[Pony]

It's easy to underestimate how many vegetable recipes call for added sugar


It never ceases to surprise us how many otherwise well-informed, dedicated low-carbers are unaware of the amount of hidden sugar they consume. One frequently underestimated source of carb from sugar is vegetable-based recipes; they often contain quite bit of sugar but are often considered healthful since they contain vegetables. With the fall harvest season upon us, we thought this was as opportune time to discuss some strategies for reducing the hidden sugar inour diets.

From a low-carb perspective, it's ironic that even as fall vegetables reach their peak of flavor, many dishes capitalizing onthem also call for significant amounts of sugar. In particular, many of the vegetables associated iwth the fall holidays are traditionally prepared in recipes high in sugar.

Corn, beans, and pumpkin-the vegetables the Native americans called "the three sisters"- are good examples of healthful foods traditionally preapred in ways that make them inappropiate for reduced-carb meal plans. Since these vegetables contain relatively high levels of statchy carbohydrates to begin with, it doesn't take much to push them over the recommended carbs per serving for most controlled-crbohydrate programs.However, they're accesible sources of good vitamins and nutrients, so it's worth considering ways to include them.

the following recipes take advantage of modern sugar subtitutes to adapt traditional recipes for these foods to low-diets.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


HEARTY CORN CAKES
Makes 12 servings* net carbs 14g

1 1/4 cups flour, all purpose
1/4 cup plus 3 Tablespoons Splenda no calorie sweetener, granular
3/4 cup stone ground yellow corn meal
2 teaspoons baking powder
1/2 teaspoon salt
1 cup fat-free milk
1 teaspoon honey,clover
1/4 cup canola oil
2 egg whites, large


Heat oven to 400 F. Grease muffin cups with nonstick butter flavor cooking spray. In large bowl, combine dry ingredients and make well.
In small bowl, mix milk, honey, oil, and egg whites. Add liquid ingredients to dry ingredients and stir just until combined. Pour 1/4 cup batter into greased cups lightly spray (one spray) tops of batter with nonstick cooking spray. Bake until wooden pick comes out clean, about 15 to 20 mintues.