5 plus a day
April 20th 2011 09:34
This week I have a question from one of my lovely readers. She asks:
You know what I would like to know.. if you use fruit in baking etc, how much of its goodness is lost? Like if I made apple muffins, and then served them to the boys it does not count as a teeny bit of fruit intake does it??
Heat and light can destroy nutrients such as vitamin C, which is found in fruit and vegetables. However heat can make some nutrients, such as beta carotene (a form of vitamin A) more available. These are found in yellow, red and orange fruit and vegetables.
Baking with fruit (and even vegetables) in it is generally better than baking without it. I wouldnt consider a fruit muffin a serving of fruit. It would be healthier option than say a chocolate muffin. It also depends on what else you put in the baking. Is the recipe low in sugar and saturated fat? High in fibre? Remember you can use fruit to sweeten the baking rather than adding extra sugar or golden syrup. Try swapping butter for margarine or a plant based oil (e.g. olive oil, sunflower oil, avocado oil). To make it higher in fibre, use bran flakes, wholemeal flour and plenty of fruit and veg.
Bran Apple Muffins
Ingredients
2 cups bran
1/2 cup wholemeal flour
1 teaspoon baking powder
1/2 cup sultanas or raisins
1/2 cup chopped nuts or seeds
1/4 cup golden syrup
1 cup trim milk
1 egg
1 grated apple
Method
Preheat the oven to 190C.
Mix the dry ingredients in a bowl. Warm the milk and golden syrup in a separate container and then beat in the egg and grated apple.
Mix wet ingredients into the dry mix using. Be careful not to over mix or the muffins will be tough and heavy. Lightly grease the muffin trays with plant based oil or margarine. Spoon the mixture into the muffin tray and bake for 10-15 minutes until lightly brown.
Recipe adapted from the Healthy Food Guide.
What counts as a serve of fruit and vegetables?
Half a handful of dried fruit or veg
A small (150ml) glass of juice
Handful of fresh fruit or veg
Handful of frozen fruit or veg
Handful of canned fruit or
Ways of getting more fruit and veg into your diet
Grate up vegetables like carrot, zucchini, kumara, potato and blending it into your mince dish. Enhance the flavour with a tomato or soy based sauce.
Chop up capsicum, carrot, celery, or cucumber with some healthy dips like salsa or hummus.
Make veggie roasties. Chop up some kumara, potatoes, carrots, and pumpkins with a light sprinkling of olive oil, salt and pepper.
Add fruit to your breakfast cereal.
Have tomato and avocado on toast for breakfast.
Have avocado, tomato and hummus sandwiches. Or try a sandwich with grated carrot, cheese and raisins.
Natural plain yoghurt with apples and other fruit.
Well, thats me for this week. If you have any questions, then please send me an email to nutrition.advice@gmail.com or leave your questions here.
Krissi
You know what I would like to know.. if you use fruit in baking etc, how much of its goodness is lost? Like if I made apple muffins, and then served them to the boys it does not count as a teeny bit of fruit intake does it??
Heat and light can destroy nutrients such as vitamin C, which is found in fruit and vegetables. However heat can make some nutrients, such as beta carotene (a form of vitamin A) more available. These are found in yellow, red and orange fruit and vegetables.
Baking with fruit (and even vegetables) in it is generally better than baking without it. I wouldnt consider a fruit muffin a serving of fruit. It would be healthier option than say a chocolate muffin. It also depends on what else you put in the baking. Is the recipe low in sugar and saturated fat? High in fibre? Remember you can use fruit to sweeten the baking rather than adding extra sugar or golden syrup. Try swapping butter for margarine or a plant based oil (e.g. olive oil, sunflower oil, avocado oil). To make it higher in fibre, use bran flakes, wholemeal flour and plenty of fruit and veg.
Bran Apple Muffins
Ingredients
2 cups bran
1/2 cup wholemeal flour
1 teaspoon baking powder
1/2 cup sultanas or raisins
1/2 cup chopped nuts or seeds
1/4 cup golden syrup
1 cup trim milk
1 egg
1 grated apple
Method
Preheat the oven to 190C.
Mix the dry ingredients in a bowl. Warm the milk and golden syrup in a separate container and then beat in the egg and grated apple.
Mix wet ingredients into the dry mix using. Be careful not to over mix or the muffins will be tough and heavy. Lightly grease the muffin trays with plant based oil or margarine. Spoon the mixture into the muffin tray and bake for 10-15 minutes until lightly brown.
Recipe adapted from the Healthy Food Guide.
What counts as a serve of fruit and vegetables?
Half a handful of dried fruit or veg
A small (150ml) glass of juice
Handful of fresh fruit or veg
Handful of frozen fruit or veg
Handful of canned fruit or
Ways of getting more fruit and veg into your diet
Grate up vegetables like carrot, zucchini, kumara, potato and blending it into your mince dish. Enhance the flavour with a tomato or soy based sauce.
Chop up capsicum, carrot, celery, or cucumber with some healthy dips like salsa or hummus.
Make veggie roasties. Chop up some kumara, potatoes, carrots, and pumpkins with a light sprinkling of olive oil, salt and pepper.
Add fruit to your breakfast cereal.
Have tomato and avocado on toast for breakfast.
Have avocado, tomato and hummus sandwiches. Or try a sandwich with grated carrot, cheese and raisins.
Natural plain yoghurt with apples and other fruit.
Well, thats me for this week. If you have any questions, then please send me an email to nutrition.advice@gmail.com or leave your questions here.
Krissi
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