strawberry recipe makeover

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Paula Deens: Simply Delicious Strawberry Cake

Paula Deens:Simply Delicious Strawberry CakeKristin Gunderson

ORIGINAL RECIPECake:1 (18.25-ounce) box vanilla cake mix1 (3-ounce) box strawberry-flavored instant gelatin1 (15-ounce) package frozen strawberries in syrup, thawed and pureed4 large eggs1/2 cup vegetable oil1/4 cup water

Strawberry Cream Cheese Frosting1/4 cup butter, softened1 (8-ounce) package cream cheese, softened1 (10-ounce) package frozen strawberries in syrup, thawed and pureed1/2 teaspoon strawberry extract7 cups confectioners' sugarFreshly sliced strawberries, for garnish, optional

NUTRITION CONTENT OF ORIGINAL RECIPE

Nutritional Content (per serving)High Calorie= 491 Calories Low Protein= 4 gramsHigh in Refined Carbohydrates= 83 grams1.3 grams Fiber68 grams SugarHigh Fat= 17 grams6.5 grams Saturated fat4 grams Monounsaturated fat5 grams Polyunsaturated fat0.3 grams Trans Fat

Vitamin and Mineral ContentVitamins:Thiamin= 8%Riboflavin= 17%Niacin= 6%B6= 5%B12= 6%Vitamin C=26%Vitamin D=2%Folate= 15%Minerals:Calcium= 10%Iron= 6%Magnesium= 4%Potassium= 2%Zinc= 6%Sodium= 21%

REVISED RECIPEORIGINALREVISEDVanilla Cake Mix- BoxedUse Arrowhead Organic Vanilla Cake MixStrawberry GelatinSugar free Strawberry Gelatin mixFrozen Strawberries- in syrupFresh StrawberriesLarge EggsFlax seed+water (1TBS Flax with 3TBS water for every one egg)Vegetable OilNatural ApplesauceWaterButterAvocadoCream CheeseGreek yogurtFrozen Strawberries- in syrupFresh StrawberriesStrawberry ExtractConfectioners SugarSplenda (blended to powder)Fresh Strawberries

WHY THESE CHANGES?

Boxed Cake Mix Ingredient ComparisonPillsbury Ingredients: ENRICHED BLEACHED FLOUR (WHEAT FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (BAKING SODA, CALCIUM PHOSPHATE, SODIUM ALUMINUM PHOSPHATE), WHEAT STARCH, CONTAINS 2% OR LESS OF: CANOLA OIL, DEXTROSE, SALT, CORN STARCH, PROPYLENE GLYCOL ESTERS OF FATTY ACIDS, ARTIFICIAL FLAVOR, DISTILLED MONOGLYCERIDES, CELLULOSE GUM, CELLULOSE, XANTHAN GUM, SODIUM STEAROYL-2-LACTYLATE, RED 40, YELLOW 5, CITRIC ACID AND BHT (ANTIOXIDANTS).ArrowheadIngredients: organic enriched unbleached white flour (organic flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), organic granulated evaporated cane syrup, baking powder, organic vanilla flavor, sea salt, xanthan gum. High in artificial chemicals and flavors, coloring dyes (red 40, yellow 5) and oil.

High in artificial chemicals and flavors, coloring dyes (red 40, yellow 5) and oil.Uses organic cane sugar and vanilla rather then artificial flavoring and coloring dyes.

Cake Mix Substitute (per serving)PillsburyCalories= 160From fat= 15Total fat= 1.5 gramsSaturated fat= 0.5 gramsSodium= 330 mgCarbohydrates= 35 gramsSugars 19 gramsFiber=0 gramsProtein= 1 gram

ArrowheadCalories= 160From fat= 0 Total fat= 0 gramsSatirated fat= 0 gramsSodium= 140 mgCarbohydrate= 37 gramsSugar= 20 gramsFiber= 1 gramProtein 2 grams

Strawberry Gelatin (per serving)RegularCalories= 80Carbohydrates= 19 gramsSugar= 19 grams

Sugar Free/Low CalorieCalories= 10Carbohydrates= 0 gramsSugar= 0 grams

blood Simple sugars create a quick surge of glucose in the blood stream, triggering a large influx of insulin. These spikes may cause diabetes overtime.Sugar free therefore has no impact on blood glucose levels.

Egg Substitute Eggs (per 1 egg)Calories= 72Calories from fat= 45Total fat= 5 gramsSaturated fat= 1.6 gramsPolyunsaturated fat= 0.7 gramsMonounsaturated fat= 1.9 gramsCholesterol= 67 mgCarbohydrates= 0.4 gramsFiber= 0 gramsSugar= 0.4 gramsProtein= 6.3 grams

Flax Seed (per 1 TBS)Calories= 47Calories from fat= 27Total fat= 3 gramsSaturated fat= 0.3 gramsPolyunsaturated fat= 0 gramsMonounsaturated fat= 0 gramsCholesterol= 0 mgCarbohydrates= 3 gramsFiber= 2.3 gramsSugar= 0 gramsProtein= 2 grams

Flax Seeds are a good source of:Omega 3 fatty acidsFiberProteinMagnesiumAntioxidants (polyphenols)May be a concern for people with high cholesterol, as cholesterol increases risk of heart disease.

Oil Substitute (1 TBS)Vegetable OilCalories= 120Calories from fat= 120Total fat= 14 gramsSaturated fat= 2 gramsPolyunsaturated fat= 8 gramsMonounsaturated fat= 3 gramsCholesterol= 0 mgCarbohydrates= 0 gramsFiber= 0 gramsSugar= 0 gramsProtein= 0 grams

Natural ApplesauceCalories= 6Calories from fat= 0Total fat= 0 gramsSaturated fat= 0 gramsPolyunsaturated fat= 0 gramsMonounsaturated fat= 0 gramsCholesterol= 0 mgCarbohydrates= 1.5 gramsFiber= 0.25 gramsSugar= 1.25 gramsProtein= 0 grams

Increases total fat of recipe and contributes saturated fat.Contributes no fat and an abundance of vitamins and minerals with some fiber.

Butter Substitute (1 tsp)ButterCalories= 34Calories from fat= 34Total fat= 4 gramsSaturated fat= 2.5 gramsPolyunsaturated fat= 0.2 gramsMonounsaturated fat= 1 gramCholesterol= 10 mgCarbohydrates= 0 gramsFiber= 0 gramsSugar= 0 gramsProtein= 0 grams

AvocadoCalories= 8Calories from fat= 7Total fat= 0.8 gramsSaturated fat= 0.1 gramsPolyunsaturated fat= 0.1 gramsMonounsaturated fat= 0.5 gramsCholesterol= 0 mgCarbohydrates= 0.4 gramsFiber= 0.4 gramsSugar= 0 gramsProtein= 0.1 grams

Higher saturated fat which contribute to cardiovascular disease.Lower saturated fat, higher polyunsaturated and monounsaturated fats which create a favorable shift in blood lipids.

Cream Cheese Substitute (2 TBS)Cream CheeseCalories= 80Calories from fat= 63Total fat= 7 gramsSaturated fat= 4.5 gramsPolyunsaturated fat= 0 gramsMonounsaturated fat= 0 gramsCholesterol= 20 mgCarbohydrates= 2 gramsFiber= 0 gramsSugar= 1 gramsProtein= 2 gramsCalcium= 2% DV

Greek YogurtCalories= 18Calories from fat= 0Total fat= 0 gramsSaturated fat= 0 gramsPolyunsaturated fat= 0 gramsMonounsaturated fat= 0 gramsCholesterol= 0 mgCarbohydrates= 1.25 gramsFiber= 0 gramsSugar= 1.25 gramsProtein= 3.2 gramsCalcium= 11% DV

Higher saturated fat which contribute to cardiovascular disease.High protein. Helps with satiety and muscle building. Dairy source is also high in calcium to support bone health.

Powdered Sugar Substitute (per serving)Powdered Sugar Calories= 120Carbohydrates= 30 gramsSugar= 29 grams

SplendaCalories= 0Carbohydrates= less than 1 gramSugar= 0 grams

Simple sugars create a quick surge of glucose in the blood stream, triggering a large influx of insulin. These spikes may cause diabetes overtime.Sugar free therefore has no impact on blood glucose levels.

Overall Nutritional Content

REVISED Strawberry Cake

Nutritional Content (per serving) High Calorie= 182 Calories Protein= 6.5 gramsCarbohydrates= 43 grams 2.3 grams Fiber17 grams SugarHigh Fat= 3 grams0.8 grams Saturated fat0.9 grams Monounsaturated fat0.8 grams Polyunsaturated fat0.1 grams Trans Fat

Vitamins and MineralsVitamins:Thiamin= 11%Riboflavin= 12%Niacin= 8%B6= 5%B12= 4%Vitamin C=40%Vitamin D=0%Folate= 13%Minerals:Calcium= 10%Iron= 6%Magnesium= 6%Potassium= 3%Zinc= 5%Sodium= 24%

Nutritional Content ComparedOriginal Cake RecipeRevised Cake RecipeDifferenceCalories491182309Fat17 grams3 grams14Saturated Fat6.5 grams0.8 grams5.7Protein4 grams6.5 grams2.5Carbohydrates83 grams43 grams40Fiber1.3 grams2.3 grams1Sugar68 grams17 grams51

Revised Recipe HighlightsOne third the calories (491 vs 182)One sixth total fat (17 vs 3)One eighth saturated fat (6.5 vs 0.8)Original recipe provides 40% DV for Linoeic acid (omega 6 essential fatty acid)Omega 6 fatty acids are abundant in a typical diet, need to be reducedRevised recipe contains 40% DV for Linolenic acid (omega 3 essential fatty acid)Omega 3 fatty acids are low in a typical diet, need to be increasedOne fourth the sugar (68 vs 17 grams)Double fiber (1.3 vs 2.3)Double vitamin C contentHigher percent daily value of thiamin, riboflavin and magnesium All other vitamins/minerals are similar

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