HOME-BAKED FOR THE HOLIDAYS
Source: the American Institute for Cancer Research

A home-baked holiday gift doesn’t have to be high in fat and calories. You can have your cake and eat it too.

What makes baked goods appealing is their rich flavor and moist texture. But both can be achieved without saturated and trans fats or large amounts of sugar in quick breads. Canola oil can be used in place of less-healthful fats, and even offers health benefits. High in monounsaturated fat, canola oil helps lower levels of “bad” (LDL) cholesterol while leaving “good” cholesterol (HDL) alone. Quick breads also can be made with less sugar without sacrificing flavor or texture.

Dried fruit, nuts and even some vegetables naturally high in sugar are ideal ingredients for quick breads. They are also rich in antioxidants and phytochemicals – protective substances found only in plant foods – that help protect against many types of cancers, heart disease and other chronic illnesses.

Dried fruits, for example, are rich in dietary fiber and flavonoids, a powerful group of phytochemicals that helps fight cancer and heart disease. Vegetables high in natural sugars, especially sweet potatoes and pumpkins, provide a rich foundation for a quick bread. Both contain health-protective phytochemicals and antioxidants.

Nuts, which are high in monounsaturated fats, are often used in baked goods for added textural interest and depth of flavor. Walnuts, a holiday favorite, are rich in vitamin E and omega-3 fatty acids, which mayhelp protect against the negative effects of animal fat associated with some cancers. Macadamia nuts, another favorite, can improve the ratio of “good” to “bad” cholesterol.

The combination of sweet potatoes and cranberries in the following quick bread results in a rich, dense flavor.

CRANBERRY-SWEET POTATO BREAD

Canola oil spray
2 large eggs
3/4 cup light brown sugar, firmly packed
1/3 cup canola oil
1 cup mashed canned sweet potatoes
1 tsp. vanilla extract
1/2 tsp. orange extract
1 1/2 cups all-purpose flour
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice or mace
1 tsp. baking soda
1 cup chopped dried unsweetened cranberries
1 to 2 Tbsp. Turbinado or Demerara suga(optional)

Lightly coat a standard loaf pan (8x4- or 9x5-inch) with canola spray and set aside. Set oven rack in middle and preheat oven to 350 degrees.

In medium bowl, whisk eggs, sugar, sweet potatoes and extracts until well combined.

In large bowl, sift together flour, spices and baking soda. Make a well in center of mixture and add sweet potato mixture. Mix until just moistened. (Do not over-mix or beat batter until smooth.) Lightly stir in cranberries.

Transfer batter to prepared pan. For a more decorative presentation, dust top of batter with light coating of Turbinado or Demerara sugar.

Bake 50 to 60 minutes, or until tester comes out clean. If sugar has been added to top of bread, begin checking bread after 30 minutes. If sugar darkens, lightly lay a sheet of foil on top of pan to prevent burning.

Remove bread from oven and allow to cool 10 minutes on rack. Remove from pan and set back on rack to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in both, it can be refrigerated up to 1 week, or frozen up to 1 month.

Makes 12 servings

Per serving: 221 calories, 7 g. total fat (less than 1g. saturated fat), 37 g. carbohydrate, 3 g. protein, 1 g. dietary fiber, 131 mg. sodium.