 Fall is here in the PNW, meaning more time for cozy activities, like baking! Some of my favorite treats in fall are pumpkin pie, brownies with little white chocolate ghost designs, and apple hand pies that look like empanadas. Baked goods are typically lower in nutrients and higher in sugar, but there are a few tricks and tips to add nutrition back into the baking season. Here, I will discuss some fruits and vegetables in season you can use in baking and easy ways to add more protein and fiber to your baked goods. These tips are not meant to replace your favorite or familiar recipes, only to add a dash of nutrition while still having baked goods just as they are: sweet, delicious, comforting, and warm! Fiber & Protein: Elevate Your Confections Fiber and protein can be great additions to baked goods to make them more nutritious. Fiber helps move things along in the gut, doesn’t raise blood sugar levels since your body doesn’t absorb it, and helps lower cholesterol. Getting enough fiber is essential to health and can help prevent the development of certain conditions and diseases, such as type 2 diabetes, heart disease, and obesity. Dietary protein is essential for muscle, skin, and bone health. Adding protein to baked goods makes treats more filling and can add some substance to them. Various produce, nuts, and seeds provide fiber and protein, as well as beneficial fats, vitamins, and minerals that can be added to baked goods. Tips to Add More Fiber and Protein in Baking:
Here are the amounts of fiber and protein listed for some nuts, seeds, and grains. The recommended amount of fiber for men, women, and age groups ranges from about 25 g to 38 g per day. Pumpkin seeds: 1 ounce of whole pumpkin seeds contain 5.2g of fiber, 5.3g of protein Flax seeds: 1 tbsp has 2.8g of fiber, 1.9g of protein Sunflower seeds: 1 ounce contains 3.1g fiber, 5.5g of protein Oats: 1 cup of cooked rolled oats contains 5g of fiber, 5g of protein Almonds: 1 ounce of almonds contains 3.5g of fiber, 6g of protein Walnuts: 1 ounce contains 2g of fiber, 4.3g of protein Some examples of Fall produce and how much fiber they have: Sweet potatoes: 1 cup of cooked sweet potato has 6.3 grams of fiber Pumpkin: 1 cup of canned pumpkin puree contains 7.1 grams of fiber Pears: 1 medium-sized pear contains 5.5g of fiber. 1/4 cup dried pears has 3.4g of fiber Apples:1 medium-sized apple with skin has 4.8 grams of fiber  Fall Fresh Fare: Incorporating Nutritious Seasonal Fruits and Veggies Many different fruits and vegetables are harvested in the fall. Check here for the list of all seasonal produce in Washington state. Here are just a few Fall staples and what baked items they taste great in. Apples When I think of fall and apples, I think of apple picking, cider, and pie! Apples are high in fiber and contain many rich vitamins and minerals such as vitamin C, iron, vitamin B6, vitamin K, and potassium. Quercetin, an anti-inflammatory and antioxidant that can help reduce free radicals in the body, is mainly found in the skin of apples. Quercetin can be beneficial in preventing illness and boosting mental performance. Baked goods that go great with apples:
Pears Pears are refreshing, have a great scent, and are a good fiber, vitamin C, and potassium source. Pears also contain high levels of antioxidants, which can help reduce inflammation. Certain studies found that eating pears/apples lowers the risk of type 2 diabetes and stroke. Pears are an excellent fruit to add to or be the main ingredient to baked goods. Baked goods that go great with pears:
Pro-tip: Leaving the skin on apples and pears provides many more benefits to your health, as most of the fiber and beneficial nutrients are concentrated in the peel. This is only sometimes preferable depending on the dessert, but when possible, leave it be!  Pumpkin Every time fall rolls around, pumpkin is very popular, and for good reason! Every part of the pumpkin provides a variety of nutrients. Pumpkin seeds have high protein content and contain many essential micronutrients like manganese, which promotes brain health, and zinc, which helps wounds heal faster. The flesh of the pumpkin, which is usually the part we eat, is rich in nutrients like vitamin E, which protects the skin from damage, and potassium, which helps regulate blood pressure. Baked goods that go great with pumpkin:
Sweet Potatoes Sweet potatoes are warm, comforting, and hearty. They are also a good source of vitamin A, fiber, vitamin C, potassium, and vitamin B6, which is essential for normal brain development and function. Unlike regular potatoes, sweet potatoes are sweeter, hence the name, and are perfect for baked goods. However, if you are worried about controlling blood sugar, it’s important to note that they have a higher glycemic index than white potatoes. Pro-tips:
Baked goods that go great with sweet potatoes:
The recipe below is a pumpkin bread in a mug. I like it because it’s quick, simple, not overly sweet, and tastes of pumpkin with warm and subtle spices. You can get creative with what you add to it, like nuts, seeds, or even chocolate chips. Whichever tip discussed in this blog post you choose to enhance your baked treats, whether it’s adding some nuts or using oat flour, I hope you enjoy them to the fullest this baking season! Moriah Galacgac, Dietetic Intern Recipe: Pumpkin Bread In a Mug  Ingredients: 4 tbsp ground oats or oat flour 1/2 tsp baking powder 1/2 tsp pumpkin spice 2 tbsp milk 1-2 tbsp maple syrup, honey or agave 2 tbsp pumpkin puree 1 tbsp roasted pumpkin seeds 1 tbsp sunflower seeds or crushed walnuts (optional) Directions:
Recipe based on YouTube Video created by Youtube channel: How To Cook Smarter https://www.youtube.com/watch?v=ru1JXOPDAsA References:
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SD BlogA place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy! Categories
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