Eating and Cooking Tips for a Healthy Holiday (Continued)

Healthy Cooking and Baking Tips:

Tips For Reducing Sugar in Recipes:
• For cookies and cakes: Use ½ cup sugar for each cup of flour or use sugar-substitutes and sugar substitutes made especially for baking.
• For quick bread and muffins: Use 1 tablespoon sugar for each cup of flour
• Vanilla, cinnamon and nutmeg can enhance flavor when sugar is reduced

Tips for Reducing Fat in Recipes:
• For cookies and quick bread: Use 2 tablespoons fat per cup of flour. An unsaturated oil, such as canola oil is best.
• Unsweetened apple sauce can be used to reduce part of the fat in a recipe. Use ½ cup unsweetened applesauce for ½ cup oil.

Lower-Fat Substitutions
Instead of this...        Try this!
Heavy cream...         Evaporated skim milk
Whole milk...             Skim milk
Egg...                          2 egg whites (equals 1 egg)
Sour cream...            Light sour cream or low-fat plain yogurt or low-fat buttermilk

You can still enjoy the holiday festivities and food with diabetes. Use some of the above tips for a healthy holiday and try making this scrumptious banana bread for your party guests – they will love it.

Banana Chocolate Chip Bread

 16 servings 
Serving Size: 1 slice

Cooking spray
1½ cups very ripe bananas, mashed (about 4 bananas)
2 Tablespoons canola oil
¼ cup low-fat buttermilk
4 egg whites
1½ cups all-purpose flour
½ cup old-fashioned oats
½ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1/3 cup mini semi-sweet chocolate chips (reserve 1 Tablespoon)

1. Preheat oven to 350 degrees. Lightly spray an 8x4-inch loaf pan with cooking spray. 
2. In a medium bowl combine bananas, oil, buttermilk and egg whites; mix well. Set aside.
3. In a large bowl combine flour, oats, sugar, baking powder, baking soda, and salt.
4. Make a well in the center of the dry ingredients. Add banana mixture to dry ingredients all at once and mix well. 
5. Stir in chocolate chips to batter (reserve 1 Tablespoon chocolate chips). Pour batter into loaf pan. Sprinkle 1 Tablespoon chocolate chips on top of batter.
6. Bake 50-60 minutes or until toothpick inserted in center comes out clean.

Nutrition Information: 133 Calories, 3g Total Fat, 1g Saturated Fat, 0 mg Cholesterol, 215 mg Sodium, 24g Total Carbohydrate, 1g Dietary Fiber, 12g Sugars, 3g Protein

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at

Read Lara's bio here.

Read more of Lara Rondinelli's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.




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Last Modified Date: June 17, 2013

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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