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Fat Substitutes

Timeless Nutrition Tip

Feeling a little guilty about baking brownies? Afraid the pound cake you are craving will put on the pounds?

Fruit and beans to the rescue!

Fruits and beans for fat substitutes

Green beans can be mashed or pureed. White beans also make a popular and very good puree. Red beans, lima beans, black beans - all of them can be used in a bean puree.

A must-mention on the white beans: The extract of one white kidney bean (also known as cannellini) has been found to slow carbohydrate absorption, help regulate blood glucose levels, and lower the Glycemic Index (GI) of foods. (The Glycemic Index is a measure of how fast a food raises blood sugar.)

Making Bean Puree

The easiest way to make bean puree is to start with cooked beans - and these are readily found in canned beans.

Canned beans also have the advantage of being pre-measured. In other words, often a recipe can be made using a can of beans. That makes the process even easier. Of course, we cannot refrain from mentioning that cooking dried beans from scratch is a very healthy option. Anyway, back to making that puree from canned beans! Simply pour a can of white kidney beans (or bean of choice) into a blender and puree. That's it!

Using bean puree may sound surprising or even disgusting to some, but it is a great addition to baked goods. Not only are beans virtually fat free, but they add fiber, protein and minerals to your baked goods.

Fat Substitutes to Try

  • Applesauce or Pear Puree for pound cake, spice cake and muffins.
  • Prune puree or black bean puree for brownies, chocolate cake, and mocha cake and spice cake.
  • White or great Northern bean purees for chocolate chip and oatmeal cookies and "white" cakes.

Prune puree: To make prune puree, combine 6 ounces (1 cup) pitted prunes with 6 tablespoons hot water in a food processor and process until smooth. Makes 1 cup. - See more at: http://www.fitnessandfreebies.com/archives/recipes/week58.html#sthash.QJh1e6a9.dpuf

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