Strawberry Recipe Makeover
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Transcript of Strawberry Recipe Makeover
Paula Deen’s:Simply Delicious Strawberry CakeKRISTIN GUNDERSON
ORIGINAL RECIPE
Cake: 1 (18.25-ounce) box vanilla cake
mix 1 (3-ounce) box strawberry-flavored
instant gelatin 1 (15-ounce) package frozen
strawberries in syrup, thawed and pureed
4 large eggs 1/2 cup vegetable oil 1/4 cup water
Strawberry Cream Cheese Frosting 1/4 cup butter, softened 1 (8-ounce) package cream cheese,
softened 1 (10-ounce) package frozen
strawberries in syrup, thawed and pureed
1/2 teaspoon strawberry extract 7 cups confectioners' sugar Freshly sliced strawberries, for
garnish, optional
NUTRITION CONTENT OF ORIGINAL RECIPE
Nutritional Content (per serving)
High Calorie= 491 Calories Low Protein= 4 grams High in Refined Carbohydrates= 83 grams
1.3 grams Fiber 68 grams Sugar
High Fat= 17 grams 6.5 grams Saturated fat 4 grams Monounsaturated fat 5 grams Polyunsaturated fat 0.3 grams Trans Fat
Vitamin and Mineral Content
Vitamins: Thiamin= 8% Riboflavin= 17% Niacin= 6% B6= 5% B12= 6% Vitamin C=26% Vitamin D=2% Folate= 15%
Minerals: Calcium= 10% Iron= 6% Magnesium= 4% Potassium= 2% Zinc= 6% Sodium= 21%
REVISED RECIPEORIGINAL REVISEDVanilla Cake Mix- Boxed Use Arrowhead Organic Vanilla Cake
MixStrawberry Gelatin Sugar free Strawberry Gelatin mixFrozen Strawberries- in syrup Fresh StrawberriesLarge Eggs Flax seed+water (1TBS Flax with
3TBS water for every one egg)Vegetable Oil Natural ApplesauceWaterButter AvocadoCream Cheese Greek yogurtFrozen Strawberries- in syrup Fresh StrawberriesStrawberry ExtractConfectioners’ Sugar Splenda (blended to powder)Fresh Strawberries
WHY THESE CHANGES?
Boxed Cake Mix Ingredient Comparison
Pillsbury Ingredients: ENRICHED BLEACHED FLOUR
(WHEAT FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (BAKING SODA, CALCIUM PHOSPHATE, SODIUM ALUMINUM PHOSPHATE), WHEAT STARCH, CONTAINS 2% OR LESS OF: CANOLA OIL, DEXTROSE, SALT, CORN STARCH, PROPYLENE GLYCOL ESTERS OF FATTY ACIDS, ARTIFICIAL FLAVOR, DISTILLED MONOGLYCERIDES, CELLULOSE GUM, CELLULOSE, XANTHAN GUM, SODIUM STEAROYL-2-LACTYLATE, RED 40, YELLOW 5, CITRIC ACID AND BHT (ANTIOXIDANTS).
Arrowhead Ingredients: organic enriched
unbleached white flour (organic flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), organic granulated evaporated cane syrup, baking powder, organic vanilla flavor, sea salt,
xanthan gum. High in artificial chemicals and flavors, coloring dyes (red 40, yellow 5) and oil.
High in artificial chemicals and flavors, coloring dyes (red 40, yellow 5) and oil.
Uses organic cane sugar and vanilla rather then artificial flavoring and coloring dyes.
Cake Mix Substitute (per serving)
Pillsbury Calories= 160
From fat= 15 Total fat= 1.5 grams
Saturated fat= 0.5 grams Sodium= 330 mg Carbohydrates= 35 grams
Sugars 19 grams Fiber=0 grams
Protein= 1 gram
Arrowhead Calories= 160
From fat= 0 Total fat= 0 grams
Satirated fat= 0 grams Sodium= 140 mg Carbohydrate= 37 grams
Sugar= 20 grams Fiber= 1 gram
Protein 2 grams
Strawberry Gelatin (per serving)
Regular Calories= 80 Carbohydrates= 19 grams
Sugar= 19 grams
Sugar Free/Low Calorie Calories= 10 Carbohydrates= 0 grams
Sugar= 0 grams
blood
Simple sugars create a quick surge of glucose in the blood stream, triggering a large influx of insulin. These spikes may cause diabetes overtime.
Sugar free therefore has no impact on blood glucose levels.
Egg Substitute Eggs (per 1 egg)
Calories= 72 Calories from fat= 45
Total fat= 5 grams Saturated fat= 1.6 grams Polyunsaturated fat= 0.7 grams Monounsaturated fat= 1.9 grams
Cholesterol= 67 mg Carbohydrates= 0.4 grams
Fiber= 0 grams Sugar= 0.4 grams
Protein= 6.3 grams
Flax Seed (per 1 TBS) Calories= 47
Calories from fat= 27 Total fat= 3 grams
Saturated fat= 0.3 grams Polyunsaturated fat= 0 grams Monounsaturated fat= 0 grams
Cholesterol= 0 mg Carbohydrates= 3 grams
Fiber= 2.3 grams Sugar= 0 grams
Protein= 2 grams
Flax Seeds are a good source of:Omega 3 fatty acidsFiberProteinMagnesiumAntioxidants (polyphenols)
May be a concern for people with high cholesterol, as cholesterol increases risk of heart disease.
Oil Substitute (1 TBS)
Vegetable Oil Calories= 120
Calories from fat= 120 Total fat= 14 grams
Saturated fat= 2 grams Polyunsaturated fat= 8 grams Monounsaturated fat= 3 grams
Cholesterol= 0 mg Carbohydrates= 0 grams
Fiber= 0 grams Sugar= 0 grams
Protein= 0 grams
Natural Applesauce Calories= 6
Calories from fat= 0 Total fat= 0 grams
Saturated fat= 0 grams Polyunsaturated fat= 0 grams Monounsaturated fat= 0 grams
Cholesterol= 0 mg Carbohydrates= 1.5 grams
Fiber= 0.25 grams Sugar= 1.25 grams
Protein= 0 grams
Increases total fat of recipe and contributes saturated fat.
Contributes no fat and an abundance of vitamins and minerals with some fiber.
Butter Substitute (1 tsp)
Butter Calories= 34
Calories from fat= 34 Total fat= 4 grams
Saturated fat= 2.5 grams Polyunsaturated fat= 0.2 grams Monounsaturated fat= 1 gram
Cholesterol= 10 mg Carbohydrates= 0 grams
Fiber= 0 grams Sugar= 0 grams
Protein= 0 grams
Avocado Calories= 8
Calories from fat= 7 Total fat= 0.8 grams
Saturated fat= 0.1 grams Polyunsaturated fat= 0.1 grams Monounsaturated fat= 0.5 grams
Cholesterol= 0 mg Carbohydrates= 0.4 grams
Fiber= 0.4 grams Sugar= 0 grams
Protein= 0.1 grams
Higher saturated fat which contribute to cardiovascular disease.
Lower saturated fat, higher polyunsaturated and monounsaturated fats which create a favorable shift in blood lipids.
Cream Cheese Substitute (2 TBS)
Cream Cheese Calories= 80
Calories from fat= 63 Total fat= 7 grams
Saturated fat= 4.5 grams Polyunsaturated fat= 0 grams Monounsaturated fat= 0 grams
Cholesterol= 20 mg Carbohydrates= 2 grams
Fiber= 0 grams Sugar= 1 grams
Protein= 2 grams Calcium= 2% DV
Greek Yogurt Calories= 18
Calories from fat= 0 Total fat= 0 grams
Saturated fat= 0 grams Polyunsaturated fat= 0 grams Monounsaturated fat= 0 grams
Cholesterol= 0 mg Carbohydrates= 1.25 grams
Fiber= 0 grams Sugar= 1.25 grams
Protein= 3.2 grams Calcium= 11% DV
Higher saturated fat which contribute to cardiovascular disease.
High protein. Helps with satiety and muscle building. Dairy source is also high in calcium to support bone health.
Powdered Sugar Substitute (per serving)
Powdered Sugar Calories= 120 Carbohydrates= 30 grams
Sugar= 29 grams
Splenda Calories= 0 Carbohydrates= less than 1 gram
Sugar= 0 grams
Simple sugars create a quick surge of glucose in the blood stream, triggering a large influx of insulin. These spikes may cause diabetes overtime.
Sugar free therefore has no impact on blood glucose levels.
Overall Nutritional Content
REVISED Strawberry Cake
Nutritional Content (per serving)
High Calorie= 182 Calories Protein= 6.5 grams Carbohydrates= 43 grams
2.3 grams Fiber 17 grams Sugar
High Fat= 3 grams 0.8 grams Saturated fat 0.9 grams Monounsaturated fat 0.8 grams Polyunsaturated fat 0.1 grams Trans Fat
Vitamins and Minerals
Vitamins: Thiamin= 11% Riboflavin= 12% Niacin= 8% B6= 5% B12= 4% Vitamin C=40% Vitamin D=0% Folate= 13%
Minerals: Calcium= 10% Iron= 6% Magnesium= 6% Potassium= 3% Zinc= 5% Sodium= 24%
Nutritional Content Compared
Original Cake Recipe
Revised Cake Recipe
Difference
Calories 491 182 309Fat 17 grams 3 grams 14Saturated Fat 6.5 grams 0.8 grams 5.7Protein 4 grams 6.5 grams 2.5Carbohydrates 83 grams 43 grams 40Fiber 1.3 grams 2.3 grams 1Sugar 68 grams 17 grams 51
Revised Recipe Highlights
One third the calories (491 vs 182) One sixth total fat (17 vs 3) One eighth saturated fat (6.5 vs 0.8)
Original recipe provides 40% DV for Linoeic acid (omega 6 essential fatty acid) Omega 6 fatty acids are abundant in a typical diet, need to be reduced
Revised recipe contains 40% DV for Linolenic acid (omega 3 essential fatty acid) Omega 3 fatty acids are low in a typical diet, need to be increased
One fourth the sugar (68 vs 17 grams) Double fiber (1.3 vs 2.3) Double vitamin C content Higher percent daily value of thiamin, riboflavin and magnesium
All other vitamins/minerals are similar