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HOME ECONOMICS
Use the following egg substitute or a commercial product or use two egg whites in place of each whole egg in muffins, cookies and puddings.
Whole egg substitute: mix 6 egg whites, 1 1/2 teaspoons vegetable oil, and 3 drops yellow food coloring (optional) until blended. Makes 3/4 cup and equals 3 eggs; 48 calories per l/4cup.
Look at your total diet in a day, aiming for 30 percent or less total calories from fat. There are no bad foods, only bad diets.
Reduce sodium intake by using less salt in cooking and baking and at the table. Experiment for the taste you like. Remember, baking soda and powder have sodium, but first try reducing the salt, not the leavening agents. One teaspoon of salt equals 2,132 mg sodium.
Try whole-graini flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients. Substitute 1/5 to 1/4 of the wheat flour with the whole grain flours in pancakes, waffles, muffins, yeast and quick breads, cookies, and some cakes.
Decrease the size of the serving portions. *
Remember: Breads, cereals and pasta are generally low in saturated fat and cholesterol and not extremely high in calories. Added fat and sauces increase the total calories. Choose rich bakery products occasionally, not as staples. These often derive more than half of their calories from fat. Examples are croissants, doughnuts, cookies, cakes, pastries, egg breads, biscuits, sweet rolls and some crackers. Instead, try bagels, toast, cereals, pancakes, pita, some crackers, bread, buns, English muffins, non-fat cakes and muffins.
The following recipes are examples of heart-healthy baked goods using whole wheat flour, less salt and
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