Brain and Heart: Healthy Sweets with Chef Sam Farley
Chef Sam Farley. Sam earned his degree in Culinary Arts and Chef Training from Johnson & Wales University. From interning with Michelin Star Chefs from New York City and Boston to being an Executive Chef, Sam brings a heart-healthy focus to his refined and approachable cooking style.
For years, doctors have suggested cutting out sweets to people trying to lose weight or eat better. However, this has been a way of playing it safe considering most sweets contain large amounts of calories, fats, and sugars. In fact, some of the best sweets are not processed and come from fully natural ingredients. As someone who feels guilty eating most sweets, I have worked out the science and created recipes that hopefully help you realize you don’t have to feel the same guilt.
First, let’s address why it is so common to cut out sweets from your diet. High sugar foods have been linked to weight gain, heart disease, risk of cancer, and slow brain development. Sugar isn’t the only ingredient in most sweets that leads to these problems since added fats and cooking processes also add many calories and cholesterol to the body. High fats can cause weight gain and deposits in the arteries that lead to heart disease. On the other hand, sugars burn differently in the body and can release negative reactions to the brain by slowing cognitive activity, growth, and development. But if we look again and use “substitution” or pure sugars found in nature, sweets can be beneficial to the body.
Natural Sweets vs. Processed Sweets
Organic ingredients can be just as sweet and satisfying, but only if you find the right ones. Since there isn’t a “Twinkie tree” found in nature (yet), consider switching the 280 calories, 9 grams of fat, and 32 grams of sugar treat for olive oil cake, Greek yogurt, and honey, as these substitutions could save your life. Sure, sugar is found in nature but not in the same state we find in food. Processing concentrates, bleaches, and separates out the good products found in sugar cane. Some of the products that contain natural sugars that are not processed include: honey, fruits, nuts, Greek yogurt (especially ones high in bacteria cultures), and maple syrup. These all contain “real sugars.” Though natural sugars still shouldn’t be eaten in very high volume, they remain as the best alternative for both your heart and brain. Natural saps, nectars, and pollens take less processing than sugar and often add much more variety to flavors and recipes. Most sweets also add fats that are used to balance and cook the sugars such as butter, oils, lard, and even shortening. These fats cook the sugars essentially creating caramelization in the product making the flavors we know and love. Switching to healthier or fats or eating these natural sugars in a rawer form eliminates 75% of its trans-fats and calories.
Final Thoughts
Now, I could take all day explaining all of the sciences and substitutions that can make for a healthier dessert. Instead, I propose a couple of straight forward facts to remember:
Not all sweets are bad for you
Organic products, with no processing, lower the chance of unhealthy repercussions
Raw ingredients are always better
Watch what fats are being used
Summer Sweet for the Brain and Heart
Lemon Yogurt Pound Cake
Prep Time: 1 hour 15 minutes
Ingredients (Serves 8):
1.5 cups White Whole Wheat Flour
2 teaspoons Baking Powder
1 teaspoon Salt
2 Tablespoons Honey
1 Lemon (zested and juiced)
½ Cup Greek Yogurt
¼ cup Fat Free Milk
¼ cup Olive Oil
½ teaspoon Pure Vanilla Extract
2 Large Egg Whites
1 Large Egg
Method of Preparation:
Preheat the oven to 350 degrees fahrenheit.
Spray an 8.5 inch by 4.5 inch bread pan with nonstick cooking spray.
In a large mixing bowl, mix all dry ingredients with a fork or whisk. Once combined, add all wet ingredients, eggs being last.
Mix until all clumps have smoothed out.
Bake for 50 minutes then rest on a cooling rack for 5 minutes.