Canola Cooks! / Baking
Canola Cooks! / Baking
Canola oil is light,
clear and with a
mild flavour that
does not interfere in
the taste sensations
of baked products.
It blends easily with
other ingredients to
produce a moist
product with a soft
texture. In addition,
in replacing other
fats with canola oil,
means recipes are
lower in saturated
fat. Great reasons
for working with
canola oil!
For further information,
contact us at:
CanolaInfo
Box 1645
Lloydminster, Saskatchewan
S9V 1K6 Canada
306.387.6610
306.387.6637 Fax
[email protected]
www.canolainfo.org
In Saskatchewan,
306.387.6610 P
306.387.6637 F
[email protected]
www.canolainfo.org
In Alberta,
780.454.0844 P
780.465.5473 F
[email protected]
In Manitoba,
204.982.2100 P
204.942.1841 F
[email protected]
[email protected]
www.canolainfo.org
Canola oil is a culinary workhorse. From sautéing and
salad dressings to grilling and baking canola is a staple
no well-stocked pantry or good cook should be without.
Some say that canola has no taste-an ideal complement
to a majority of dishes by allowing the flavours of the
other ingredients to shine! That is particularly true in
baking.
• Malto-dextrin, a component of corn syrup, helps replace
the thickness and richness provided by fat in recipes
while also adding moisture. It also reduces the calories.
Replacing fat with corn syrup is more complicated than a
simple one-to-one substitution as other ingredients need
to be adjusted as well. Therefore, it is necessary to use
recipes developed specifically for corn syrup.
Baking with canola oil provides healthful
advantages.
• Fruit purées such as apple sauce, prune, apricot,
banana … purées can be used to substitute some of
the fat in a recipe. A general rule is to replace half of
the fat with fruit purée. If the recipe seems too dry
add back the fat 1 teaspoon (5 mL) at a time until the
right consistency is found. To make fruit purée combine
2
⁄3 cup (150 mL) fruit with 3 tablespoons (45 mL) of
water and blend until even consistency. Some firmer
fruits like apples will have to be cooked before
making the purée. Keeps for up to 2 months in the
refrigerator.
By substituting canola oil for melted hard fats such as
butter, shortening, lard or brick margarine you replace
fats higher in saturated fatty acids or in trans fatty acids.
At 7%, canola oil has the lowest level of saturated fatty
acids of any vegetable oil currently available on the market. Canola oil, like the majority of vegetable oils, also
has no trans fat and no cholesterol.
When substituting canola oil for melted fats, the total fat
called for in the recipe should be reduced by about 20
percent. In other words, when substituting canola oil for
another fat, melted, the baked product will use only 80%
of the fat asked for in the original recipe. Not only have
you chosen a healthier alternative but have also reduced
the total fat in your baked goods! Substituting canola oil
does modify the texture, usually making the baked good
softer and moister. Use the following chart to experiment
with your recipes that use solid fat.
Note: Cookies may not work well with this conversion.
Canola Oil Change
Solid Fat
1 cup (250 mL)
3
⁄4 cup (175 mL)
1
⁄2 cup (125 mL)
1
⁄4 cup (50 mL)
⁄4
2
⁄3
1
⁄3
3
3
Canola Oil
cup (175 mL)
cup (150 mL)
cup (75 mL)
Tbsp (45 mL)
Other low fat baking tips
• Similarly to canola oil, milled flaxseed can be used to
reduce the amount of fat used in a recipe. Flaxseed, an
oilseed, when milled can replace the fat in a recipe by a
3:1 ratio. For example, use 3 Tbsp (45 mL) of ground
flaxseed for each 1 Tbsp (15 mL) of margarine or butter. Depending on the recipe flax can be used to substitute some or even all of the fat. When using milled
flaxseed the baked good tends to brown more rapidly.
For optimum freshness, milled flaxseed should be milled
as needed, or refrigerated in an opaque container.
• For a quick fruit purée use baby food!
• Low fat baked goods tend to have a heavier texture.
Overcome this by using cake and pastry flour rather
than all-purpose (less gluten) and by slightly undermixing the ingredients.
• Substitute 1 cup (250 mL) of cake and pastry flour for 1
cup of all-purpose flour minus 2 tablespoons (25 mL).
• Substitute 2 egg whites for 1 whole egg. Addition of
one yolk adds 5 grams of fat and 215 mg of cholesterol to a recipe.
• Beat egg whites until they form soft peaks before
adding them to baked goods. This will increase volume
and tenderness.
• Toast nuts to intensify their flavor. Finely chopped nuts
distribute throughout a baked product. Reducing the
amount of walnuts in a recipe from 1 cup (250 mL) to 1⁄2
cup (125 mL) saves 385 calories and 37 grams of fat.
• Do not overbake low fat baked goods.
• Low fat baked goods do not keep as long as regular
baked goods. For peak freshness, freeze them until
they are ready to be consumed.
⁄2 cup
canola oil
125 mL
1 cup
granulated sugar
250 mL
1
egg
1
1
⁄4 cup
molasses
50 mL
13⁄4 cup
all-purpose flour
425 mL
2 tsp
ginger
10 mL
1 tsp
cinnamon
5 mL
1 tsp
baking powder
5 mL
1 tsp
baking soda
5 mL
1
⁄2 tsp
salt
2 mL
1
⁄4 cup
granulated sugar
50 mL
Beat canola oil with sugar. Whisk in egg and molasses.
Add flour, ginger, cinnamon, baking powder, baking
soda, and salt. Stir until dough is moist. Using 1 tsp
(5 mL) per cookie, shape dough into ball. Roll in sugar.
Bake on lightly oiled cookie sheets at 375˚F (190˚C)
12-15 minutes. Let cool on cookie sheets or racks.
Yield: 36 delicious cookies!
1
Canola oil is excellent for oiling your
hands when forming dough for
bread or buns or
oiling baking pans
and woks. Putting
canola oil into a
spray pump bottle
makes it even easier for any cook to
oil hands or utensils. It’s no longer
necessary to melt
lard, shortening or
butter to do a traditional ‘greasing’.
Besides saving time
you are using a
healthful oil and
reducing your saturated fat intake!
Per 1 Serving
CALORIES
FAT
CHOLESTEROL
PROTEIN
CARBOHYDRATE
FIBRE
IRON
SODIUM
CALCIUM
83.9
3.2 g (S: 0.3 g, M: 1.8 g,P: 0.9 g)
6.0 mg
0.8 g
13.2 g
0.2 g
0.4 mg
78.6 mg
6.2 mg
Jalapeño Corn Muffins
⁄2
⁄3
1
⁄2
2
1
1
⁄2
cornmeal
125 mL
skim milk
75 mL
all-purpose flour
125 mL
finely chopped red pepper 25 mL
minced jalapeño pepper
15 mL
baking powder
2 mL
garlic powder
salt
1
egg, beaten
1
2 Tbsp canola oil
25 mL
canola cooking spray
Preheat oven to 400°F (200˚C). In a medium-sized
bowl, combine cornmeal and milk; let stand 5 minutes.
Add flour, red pepper, jalapeño pepper, baking powder,
garlic powder and salt to cornmeal and milk; stir well.
Add egg and canola oil, stirring until just moistened.
Spoon into non-stick or sprayed mini muffin pans, filling 2⁄3 full. Bake 10 minutes, or until lightly browned.
Yield: 12 muffins
1
1
www.canolainfo.org
cup
cup
cup
Tbsp
Tbsp
tsp
pinch
pinch
Per 1 Serving
CALORIES
FAT
CHOLESTEROL
PROTEIN
CARBOHYDRATE
FIBRE
IRON
SODIUM
CALCIUM
69.7
2.9 g (S: 0.3 g, M: 1.5 g, P: 0.8 g)
18.1 mg
1.8 g
9.1 g
0.5 g
0.4 mg
57.4 mg
11.9 mg
Molasses Flax Bread
2 Tbsp yeast
25 mL
water
300 mL
11⁄4 cup
1 tsp
granulated sugar
5 mL
1 cup
buttermilk
250 mL
2 Tbsp canola oil
25 mL
1
⁄4 cup
molasses
50 mL
1
⁄4 cup
maple syrup
50 mL
2 tsp
salt
10 mL
1 cup
flax meal
250 mL
3 cups whole wheat flour
750 mL
3 cups all-purpose flour
750 mL
Sprinkle yeast over warm water and sugar and let stand
in a warm place for 10 minutes or until yeast is dissolved. When dissolved stir in buttermilk, canola oil,
molasses, maple syrup, salt and flax meal. Add whole
wheat flour and 2 cups (500 mL) of all-purpose flour to
form a sticky dough. Knead for 8 - 10 minutes while
working in the remaining 1 cup (250 mL) all-purpose
flour. Put in oiled bowl, turn to oil top and let rise until
double in bulk. Punch down, divide into 2 and either
shape into round loaves on baking sheets or put in two
5 x 9 inch (13 x 23 cm) loaf pans. Let rise again.
Bake at 375˚- 400˚F (190˚- 200˚C) for 30 minutes.
Mix a mixture of 1 Tbsp (15 mL) melted margarine and
1 Tbsp (15 mL) maple syrup and brush baked loaves.
Dust with corn meal. Yummy!
Per 1 Serving (2 slices):
CALORIES
202.3
FAT
2.6 g (S: 0.3 g, M: 1.2 g, P: 0.8 g)
CHOLESTEROL 0.5 mg
PROTEIN
6.5 g
CARBOHYDRATE 39.4 g
FIBRE
3.9 g
IRON
2.4 mg
SODIUM
308.4 mg
CALCIUM
39.5 mg
Canola Cooks! / Baking
Gingersnaps