“Vegetables are a must on a diet. I suggest carrot cake, zucchini
bread, and pumpkin pie.”
Jim Davis
Pies have a reputation of being "bad for you", a diet-killer, a guilty pleasure. While this reputation is somewhat deserved, pie can actually be a healthful choice, no matter what your dietary restrictions. With the Pie Maven's help, there is no reason everyone can't Go pie!
Fat is an essential part of nutrition. It is required for the
production of cell membranes, particularly in the brain, maintaining
healthy skin, regulating cholesterol metabolism, producing several
essential hormone-like compounds (called eicosanoids), helping the body
use carbohydrates and proteins in an manner, and fat acts as carrier for
fat-soluble vitamins A, D, E and K. Another bonus of fats is that they
help us feel fuller longer after meals.
The unique properties of fat in baked goods, such as pie, make it
difficult to make substitutions. Fats tenderize, moisturize, add
flakiness, and carry flavors and aromas. When you cut back or cut out
fat, you must readjust the rest of the recipe which is a
carefully-balanced formula. To maintain the desired texture, you must
add a moisture-holding substitute, such as applesauce. You can
partially-compensate by using cake flour instead of higher protein
all-purpose flour.
Margarine vs. Butter: The roles of butter and traditional margarine are
similar with respect to their energy (calorie) content. The most basic
difference between butter and margarine, however, is that butter is
derived from animal fat while most margarine is derived from
hydrogenated vegetable oils.
Basically, margarine is a water-in-oil emulsion. Margarine is made from
any variety of animal or vegetable fats, and is often mixed with skimmed
milk, salt, and emulsifiers. Many table spreads are actually blends of
margarine and butter
Regular butter contains about 65% saturated fats.
Vegetable fats can contain anything between 7% and 86% saturated fats.
Liquid oils (canola oil, sunflower oil, corn oil) tend to be on the low
end, while tropical oils (coconut oil, palm kernel oil) are at the high
end of the scale. A margarine blend is a mixture of both types of
components, and will rarely exceed 50% saturated fats. Generally,
firmer margarines contain more saturated fat.
During the manufacturing of margarine, some of the unsaturated fats are
converted into saturated fats or trans fats in the hydrogenation process
in order to give the margarine a higher melting point so that it is
solid at room temperature and has the appearance and texture of butter.
Current science trends claim that trans fats are up to three times worse
for your health than saturated fats. Some margarines are processed in
such a way that supposedly eliminates the trans fats, and will loudly
boast so on their packaging. KEEP IN MIND, however, that FDA guidelines
allow products to claim to have zero trans fat if it contains less than
0.5g PER SERVING, and the serving size can be deceptively small to get in
under the mark. Which means margarine that claims to be trans-fat-free
isn't.
So, can you substitute margarine for butter in pie recipes? Yes, but
it’s not recommended. You’ll be sacrificing taste and texture for a
small reduction in saturated fats (and a likely increase in trans
fats). Nearly all margarine is salted and contains liquids (which
produces a tough crust) and various chemicals, which makes shortening or
unsalted butter a better choice for baking. “Regular” or “hard”
margarine can replace butter in most baking, but the hardness typically
comes some animal fats (the same saturated fats you're trying to avoid
by eliminating the butter).
Keep in mind – an entire pie crust contains 1 stick of butter or less,
which seems like a lot. But a standard pie serving is (supposed to be)
only 1/8 of that – even less if you really are concerned about calories
and fat.
“Introducing 'Lite' - the new way to spell 'Light,' but with 20 percent fewer letters.” Jerry Seinfeld
In baking, sugar is very important. Is doesn't just provide
flavor; sugar is an integral component of the chemical processes that
affect volume, texture, color, and moisture. Even when replacing sugar
with a sugar substitute, it is a good idea to also use a small amount of
regular sugar. Sugar substitutes are best used in applications when the
sugar's primary purpose is to provide sweetness, such as in fruit
fillings. Also, keep in mind that sugar substitutes can lose sweetness,
and even develop an unpleasant aftertaste, when cooked at high
temperatures. When baking with sugar substitutes or recipes very low in
sugar and low in fat, food may not brown properly. Sprinkling cinnamon
or nutmeg on top of your pie before baking gives the impression of
browning.
The main concern with using artificial sweeteners is the harmful side
effects. It seems like every time a new sweetener comes out that
is touted as the next no-calorie miracle, news soon follows that it's
actually toxic. The option seems to be high-calorie,
diabetes-inducing sugar or low-calorie, carcinogenic [insert modern
industrial chemical here]. Sucralose showed some promise, being a
derivative of sugar, but lacks what is good about sugar and is
chlorinated.
The main sugar alternatives are:
Saccharine: Saccharin is 200 to 700 times sweeter than regular sugar.
Saccharin can be used to sweeten hot or cold foods, but pregnant women
are cautioned not to use it. Saccharin can be found under the brand
names Sucaryl, Sugar Twin,
Sweet Magic, Sweet 'n Low, and
Zero-Cal.
Aspartame: Aspartame is 160 to 220 times sweeter than regular sugar.
When aspartame is heated, a percentage may turn into methyl alcohol,
which is toxic. It is best if not used in baked goods or anything that
requires boiling. Aspartame can be found under the brand name
Equal.
Acesulfame Potassium: (Also known as acesulfame-K.) Acesulfame
potassium is t200 times sweeter than regular sugar. You can use
this sweetener in baking and cooking as it will not break down when
heated. It does not break down in the body, but passes through and is
excreted. When used with sugar in baking it creates a very palatable,
natural texture. The tabletop sweetener is called Sweet One.
Sucralose: Sucralose is 600 times sweeter than regular sugar. It can be
used in recipes that require prolonged heating without losing any
sweetness, has little to no aftertaste, and is therefore the most
popular sugar substitute. Sucralose can be found under the brand name
Splenda. Fruit pie fillings can be fully substituted with Splenda (Splenda
Granulated works best for baking and can be swapped for sugar on a 1:1
ratio; if you use Splenda Blend, the general rule is to use half as much
as the recipe calls for). However, creams and custards may be thinner
or runnier with Splenda, so it’s best to substitute only a portion of
the sugar, and it’s helpful to add a little vanilla extract to enhance
the flavor. Keep in mind that pastries baked with Splenda do not brown
since Splenda does not caramelize. Also, baking times may be shorter
(and there is generally no browning to indicate when it’s done).
Finally, Splenda doesn’t provide the preservative effects sugar does, so
eat or freeze your pie within 24 hours.
Stevia is a natural sweet plant, like sugar. But
unlike sugar, stevia is naturally calorie-free and safe for diabetics.
In fact, some preliminary studies show stevia might even be beneficial
in treating type-2 diabetes. The FDA approved the use of its
extract, rebaudioside-A, as a sweetener in 2008, and several companies
manufacture under names such as Truvia and
Sun Crystals. (Read more about
stevia.)
Alternatively, natural fruit sweeteners can be used. You can find
commercial fruit sweeteners, ordinarily a combination of concentrated
peach & pear juices and unsweetened pineapple syrup, in health food
stores, gourmet food stores and some grocery stores. It tastes 1-1/2 to
2 times sweeter than refined sugar. You can also make your own fruit
sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener,
you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated
fructose.
Use 1 crust, not 2. The majority of fat and calories comes from the pie
crust, so obviously recipes that call for a top crust are more fat- and
calorie-laden. Choose pies with no top crust, or substitute the top
crust with a healthier alternative, such as a meringue or
crumb topping:
Add fiber. Substitute half of the flour in the pie crust with wheat
flour. You may have a chewier crust, but you’ll also have more fiber.
You may need to add more liquid to the recipe to compensate for the
added bulk of the fiber.
Use less fat. The flakiness of your crust is caused by layers of fat
particles trapped between layers of flour particles. As long as your
fat is distributed well, you should be able to reduce the amount you use
and replace it with a low-fat, low-calorie alternative, such as fat-free
cream cheese. You can also substitute any crust for an oil crust.
Use less sweetener. In addition to substituting sugar for Splenda or
natural sweeteners, you can also just reduce the amount you use,
especially in fruit pie fillings. Also, if the recipe calls for pudding
mix, choose a sugar-free version. Add an alternative "flavor enhancer"
to bring out the sweetness and flavor already in the pie - orange or
lemon zest heightens flavor; vanilla or nut extracts enhance "fattening"
sweetness and flavors without adding fat, or try adding cinnamon,
allspice, cloves, or nutmeg. In chocolate fillings, substituting strong
black coffee for any liquids will bring out the chocolate flavors.
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*The Fine Print
