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Paula Deen’s:
Simply Delicious
Strawberry Cake
KRISTIN GUNDERSON
ORIGINAL RECIPE
Cake:
 1 (18.25-ounce) box vanilla cake mix
 1 (3-ounce) box strawberry-flavored
instant gelatin
 1 (15-ounce) package frozen
strawberries in syrup, thawed and
pureed
 4 large eggs
 1/2 cup vegetable oil
 1/4 cup water
Strawberry Cream Cheese Frosting
 1/4 cup butter, softened
 1 (8-ounce) package cream cheese,
softened
 1 (10-ounce) package frozen
strawberries in syrup, thawed and
pureed
 1/2 teaspoon strawberry extract
 7 cups confectioners' sugar
 Freshly sliced strawberries, for
garnish, optional
NUTRITION CONTENT
OF ORIGINAL RECIPE
Nutritional Content (per serving)
 High Calorie= 491 Calories
 Low Protein= 4 grams
 High in Refined Carbohydrates= 83 grams
 1.3 grams Fiber
 68 grams Sugar
 High Fat= 17 grams
 6.5 grams Saturated fat
 4 grams Monounsaturated fat
 5 grams Polyunsaturated fat
 0.3 grams Trans Fat
Vitamin and Mineral Content
 Vitamins:
 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 RECIPE
ORIGINAL REVISED
Vanilla Cake Mix- Boxed Use Arrowhead Organic Vanilla Cake Mix
Strawberry Gelatin Sugar free Strawberry Gelatin mix
Frozen Strawberries- in syrup Fresh Strawberries
Large Eggs Flax seed+water (1TBS Flax with 3TBS
water for every one egg)
Vegetable Oil Natural Applesauce
Water
Butter Avocado
Cream Cheese Greek yogurt
Frozen Strawberries- in syrup Fresh Strawberries
Strawberry Extract
Confectioners’ Sugar Splenda (blended to powder)
Fresh Strawberries
WHY THESE CHANGES?
Boxed Cake Mix Ingredient Comparison
Pillsbury
 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).
Arrowhead
 Ingredients: 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)
Pillsbury
 Calories= 160
 From fat= 15
 Total fat= 1.5 grams
 Saturated fat= 0.5 grams
 Sodium= 330 mg
 Carbohydrates= 35 grams
 Sugars 19 grams
 Fiber=0 grams
 Protein= 1 gram
Arrowhead
 Calories= 160
 From fat= 0
 Total fat= 0 grams
 Satirated fat= 0 grams
 Sodium= 140 mg
 Carbohydrate= 37 grams
 Sugar= 20 grams
 Fiber= 1 gram
 Protein 2 grams
Strawberry Gelatin (per serving)
Regular
 Calories= 80
 Carbohydrates= 19 grams
 Sugar= 19 grams
Sugar Free/Low Calorie
 Calories= 10
 Carbohydrates= 0 grams
 Sugar= 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= 72
 Calories from fat= 45
 Total fat= 5 grams
 Saturated fat= 1.6 grams
 Polyunsaturated fat= 0.7 grams
 Monounsaturated fat= 1.9 grams
 Cholesterol= 67 mg
 Carbohydrates= 0.4 grams
 Fiber= 0 grams
 Sugar= 0.4 grams
 Protein= 6.3 grams
Flax Seed (per 1 TBS)
 Calories= 47
 Calories from fat= 27
 Total fat= 3 grams
 Saturated fat= 0.3 grams
 Polyunsaturated fat= 0 grams
 Monounsaturated fat= 0 grams
 Cholesterol= 0 mg
 Carbohydrates= 3 grams
 Fiber= 2.3 grams
 Sugar= 0 grams
 Protein= 2 grams
Flax Seeds are a good source of:
Omega 3 fatty acids
Fiber
Protein
Magnesium
Antioxidants (polyphenols)
May be a concern for people with
high cholesterol, as cholesterol
increases risk of heart disease.
Oil Substitute (1 TBS)
Vegetable Oil
 Calories= 120
 Calories from fat= 120
 Total fat= 14 grams
 Saturated fat= 2 grams
 Polyunsaturated fat= 8 grams
 Monounsaturated fat= 3 grams
 Cholesterol= 0 mg
 Carbohydrates= 0 grams
 Fiber= 0 grams
 Sugar= 0 grams
 Protein= 0 grams
Natural Applesauce
 Calories= 6
 Calories from fat= 0
 Total fat= 0 grams
 Saturated fat= 0 grams
 Polyunsaturated fat= 0 grams
 Monounsaturated fat= 0 grams
 Cholesterol= 0 mg
 Carbohydrates= 1.5 grams
 Fiber= 0.25 grams
 Sugar= 1.25 grams
 Protein= 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)
Butter
 Calories= 34
 Calories from fat= 34
 Total fat= 4 grams
 Saturated fat= 2.5 grams
 Polyunsaturated fat= 0.2 grams
 Monounsaturated fat= 1 gram
 Cholesterol= 10 mg
 Carbohydrates= 0 grams
 Fiber= 0 grams
 Sugar= 0 grams
 Protein= 0 grams
Avocado
 Calories= 8
 Calories from fat= 7
 Total fat= 0.8 grams
 Saturated fat= 0.1 grams
 Polyunsaturated fat= 0.1 grams
 Monounsaturated fat= 0.5 grams
 Cholesterol= 0 mg
 Carbohydrates= 0.4 grams
 Fiber= 0.4 grams
 Sugar= 0 grams
 Protein= 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 Cheese
 Calories= 80
 Calories from fat= 63
 Total fat= 7 grams
 Saturated fat= 4.5 grams
 Polyunsaturated fat= 0 grams
 Monounsaturated fat= 0 grams
 Cholesterol= 20 mg
 Carbohydrates= 2 grams
 Fiber= 0 grams
 Sugar= 1 grams
 Protein= 2 grams
 Calcium= 2% DV
Greek Yogurt
 Calories= 18
 Calories from fat= 0
 Total fat= 0 grams
 Saturated fat= 0 grams
 Polyunsaturated fat= 0 grams
 Monounsaturated fat= 0 grams
 Cholesterol= 0 mg
 Carbohydrates= 1.25 grams
 Fiber= 0 grams
 Sugar= 1.25 grams
 Protein= 3.2 grams
 Calcium= 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= 120
 Carbohydrates= 30 grams
 Sugar= 29 grams
Splenda
 Calories= 0
 Carbohydrates= less than 1 gram
 Sugar= 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 grams
 Carbohydrates= 43 grams
 2.3 grams Fiber
 17 grams Sugar
 High Fat= 3 grams
 0.8 grams Saturated fat
 0.9 grams Monounsaturated fat
 0.8 grams Polyunsaturated fat
 0.1 grams Trans Fat
Vitamins and Minerals
 Vitamins:
 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 Compared
Original Cake
Recipe
Revised Cake
Recipe
Difference
Calories 491 182 309
Fat 17 grams 3 grams 14
Saturated Fat 6.5 grams 0.8 grams 5.7
Protein 4 grams 6.5 grams 2.5
Carbohydrates 83 grams 43 grams 40
Fiber 1.3 grams 2.3 grams 1
Sugar 68 grams 17 grams 51
Revised Recipe Highlights
 One 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 reduced
 Revised 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 increased
 One fourth the sugar (68 vs 17 grams)
 Double fiber (1.3 vs 2.3)
 Double vitamin C content
 Higher percent daily value of thiamin, riboflavin and magnesium
 All other vitamins/minerals are similar

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Strawberry Recipe Makeover

  • 2. ORIGINAL RECIPE Cake:  1 (18.25-ounce) box vanilla cake mix  1 (3-ounce) box strawberry-flavored instant gelatin  1 (15-ounce) package frozen strawberries in syrup, thawed and pureed  4 large eggs  1/2 cup vegetable oil  1/4 cup water Strawberry Cream Cheese Frosting  1/4 cup butter, softened  1 (8-ounce) package cream cheese, softened  1 (10-ounce) package frozen strawberries in syrup, thawed and pureed  1/2 teaspoon strawberry extract  7 cups confectioners' sugar  Freshly sliced strawberries, for garnish, optional
  • 4. Nutritional Content (per serving)  High Calorie= 491 Calories  Low Protein= 4 grams  High in Refined Carbohydrates= 83 grams  1.3 grams Fiber  68 grams Sugar  High Fat= 17 grams  6.5 grams Saturated fat  4 grams Monounsaturated fat  5 grams Polyunsaturated fat  0.3 grams Trans Fat
  • 5. Vitamin and Mineral Content  Vitamins:  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%
  • 6. REVISED RECIPE ORIGINAL REVISED Vanilla Cake Mix- Boxed Use Arrowhead Organic Vanilla Cake Mix Strawberry Gelatin Sugar free Strawberry Gelatin mix Frozen Strawberries- in syrup Fresh Strawberries Large Eggs Flax seed+water (1TBS Flax with 3TBS water for every one egg) Vegetable Oil Natural Applesauce Water Butter Avocado Cream Cheese Greek yogurt Frozen Strawberries- in syrup Fresh Strawberries Strawberry Extract Confectioners’ Sugar Splenda (blended to powder) Fresh Strawberries
  • 8. Boxed Cake Mix Ingredient Comparison Pillsbury  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). Arrowhead  Ingredients: 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.
  • 9. Cake Mix Substitute (per serving) Pillsbury  Calories= 160  From fat= 15  Total fat= 1.5 grams  Saturated fat= 0.5 grams  Sodium= 330 mg  Carbohydrates= 35 grams  Sugars 19 grams  Fiber=0 grams  Protein= 1 gram Arrowhead  Calories= 160  From fat= 0  Total fat= 0 grams  Satirated fat= 0 grams  Sodium= 140 mg  Carbohydrate= 37 grams  Sugar= 20 grams  Fiber= 1 gram  Protein 2 grams
  • 10. Strawberry Gelatin (per serving) Regular  Calories= 80  Carbohydrates= 19 grams  Sugar= 19 grams Sugar Free/Low Calorie  Calories= 10  Carbohydrates= 0 grams  Sugar= 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.
  • 11. Egg Substitute Eggs (per 1 egg)  Calories= 72  Calories from fat= 45  Total fat= 5 grams  Saturated fat= 1.6 grams  Polyunsaturated fat= 0.7 grams  Monounsaturated fat= 1.9 grams  Cholesterol= 67 mg  Carbohydrates= 0.4 grams  Fiber= 0 grams  Sugar= 0.4 grams  Protein= 6.3 grams Flax Seed (per 1 TBS)  Calories= 47  Calories from fat= 27  Total fat= 3 grams  Saturated fat= 0.3 grams  Polyunsaturated fat= 0 grams  Monounsaturated fat= 0 grams  Cholesterol= 0 mg  Carbohydrates= 3 grams  Fiber= 2.3 grams  Sugar= 0 grams  Protein= 2 grams Flax Seeds are a good source of: Omega 3 fatty acids Fiber Protein Magnesium Antioxidants (polyphenols) May be a concern for people with high cholesterol, as cholesterol increases risk of heart disease.
  • 12. Oil Substitute (1 TBS) Vegetable Oil  Calories= 120  Calories from fat= 120  Total fat= 14 grams  Saturated fat= 2 grams  Polyunsaturated fat= 8 grams  Monounsaturated fat= 3 grams  Cholesterol= 0 mg  Carbohydrates= 0 grams  Fiber= 0 grams  Sugar= 0 grams  Protein= 0 grams Natural Applesauce  Calories= 6  Calories from fat= 0  Total fat= 0 grams  Saturated fat= 0 grams  Polyunsaturated fat= 0 grams  Monounsaturated fat= 0 grams  Cholesterol= 0 mg  Carbohydrates= 1.5 grams  Fiber= 0.25 grams  Sugar= 1.25 grams  Protein= 0 grams Increases total fat of recipe and contributes saturated fat. Contributes no fat and an abundance of vitamins and minerals with some fiber.
  • 13. Butter Substitute (1 tsp) Butter  Calories= 34  Calories from fat= 34  Total fat= 4 grams  Saturated fat= 2.5 grams  Polyunsaturated fat= 0.2 grams  Monounsaturated fat= 1 gram  Cholesterol= 10 mg  Carbohydrates= 0 grams  Fiber= 0 grams  Sugar= 0 grams  Protein= 0 grams Avocado  Calories= 8  Calories from fat= 7  Total fat= 0.8 grams  Saturated fat= 0.1 grams  Polyunsaturated fat= 0.1 grams  Monounsaturated fat= 0.5 grams  Cholesterol= 0 mg  Carbohydrates= 0.4 grams  Fiber= 0.4 grams  Sugar= 0 grams  Protein= 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.
  • 14. Cream Cheese Substitute (2 TBS) Cream Cheese  Calories= 80  Calories from fat= 63  Total fat= 7 grams  Saturated fat= 4.5 grams  Polyunsaturated fat= 0 grams  Monounsaturated fat= 0 grams  Cholesterol= 20 mg  Carbohydrates= 2 grams  Fiber= 0 grams  Sugar= 1 grams  Protein= 2 grams  Calcium= 2% DV Greek Yogurt  Calories= 18  Calories from fat= 0  Total fat= 0 grams  Saturated fat= 0 grams  Polyunsaturated fat= 0 grams  Monounsaturated fat= 0 grams  Cholesterol= 0 mg  Carbohydrates= 1.25 grams  Fiber= 0 grams  Sugar= 1.25 grams  Protein= 3.2 grams  Calcium= 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.
  • 15. Powdered Sugar Substitute (per serving) Powdered Sugar  Calories= 120  Carbohydrates= 30 grams  Sugar= 29 grams Splenda  Calories= 0  Carbohydrates= less than 1 gram  Sugar= 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.
  • 18. Nutritional Content (per serving)  High Calorie= 182 Calories  Protein= 6.5 grams  Carbohydrates= 43 grams  2.3 grams Fiber  17 grams Sugar  High Fat= 3 grams  0.8 grams Saturated fat  0.9 grams Monounsaturated fat  0.8 grams Polyunsaturated fat  0.1 grams Trans Fat
  • 19. Vitamins and Minerals  Vitamins:  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%
  • 20. Nutritional Content Compared Original Cake Recipe Revised Cake Recipe Difference Calories 491 182 309 Fat 17 grams 3 grams 14 Saturated Fat 6.5 grams 0.8 grams 5.7 Protein 4 grams 6.5 grams 2.5 Carbohydrates 83 grams 43 grams 40 Fiber 1.3 grams 2.3 grams 1 Sugar 68 grams 17 grams 51
  • 21. Revised Recipe Highlights  One 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 reduced  Revised 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 increased  One fourth the sugar (68 vs 17 grams)  Double fiber (1.3 vs 2.3)  Double vitamin C content  Higher percent daily value of thiamin, riboflavin and magnesium  All other vitamins/minerals are similar