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Baking and Cooking with Sugar Substitutes

WITH 8 DELICIOUS RECIPES BAKING AND COOKING WITH SUGAR SUBSTITUTES | Diabetes Self-Management

Baking and Cooking with

Sugar Substitutes BY AMY CAMPBELL, MS, RD, LDN, CDE

C

hances are, you’ve tried one or more sugar substitutes in an effort to cut calories or control your carbohydrate intake. Maybe you use a sweetener such as sucralose (brand name Splenda) in your morning coffee, or you might reach for a can of diet soda that contains aspartame to help quench your thirst. But you might be wondering about using sugar substitutes when you cook or bake. Can you use them, and, if so, what works best?

Sugar Substitutes 101 Sugar substitutes, which are also called artificial sweeteners, nonnutritive sweeteners or noncaloric sweeteners, are sweeteners that contain virtually no calories and no carbohydrate. These sweeteners are chemicals or plant-based substances that are hundreds of times sweeter than regular sugar (sucrose) and that have little or no effect on blood sugar levels. Sugar substitutes are very popular among people who have diabetes, as well as the general population. Given that a can of regular Diabetes Self-Management | BAKING AND COOKING WITH SUGAR SUBSTITUTES

cola contains 143 calories and 40 grams of carb (all of them from sugar), it’s easy to understand why one would reach for a can of diet soda with 0 calories and 0 grams of carb. Another class of sweeteners called sugar alcohols also are used as sugar substitutes. These sweeteners contain about half the calories and carbohydrate as sugar (for reference, a teaspoon of sugar contains 16 calories and 4 grams of carb). Examples of sugar alcohols include sorbitol, mannitol, erythritol and xylitol. Common side effects of sugar alcohol are gassiness, bloating, cramps and diarrhea, although small amounts generally are well-tolerated. While sugar alcohols are available for use in cooking or baking, they more commonly are used as additives by food manufacturers for products such as sugar-free candy and no-sugar-added ice cream, for example.

The Role of Sugar in Baking and Cooking Regular or table sugar is known for its sweetness—and its calories and carbs. Sugar gets a bad rap and is blamed for many major health problems such as obesity and Type 2 diabetes. But

all cooks and bakers know that sugar is an invaluable ingredient in helping to ensure foods not only taste good, but also have the right texture, color and volume. Sugar does more than just make foods and beverages taste good. In baked goods, such as cakes, cookies and brownies, sugar creates a light, tender product and adds volume. It also helps trap and hold moisture so that those chewy chocolate chip cookies don’t immediately turn into hockey pucks. Sugar also helps with browning (picture a golden crust on a loaf of banana bread) and can crystalize to add crunch or texture to baked goods. If you’re a bread baker, you probably know that sugar helps to feed the yeast that provides leavening. When sugar is heated, it caramelizes, forming the basis for caramel sauce or flan. And who doesn’t appreciate the beauty of a flaming baked Alaska dessert or lemon meringue pie with its frosty white peaks, formed by egg whites beaten with—you guessed it—sugar! Sugar also plays a role in cooked dishes to help smooth out bitterness and tartness. For example, spaghetti sauce, barbeque sauce and some salad dressing recipes often call for a little bit of sugar to help tame sharp flavors.

Using Sugar Substitutes Sugar substitutes can be used in both cooked items and baked goods, but it’s important to realize that the end result may not be identical to the same product made with sugar. Sugar substitutes, while very sweet, don’t have the same properties or chemical composition as table sugar. For these reasons, be prepared for the following issues. A lighter color. Baked goods made with sugar substitutes tend to be light in color. Sugar substitutes don’t provide the same browning effect as sugar. Flatter products. Cakes, quick breads and muffins may not have the same volume when prepared with sugar substitutes. Texture differences. Baked goods made with these sweeteners tend to be drier and denser (almost like a biscuit) than those made with sugar because the sweeteners don’t hold moisture. Besides being drier, products may become stale more quickly. Taste differences. Sugar substitutes can impart an aftertaste; some people find this more noticeable than others. Cooking time. You may need to adjust the time required to bake a cake or cookies made with sugar substitutes. To prevent your grandmother’s spice cake from turning out like a pancake (and tasting like cardboard), it’s generally recommended not to use a sugar substitute in a baked goods recipe for all the sugar called for. Depending on the sweetener you are using, the proportions of sugar may vary. Check the product’s package or website for specific information on how to bake with a sugar substitute. Despite some of the issues that can occur when using sugar substitutes, they can still be useful in helping you and your family cut down on sugar while enjoying sweet treats. However, not all sugar substitutes are well-suited for cooking and baking, so choose wisely. Here are the sugar substitutes best suited for cooking and/or baking. Sucralose: This sweetener is 600 times sweeter than sugar.

The Food and Drug Administration (FDA) has approved eight sugar substitutes. • Acesulfame-K (brand names Sunett and Sweet One) • Advantame • Aspartame (brand names Equal and Nutrasweet) • Monk fruit extract (brand names Pure Fruit, Monk Fruit in the Raw, Fruit Sweetness) • Neotame (brand name Newtame) • Saccharin (brand names Sweet’N Low and Sugar Twin) • Steviol glycosides, or rebiana (brand names PureVia, Truvia, SweetLeaf, Zing) • Sucralose (brand name Splenda)

One teaspoon contains one calorie and 0 grams of carb, and one cup contains 48 calories and 12 grams of carb. This sweetener is heat stable and therefore great for baking, cooking and canning. It’s also available in a brown sugar version. Splenda’s website provides helpful tips for baking and cooking with Splenda. For example, when baking cookies, it advises substituting only the white sugar in the recipe with Splenda, not the brown sugar. Doing so will retain a cookie’s characteristic chewy or crunchy texture. To ensure cakes and quick breads rise to their full height, Splenda advises using small pans and adding nonfat dry milk powder and baking soda for every one cup of granulated Splenda used. For more helpful hints, visit www. splenda.com. Saccharin: Years ago, saccharin was pretty much the only sweetener in town. Tab, one of the first diet sodas to hit the market, was sweetened with saccharin. This sweetener is 300 times sweeter than sugar. It’s available in packets, in bulk and in a liquid form. One packet contains 2 calories and 0.5 grams of carb. The Sweet’N Low website states that saccharin is heat-stable, making it suitable for baking, cooking and canning. While you can substitute saccharin for all the sugar in a recipe, the website advises keeping some of the sugar in baked goods recipes to maintain proper volume and texture. A substitution chart is provided to determine BAKING AND COOKING WITH SUGAR SUBSTITUTES | Diabetes Self-Management

The skinny on sugar substitutes » Saccharin is the oldest artificial

» Monk fruit extract, also

sweetener on the market. Researchers at Johns Hopkins University discovered saccharin in 1879. Saccharin was widely used during the two world wars when there was a sugar shortage; after World War II, its popularity grew when Americans focused more on weight. Saccharin is a white, crystalline powder, 300-500 time sweeter than regular sugar. It’s not metabolized by the body, so it’s excreted in the same form it is ingested. Saccharin is probably one of the most studied ingredients in our food supply, and also one of the most controversial. In 1977, the FDA proposed a ban against saccharin use but Congress intervened and instead required a warning label be added to products containing saccharin; this warning was revoked in 2000. Today, health agencies believe saccharin is safe for use in the general population, and it is used in more than 100 countries. The FDA’s Acceptable Daily Intake (ADI) for saccharin is 5 milligrams per kilogram body weight: That means a 150-pound adult could safely consume 340 milligrams of saccharin every day over his or her lifetime without any adverse effects, or about nine packets daily.

known as luo han guo, is native to the forests of southern China. The fruit itself looks like a melon but actually is a gourd. Monk fruit grows on vines and is about the size of a lemon. Food manufacturers have been able to extract compounds of this fruit, called mogrosides, which are antioxidants that are about 300 times sweeter than sugar. The consistency of this sweetener is very much like granulated sugar. Because it’s only grown in the southern regions of China, it is quite expensive to cultivate. The extraction of the mogrosides is very involved and takes a long time, adding to the expense. And Chinese law prevents monk fruit and its genetic material from leaving the country, meaning it cannot be grown elsewhere. Available brand names of monk fruit extract include Monk Fruit in the Raw, Lakanto Monk Fruit Sweetener, Health Garden Monk Fruit Sweetener and Skinnygirl Monk Fruit Extract Liquid Sweetener. One 0.8-gram packet of Monk Fruit in the Raw contains less than 1 gram of carbohydrate and 0 calories. Mogrosides have antioxidant properties, appear to have anticancer properties and may have the ability to prevent diabetes complications. While there are no known reported adverse effects, it has not undergone extensive testing. The Center for Science in the Public Interest (CSPI) recommends using this sweetener with caution because there are no long-term studies to support its safety. No ADI has been set yet.

» Sucralose is 600 times sweeter than regular sugar and actually is made from sugar. It is made by replacing three hydrogen-oxygen groups on a sucrose molecule with three chlorine atoms. These chlorine atoms help to create a very stable structure. Sucralose was discovered in 1976 and was approved for general use in 1999. It is found in over 4,500 foods and beverages and has undergone extensive safety testing. Studies have determined sucralose is safe for the general population. It’s a good choice for people who have diabetes because it does not affect blood sugar levels. The ADI for sucralose is 5 milligrams per kilogram of body weight per day, or about 165 packets of sucralose.

» Stevia. The stevia plant belongs to the Asteraceae family and is a cousin of daisies and ragweed. The species of stevia used to sweeten food is called Stevia rebaudiana. It’s native to South America, but it’s also grown in Asia. Stevia gets its sweetness from two chemicals: stevioside and rebaudioside A. While stevia

Diabetes Self-Management | BAKING AND COOKING WITH SUGAR SUBSTITUTES

has been sold for years in health-food stores, the FDA rejected the use of stevia in foods in the 1990s; stevia could be sold only as a dietary supplement. The stevia now on grocery shelves contains the rebaudioside A leaf extract (also known as reb A or rebiana). Two companies, Cargill and Merisant, developed this stevia extract and in 2008 petitioned the FDA to give it GRAS (generally recognized as safe) status, to which the FDA agreed. Whole-leaf stevia has not been granted GRAS status or approved by the FDA as a sweetener. Rebiana is about 200-400 times sweeter than regular sugar. Currently, it’s used in tabletop sweeteners, beverages and many food products. One packet of a stevia-based sweetener contains about 0-1 calorie, and roughly 1-4 grams of carb, depending on the brand. Some brands contain erythritol, a sugar alcohol, or dextrose, a type of sugar. These are added to provide bulk and texture. Stevia leaf extract has been studied, and no significant adverse effects have been reported. There have been some reports of bloating, nausea and diarrhea, and it may leave an aftertaste or taste bitter. The ADI is 4 milligrams per kilogram of body weight per day; this means that a 150-pound person can safely consume 816 milligrams of stevia leaf extract, or roughly 40 packets of tabletop stevia sweetener per day.

the right amount of saccharin to use in a recipe. To enhance volume and texture, other helpful baking hints are provided on Sweet’N Low’s website, including increasing the amount of liquid ingredients and adding an extra egg or two egg whites. To learn how to best use saccharin in recipes, visit www.sweetnlow.com or www.sugartwin.com. Stevia (steviol glycosides): Some of the newer sweeteners to enter the market are the stevia-based sweeteners. These sweeteners contain an extract from the stevia leaf called

and ice cream products. Unlike nonnutritive sweeteners such as aspartame, sucralose and stevia, sugar alcohols do contain some calories and carbohydrate but in amounts less than those found in sugar. If consumed in large amounts, sugar alcohols may have an effect on blood sugar levels; they also can cause stomach upset and diarrhea in some people because they are not completely digested. Xylitol is a sugar alcohol that can be using in baking. It can be used, cup for cup, in place of all of the sugar in a recipe. Xylitol is heat stable and even provides some volume and texture, unlike other types of sweeteners. However, one brand of xylitol called XyloSweet recommends not using xylitol for making bread or pastries as they won’t rise enough. Also, because xylitol absorbs moisture, baked products may be dry; you may need to increase the amount of liquid ingredients in the recipe to compensate. Erythritol, another sugar alcohol, may be used for baking as well. Sold under the name ZSweet, erythritol has less effect on the digestive tract than other sugar alcohols, making it suitable for people who may suffer from bloating, cramps or diarrhea from ingesting sugar alcohols. For more information on baking with sugar alcohols, visit www.xlear.com and www.zsweet.com.

Sugar substitutes can be useful in helping you and your family cut down on sugar while enjoying sweet treats. rebaudioside-A. The term “stevia” refers to the entire stevia plant, which is not the same as stevia-based sweeteners. Stevia-based sweeteners are 200 times sweeter than sugar. One packet contains between zero and one calorie and one to four grams of carb, depending on the brand. One brand, Truvia, contains erythritol, a sugar alcohol that is added to provide bulk and texture. Pure Via contains dextrose, a type of sugar. Stevia-based sweeteners are suitable for baking; however, they can’t replace sugar cup for cup in recipes. It’s best to leave at least ¼ cup of sugar in the recipe to help with browning and provide texture. You likely will need to use a lower baking temperature and increase the baking time. Find more tips and recipes at the manufacturers’ websites: www.truvia.com, www.purevia.com, www.sweetleaf. com, www.zingstevia.com. Monk fruit extract (luo han guo): Monk fruit extract is another newcomer to the sweetener scene. This sugar substitute is derived from the monk fruit, a gourd native to southern China and Thailand. The fruit itself has been used for centuries as a medicinal remedy to treat ailments ranging from sore throats to diabetes. Monk fruit extract’s sweetness comes from antioxidants called mogrosides that are 200 times sweeter than sugar. One packet of the sweetener has 0 calories and less than 1 gram of carb. The FDA gave monk fruit extract GRAS (generally recognized as safe) status in 2009; at this point, this sugar substitute doesn’t have rigorous scientific evidence behind it. However, that being said, there is no evidence to suggest this sweetener has any side effects or could be harmful. Monk fruit extract is heat stable, so it’s suitable for cooking and baking. This sweetener can be substituted for sugar in recipes for sauces, dressings and beverages. However, when it comes to baked goods, one of the manufacturers, Monk Fruit in the Raw, recommends substituting monk fruit extract for half the sugar in a recipe. To learn more, visit www.intheraw. com/products/monk-fruit-in-the-raw. Sugar alcohols: Sugar alcohols such as xylitol, sorbitol and erythritol are sugar substitutes that are used to sweeten many foods, such as sugar-free candies and no-sugar-added cookies

Sugar Substitute Blends While sugar substitutes can help reduce calorie and carb intake, they don’t possess all the properties of sugar, which means they either may not be suitable for baking at all, or the final product may not have the same texture, volume or appearance as a baked good made with sugar. For this reason, many of the sugar substitute manufacturers also produce “sugar blends,” which combine a particular sugar substitute with sugar. If you decide to bake with a sugar blend, be sure to read the instructions. When replacing sugar with a sugar blend, you’ll generally use half as much—for example, ½ cup of sugar blend instead of 1 cup of sugar. Available sugar blends include: Splenda Sugar Blend and Splenda Brown Sugar Blend; Pure Via Turbinado Raw Cane Sugar and Stevia Blend; Truvia Baking Blend and Truvia Brown Sugar Blend; SweetLeaf SugarLeaf; and Zing Baking Blend. Remember, too, that sugar blends do contain calories and carbohydrate, so be sure to account for these in your eating plan. † Amy Campbell, MS, RD, LDN, CDE, is director of clinical education content development and training at Good Measures. She has developed and conducted training sessions for various disease and case management programs and is a frequent presenter at disease management events. She is the author of Staying Healthy with Diabetes: Nutrition and Meal Planning, and has co-authored several books, including The Joslin Guide to Diabetes and Eat Carbs, Lose Weight with fitness expert Denise Austin. Read her weekly blog at www.diabetesselfmanagement.com/blog/Amy_Campbell BAKING AND COOKING WITH SUGAR SUBSTITUTES | Diabetes Self-Management

ABOUT THE RECIPES

For the Way You Live T

he recipes in this publication were specially selected for people with diabetes. All are based on the principles of sound nutrition as outlined in the dietary guidelines developed by the U.S. Dept. of Agriculture and the U.S. Dept. of Health and Human Services, making them perfect for the entire family. Diabetic Cooking recipes are not intended as a medically therapeutic program nor as a substitute for medically approved meal plans for individuals with diabetes. Instead, they contain various amounts of calories, fat, protein, cholesterol, sodium, fiber, and carbohydrate that will fit easily into an individualized meal plan designed by you and your certified diabetes educator, registered dietitian, or physician. Each person’s dietary needs are different. There is no single food plan that works for everyone. That’s why we have included a nutritional analysis with each recipe. Then, no matter what your dietary goals are, you have the information you need to choose the recipes that are right for you. A Word About Sugar In 1994, the American Diabetes Association lifted its absolute ban on sugar from its recommended dietary guidelines. Under these guidelines, you can exchange 1 tablespoon sugar for a slice of bread, for example, because each is considered a starch exchange. The guidelines for sugar are based on scientific studies that show carbohydrate in the form of sugars does not raise blood sugar levels more rapidly than other types of carbohydrate-containing foods. What is important is the total amount of

Understanding Our Symbols Like everyone, you’re busy – and we kept that in mind when we selected recipes for this issue. Many of the recipes in Diabetic Cooking can be prepared in 30 minutes or less. Others require short preparation times followed by long cooking times. We’ve also included symbols to help you more easily find those recipes especially low in fat, sodium, and carbohydrates, and high in fiber. LOW-FAT RECIPE

Contains 3 grams or fewer of fat per serving Contains 140 milligrams or fewer of sodium per serving LOW-CARBOHYDRATE RECIPE

Contains 15 grams or fewer of carbohydrate per serving HIGH-FIBER RECIPE

Contains 5 grams or more of fiber per serving

Nutritional Analysis The nutritional analysis that appears with each recipe was calculated by an independent nutrition consulting firm. Every effort has been made by

Diabetes Self-Management | BAKING AND COOKING WITH SUGAR SUBSTITUTES

Sweet & Spicy Whole Grain Snack Mix

MAKES 6 SERVINGS

MAKES 10 SERVINGS Serving Size: ½ cup snack mix

Nutrients per Serving: Calories 251, Total Fat 5g, Saturated Fat 1g, Protein 19g, Carbohydrates 32g, Cholesterol 39mg, Dietary Fiber 4g, Sodium 505mg  Dietary Exchange: 2 Bread/Starch, 1 Vegetable, 2 Meat

1 pound 95% lean ground beef 1½ cups finely chopped green bell pepper 1 (14½-ounce) can stewed tomatoes ¼ cup water 2 tablespoons tomato paste 1 tablespoon chili powder  1 tablespoon Worcestershire sauce 1 packet sugar substitute

LOW-SODIUM RECIPE

carbohydrate eaten, not the source. However, sweets and other foods high in sugar may also be high in fat and low in nutrients. So the better choice between an apple and a doughnut is still an easy one to make. Sugar can be eaten in modest amounts as part of a balanced diet, whether or not the person has diabetes. When figured into your meal plan, a small amount of sugar enhances a food’s flavor and texture without being harmful. If you have any questions or concerns about the use of sugar, consult your certified diabetes educator, registered dietitian, or physician for more information.

Chunky Joes

the editors to check the accuracy of these numbers. However, because numerous variables account for a wide range of values for certain foods, nutritional analyses should be considered approximate. The analysis of each recipe includes all ingredients listed for a recipe except ingredients labeled as “optional” or “for garnish.” When a range is offered, the first amount listed is used in the calculation. If an ingredient is listed with an option, the first item is used in the calculation. Foods shown on the same plate in a photograph and foods listed as “serve with” suggestions at the end of a recipe are not included in the recipe analysis unless they’re listed in the ingredient list. In recipes calling for rice or noodles, the analyses are based on rice or noodles prepared without added fat or salt, unless otherwise stated.

1 teaspoon ground cumin, divided

Nutrients per Serving: Calories 127, Total Fat 3g, Saturated Fat 1g, Protein 4g, Carbohydrates 24g, Cholesterol 0mg, Dietary Fiber 3g, Sodium 216mg  Dietary Exchange: 1½ Bread/Starch, ½ Fat

1 egg white ¼ cup sugar substitute 1 tablespoon soy sauce ¼ teaspoon ground red pepper 2 cups spoon-size shredded wheat cereal 2 cups wheat cereal squares 2 cups unsalted mini-pretzel twists

1. Preheat oven to 300° F. Coat large nonstick baking pan with nonstick cooking spray; set aside. 2. Place egg white in large bowl and whisk until foamy. Whisk in sugar substitute, soy sauce and red pepper. 3. Combine cereals, pretzels and peanuts in medium bowl. Add to egg white mixture; toss to coat. Spread in even layer on prepared pan; bake 30 minutes, stirring every 10 minutes, until crispy. Cool completely on pan on wire rack. Store in airtight container for up to 1 week. Take Note! This recipe was tested with sucralose-based sugar substitute.

¼ cup dry-roasted unsalted peanuts

6 hamburger buns, warmed 1. Lightly coat 12-inch skillet with nonstick cooking spray. Heat over high heat until hot. Add beef; cook and stir 3 minutes or until no longer pink. Drain on paper towels; set aside. Wipe out skillet with paper towels.  2. Coat skillet with cooking spray; heat over medium-high heat until hot. Add beef and bell pepper; cook and stir 4 minutes or until bell pepper is just tender. Add tomatoes, water, tomato paste, chili powder, Worcestershire sauce, sugar substitute and ½ teaspoon cumin. Bring to a boil. Reduce heat and simmer, covered, 20 minutes or until thickened. 3. Remove from heat and stir in remaining ½ teaspoon cumin. If thicker consistency is desired, cook 5 minutes longer, uncovered, stirring frequently. 4. Spoon ½ cup mixture onto each bun. Serve.

BAKING AND COOKING WITH SUGAR SUBSTITUTES | Diabetes Self-Management

Carrot and Oat Muffins

Fish Taco Salad MAKES 2 SERVINGS Nutrients per Serving: Calories 286, Total Fat 9g, Saturated Fat 1g, Protein 25g, Carbohydrates 28g, Cholesterol 52mg, Dietary Fiber 4g, Sodium 305mg Dietary Exchange: 2 Bread/Starch, 3 Meat

2

cups shredded romaine lettuce

1

medium cucumber, seeded and chopped

²/3 cup cherry or grape tomatoes, halved ½ cup chopped celery ¾ cup (about 6 ounces) flaked cooked cod or other firm white fish Juice of ½ lime 1

tablespoon olive oil

¼ teaspoon black pepper

ote! Take N e to ur Make s pot so h t e watch tatoes the po rn. u don’t b

¼ cup fat-free sour cream

MAKES 12 MUFFINS

¼ cup reducedsodium salsa

Nutrients per Serving: Calories 130, Total Fat 3g, Saturated Fat 1g, Protein 3g, Carbohydrates 23g, Cholesterol 35mg, Dietary Fiber 2g, Sodium 182mg

1

Dietary Exchange: 1½ Bread/Starch, ½ Fat

teaspoon sugar substitute or sugar

11-15 baked corn tortilla chips (about 1 ounce) 1. Layer romaine, cucumber, tomatoes, celery and fish in large bowl. 2. Whisk together lime juice, oil and pepper in small bowl. Pour dressing over salad; toss lightly. Divide salad evenly between two serving plates. 3. Whisk together sour cream, salsa and sugar substitute in small bowl. Pour evenly down center of each salad. Crumble tortilla chips; sprinkle down each side of sour cream mixture.

½ cup fat-free (skim) milk ½ cup unsweetened applesauce 2 eggs, beaten 1 tablespoon canola oil ½ cup shredded carrot (1 medium to large carrot) ¾ cup plus 2 tablespoons old-fashioned oats ¾ cup whole wheat flour ¾ cup all-purpose flour ¹/3 cup sugar or ¼ cup sugar plus 1 tablespoon sugar substitute 1½ teaspoons baking powder 1 teaspoon ground cinnamon ½ teaspoon baking soda ¼ teaspoon salt ¼ cup finely chopped walnuts (optional)

1. Preheat oven to 350°F. Spray 12 standard (2½ -inch) muffin cups with nonstick cooking spray. 2. Whisk milk, applesauce, eggs and oil in large bowl until blended. Stir in carrot. Combine oats, whole wheat flour, all-purpose flour, sugar, baking powder, cinnamon, baking soda and salt in medium bowl; mix well. Add flour mixture to applesauce mixture; stir just until batter is moistened. Do not overmix. 3. Spoon batter into prepared muffin cups, filling twothirds to three-fourths full. Sprinkle 1 teaspoon walnuts over each muffin, if desired. 4. Bake 20 to 22 minutes or until muffins are golden brown. Cool muffins in pan 5 minutes; remove to wire rack to cool completely. Take Note! These muffins are best eaten the same day.

Candied Sweet Potatoes MAKES 6 SERVINGS

½ cup water

Nutrients per Serving: Calories 183, Total Fat 10g, Saturated Fat 1g, Protein 2g, Carbohydrates 21g, Cholesterol 35mg, Dietary Fiber 1g, Sodium 129mg

¼ cup (½ stick) margarine

Dietary Exchange: 1½ Bread/ Starch, 2 Fat

3

medium sweet potatoes (1½ to 2 pounds), peeled and sliced into rounds

10 packets sugar substitute Diabetes Self-Management | BAKING AND COOKING WITH SUGAR SUBSTITUTES

1

tablespoon vanilla

1

teaspoon nutmeg

Place potatoes in large saucepan. Sprinkle with sugar substitute. Add water, margarine, vanilla and nutmeg. Bring to a boil. Reduce heat; cook, covered, 20 to 25 minutes or until potatoes are tender and cooking liquid becomes syrupy. BAKING AND COOKING WITH SUGAR SUBSTITUTES | Diabetes Self-Management

FALL BAKING

Cranberry-Apple Chutney MAKES 20 SERVINGS (2 TABLESPOONS PER SERVING) Nutrients per Serving: Calories 41, Total Fat 1g, Saturated Fat 1g,  Protein 1g, Carbohydrates 12g, Cholesterol 0mg, Dietary Fiber 1g,Sodium 3mg  Dietary Exchange: 1 Fruit

1 cup sweet onion, chopped 1 cup sucralose-based sugar substitute ³/4 cup unsweetened apple juice ½ cup packed light brown sugar 1 teaspoon ground cinnamon ½ teaspoon ground ginger ¹/8 teaspoon ground cloves 1 package (12 ounces) fresh or frozen cranberries 1 large Granny Smith apple, peeled and cut into ½-inch pieces 1. Combine onion, sugar substitute, juice, brown sugar, cinnamon, ginger and cloves in medium heavy saucepan. Bring to a boil over high heat. Reduce heat and simmer, uncovered, 5 minutes.

Pear Strata MAKES 4 SERVINGS (1 CUP STRATA AND ¼ CUP PEARS PER SERVING) Nutrients per Serving: Calories 200, Total Fat 4g, Saturated Fat 1g, Protein 9g, Carbohydrates 34g, Cholesterol 100mg, Dietary Fiber 3g, Sodium 228mg  Dietary Exchange: 1 Bread/Starch, 1 Fruit, 1 Meat

2 medium ripe pears, cored, seeded and cut into thin slices ½ teaspoon ground cinnamon, divided 3½ teaspoons sucralose-based sugar substitute, divided 4 slices white sandwich bread, toasted 2 tablespoons apricot fruit spread 1 cup fat-free (skim) milk 2 eggs 2 egg whites 1. Preheat oven to 325°F. Spray large nonstick skillet with nonstick cooking spray; heat over medium heat. Add pears, ¼ teaspoon cinnamon and 2 teaspoons sugar

substitute. Cook and stir 5 minutes until pears are tender. Remove from heat. 2. Spread each bread slice with 1½ teaspoons fruit spread. Place 2 bread slices into 1½-quart round baking dish, fruit spread side up. Cut bread in halves or quarters if necessary to fit. Spoon half of pears over bread. Top with remaining bread slices, fruit spread side up. 3. Combine milk, eggs, remaining ¼ teaspoon cinnamon and remaining 1½ teaspoons sugar substitute in small bowl. Beat egg whites in medium bowl with electric mixer at high speed until stiff peaks form. Fold egg whites into egg mixture and pour over bread. Press down to soak bread. 4. Place dish in middle of oven. Place baking sheet on rack below to catch any drips. Bake 40 to 50 minutes or until firm and knife inserted into center comes out clean. Let stand 5 minutes before cutting. Serve with reserved pears. Take Note!  Pears are a good source of vitamin C, vitamin K and fiber. You can find fresh pears starting in late summer and continuing through the winter.

2. Add cranberries and apple; simmer, uncovered, 20 minutes or until mixture is very thick, stirring occasionally. 3. Cool to room temperature. Transfer to serving dish or refrigerate until ready to serve.

Apple-Raspberry Granola Skillet MAKES 8 SERVINGS Nutrients per Serving: Calories 86, Total Fat 1g, Saturated Fat 1g, Protein 1g, Carbohydrates 19g, Cholesterol 0mg, Dietary Fiber 2g, Sodium 31mg  Dietary Exchange: 1 Bread/Starch, ½ Fruit

1  cup reduced-fat granola without raisins 2  tablespoons water 1  tablespoon lemon juice 2  teaspoons cornstarch 1  pound apples, cored and sliced ½  teaspoon ground cinnamon 4  ounces frozen unsweetened raspberries 3  packets sugar substitute ½  teaspoon vanilla ¼  teaspoon almond extract

Diabetes Self-Management | BAKING AND COOKING WITH SUGAR SUBSTITUTES

1. Place granola in small resealable food storage bag; seal tightly. Crush to coarse crumb texture; set aside. 2. Combine water, lemon juice, and cornstarch in small bowl; stir until cornstarch is completely dissolved. 3. Combine apples, cornstarch mixture, and cinnamon in 10-inch skillet; stir until blended. Bring to a boil over medium-high heat. Boil 1 minute or until thickened, stirring constantly. 4. Remove skillet from heat. Gently fold in raspberries, sugar substitute, vanilla, and almond extract. Sprinkle granola crumbs evenly over top. Let stand, uncovered, 30 minutes.

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