment-lined cookie sheet. If you pack the dough tightly with a melon ball scooper forming nice, rounded tops, the cookies will keep their shape better while they’re baking. 

5.  Bake for 10-12 minutes.

6.  Allow the cookies to cool for 5 minutes. Dig in!

Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas." It is grown in South America and is considered a complete protein because it includes all nine essential amino acids. 
Fiber is parts of grains, fruits, and vegetables that contain cellulose and are not digested by the body. Soluble fiber maintains lower blood sugar levels, dissolves in water and is mainly found in fruits, legumes and oats. 

Insoluble fiber is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

I liked these cookies because they were very tasty and are healthy for you.