AnswerLine • Iowa State University Extension and Outreach

What About Date Sugar as a Sweetener?

March 21, 2023 Marlene Geiger

With concerns of the high consumption of sugars or need to eliminate sugar from their diet, consumers are seeking alternatives to sugars, high-fructose syrups, processed and artificial sweeteners. While there are a variety of alternatives, perhaps it is time to rediscover an ancient fruit, the mighty DATE, as a sweetener. Besides being a highly sweet fruit, dates provide numerous health benefits, are readily available, available in many forms, versatile, and easily incorporated into recipes as an alternative for granulated sugar or enjoyed on their own or added to food.

Date clusters atop a date palm. Photo source: Canva.com

Dates are an ancient stone fruit with beginnings in the Middle East dating back to BC days. Dates grow on trees known as date palms (Phoenix Dactylifera) in clusters like bunches of grapes. The big difference is that the date clusters are some 50-85 feet above the ground and require considerable labor to produce and harvest. An article by Food and Nutrition gives a brief description of date production and harvest. While dates continue to be a major crop in the Middle East, they are grown in other regions around the world where conditions are right for them. In the US, dates are grown in California, Arizona, and Florida with the largest production in California’s Coachella Valley, northeast of San Diego. Here, 95 percent of US dates are grown due to ideal conditions: high temperatures, low humidity, and an abundant supply of underground water for their love of wet feet. ¹

There are hundreds of date varieties grown around the world. Twelve varieties are found in the US with the two most common being the Medjool and Deglet Noor varieties. Dates are classified as soft, semidry, or dry. Dates have a sweet, caramel-honey like flavor. Fresh picked, they are sweet and succulent becoming sweeter and chewier as they dry. Each variety has its own flavor profile.

Dates are packed with minerals, vitamins and dietary fiber (soluble and insoluble). One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a rich source of potassium, magnesium, manganese, iron, copper, B Vitamins, Vitamin K and zinc. In addition, dates provide a high amount of antioxidants in the form of polyphenols, flavonoids, and carotenoids. Despite their sweetness, dates are considered a low glycemic food and do not spike blood sugar levels. All of this ‘goodness’ makes them effective at relieving constipation, lowering the risk of chronic disease, lowering LDL cholesterol, improving brain function, boosting bone health, and improving our immune system along with other benefits still being studied.

Dates are an excellent sugar substitute. In addition to naturally sweetening food, one gets the added benefits of natural fiber and dense nutrients. Beyond the whole fruit itself, dates come in other forms or products: date molasses, syrup, vinegar, sugar (crystals and powder) and paste. University of Wyoming Extension suggests using these products in the following ways: “Date molasses or syrup tastes like molasses but with a less bitter edge. Use it as a liquid sweetener. Date vinegar, fermented from dates, is dark and fruity and an excellent substitute for balsamic vinegar. Date sugar, date powder, and date crystals are dehydrated ground dates. Use them in baking to replace white or brown sugar. Date paste is a smooth puree of pitted dates. It can replace butter, sugar, or eggs, depending on how it is used.”

Despite its name, date sugar is not really sugar. Date sugar is simply ground dried dates containing all the fruit’s nutrients — vitamins, minerals, antioxidants, and fiber—resulting in a product that is granular but somewhat fibrous. However, the intensely sweet granules do look a lot like brown sugar made from sugar cane or beet. It can be used to replace white or brown sugar 1:1 in many recipes for baked good but some experimentation may be necessary to adjust for sweetness or flavor. Date sugar granules can also be used to sprinkle on cereal, fruit, yogurt, etc., but may not be desirable for liquid beverages as it does not dissolve well; date sugar powder is a better choice for these uses.

Since date sugar is different from sugars made from sugar cane or beet, it is no surprise that it creates a product slightly different than something made with sugar in baking and cooking. There are numerous websites that share tips and recipes for using date sugar in cooking and baking including how to make your own date sugar and paste. It may be necessary to increase liquid or decrease dry ingredients as date sugar is hydroscopic and absorbs moisture. Date sugar burns easily so lower temperatures may also be needed. For more specific tips and recipes, visit the PurDate website. Date sugar should not be used for canning. Presently, there are no tested, safe recipes for using date sugar in canning fruit or jams/jellies.²

Date sugar should be stored in an airtight container. Being naturally hygroscopic, date sugar readily absorbs moisture and tends to clump together and may even form a solid brick. For this reason, some manufacturers mix other ingredients with the ground dates to prevent clumping. Bob’s Red Mill uses a small amount of oat flour. If date sugar does harden, Bob’s Red Mill suggests placing the date sugar in the microwave for a few seconds until it begins to soften. Because date sugar is dried fruit, watch it for spoilage as it does not have an indefinite shelf life like sugar.

In summary, date sugar is a nutrient-dense sweetener containing beneficial fiber, minerals and antioxidants making it one of the healthiest sweeteners or sugar substitutes on the market. It is not a highly processed, empty calorie food so it may be perfect for those who are diabetic or are trying to reduce refined sugar intake, add healthy nutrients to their recipes, or eat more natural foods. However, date sugar packs a significant punch of simple carbohydrates and calories, so use it with caution as you would with sugar or other sweeteners.
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Sources (accessed 9 February 2022):

¹Russo, Susan. 17 October 2007. Medjool: A Date to Remember. NPR. https://www.npr.org/templates/story/story.php?storyId=15282847

2McSherry, Edie. CSU Extension. 31 July 2017. Canning with Dates/Date Sugar #417952 – Ask Extension. https://ask2.extension.org/kb/faq.php?id=417952

Cervoni, Barbie. 31 October 2022. Date Nutrition Facts and Health Benefits. Very Well Fit. https://www.verywellfit.com/dates-nutrition-facts-calories-and-their-health-benefits-4110158

Food Data Central. 30 October 2020. Date. USDA. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102631/nutrients

Hayman, Vicki. Discover Delicious Dates. University of Wyoming Extension. https://uwyoextension.org/uwnutrition/newsletters/discover-delicious-dates/

Heal With Food. Date Sugar – A Healthy Alternative to Regular Sugar? Heal With Food. https://www.healwithfood.org/substitute/is-date-sugar-healthy.php

HealthNormal Editorial Team. 11 October 2022. 9 Health Benefits of Dates. HealthNormal. https://www.healthnormal.com/dates-benefits/; What Will Happen If You Start Eating 2 Dates Every Day for a Week. https://www.youtube.com/watch?v=KfEAy5n4oYM

Maffei, Yvonne with Chelle Murphy. 27 March 2022. PurDate from Tunisia and How to Use Date Sugar. https://www.youtube.com/watch?v=N96d3SFtetg

Murphy, Chelle. 18 October 2022. How to Use Date Sugar as Your Natural Sugar Substitute. PurDate. https://purdate.com/blogs/purdate/how-to-use-date-sugar-as-your-natural-sugar-substitute

Oxender, Bethany. 30 October 2019. Dates: An Ancient Fruit Rediscovered. Food and Nutrition Magazine. https://foodandnutrition.org/from-the-magazine/dates-an-ancient-fruit-rediscovered/

Stockton, Cassidy. 18 March 2015. What Is It? Wednesday: Date Sugar. Bob’s Red Mill. https://www.bobsredmill.com/blog/healthy-living/what-is-it-wednesday-date-sugar/

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Reference to any commercial product, process, or service, or the use of any trade, firm, or corporate name is for general informational purposes only and does not constitute an endorsement, recommendation, or certification of any kind. Persons using such products assume responsibility for their use and should make their own assessment of the information and whether it is suitable for their intended use in accordance with current directions of the manufacturer.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

March 21, 2023

Consumer Management, Food Preparation, Food Preservation, Health date sugar, Dates

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Time for Spring-Dug Parsnips

March 7, 2023 Marlene Geiger 2 Comments

As the days get warmer and the ground thaws, it is time to dig spring-dug parsnips. Characterized by some as ‘the cream of the crop’, spring parsnips come from seeds sown in the spring of the previous year, grown during the summer, allowed to die back in the fall and freeze in the ground over the winter.

Parsnips can also be dug in the fall after a frost or two, but those left over the winter are sweeter and more flavorful. The extreme cold converts the starches into sugar and allows the flavor to mellow. The timing is critical for spring-dug parsnips; they need to be dug as soon as you can get into the ground with a shovel or fork and just as their tops start to show new growth. If they are left in the ground too long in the spring and the tops start to grow out, they become woody.

Never had parsnips? Some mistakenly refer to them as white carrots, but while they may be related to carrots distantly, they are actually part of the parsley family. They are a cream-colored, gnarled, carrot-shaped root vegetable. They can be eaten raw but are best prepared by roasting, frying, grilling or steaming to bring out their distinct succulent flavor and nutty sweetness. They have a tan peel that is typically removed before use; peeling also removes their gnarly surface. The flesh is cream-white. They are a very versatile vegetable with recipes ranging from roasted side dishes, soups and stews, mashed, turned into fries, and even made into wine. They pair well with other root vegetables, too. Like potatoes or an apple, parsnips oxidize when exposed to air after their peelings are removed. If not prepared right away, cut parsnips should be placed in water to reduce the effect.

Being white in color, one would tend to believe that they offer little nutrition. Quite the opposite is true. According to the USDA [1], a half-cup serving of parsnips are high in heart-healthy fiber providing 3 grams of fiber and only 55 calories. They are a low-fat food yet a good source of numerous vitamins (especially C and K), minerals (especially folate and manganese), and antioxidants. (Note that the level of vitamin C is somewhat reduced with the cooking.)

Besides the home garden, parsnips are available at the supermarket and likely can also be found at the late fall and spring farmer’s markets. Spring is the best time to give them a try if you are new to parsnips. If you are lucky enough to find this once-a-year spring treasure, choose fleshy, fresh, firm, medium-sized and even surfaced roots. Avoid woody, over-matured, long, thin, and tail-like roots as they are off-flavored and have tough fiber. Also avoid soft, pitted, shriveled, knobby, or damaged roots.

Fresh parsnips should be stored in a plastic bag in the vegetable drawer of the refrigerator where they should last three to four weeks [2]. Use cooked, refrigerated parsnips within three days. Parsnips can also be frozen [3] for later use by cutting into 1/2-inch cubes, water blanching for 2 minutes, cooling promptly in cold water, draining, and packing and sealing into containers, leaving 1/2-inch headspace. Fully cooked parsnip puree may also be frozen for up to 10 months for best quality. Drying is another method for preserving parsnips as well.

For more information on parsnips, check out Growing Carrots and Parsnips in Home Gardens by the University of Minnesota Extension [4].

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Sources:
1. FoodData Central. USDA. fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients
2. How Long do Parsnips Last in the Refrigerator? StillTasty.com. stilltasty.com/fooditems/index/17882
3. Freezing Turnips and Parsnips. National Center for Home Food Preservation. https://nchfp.uga.edu/how/freeze/turnip.html
4. Growing Carrots and Parsnips in Home Gardens. UMN Extension. extension.umn.edu/vegetables/growing-carrots-and-parsnips-home-gardens

Marlene Geiger

February 21, 2023

Food Preparation, Food Preservation, Nutrition, spring Gardening, Parsnips

2 Comments

Let’s Go Maple Syruping!

February 23, 2023 Marlene Geiger 1 Comment

When you think of Iowa, maple syrup probably isn’t the first thing to come to mind. However, maple syrup is one of the state’s oldest agricultural crops dating back to pioneer times. Native Americans were the first to tap Iowa’s maple trees followed by early pioneers who also tapped maple trees for their annual supply of sweetener.

Today, Iowa has a small number of commercial producers mostly located in the northeastern part of the state and several small commercial or home-use only producers scattered across the state. According to the USDA 2017 Agricultural Census, Iowa reported 53 farms with 13,808 taps.[1] Producers use a variety of methods to collect and boil sap into syrup. However, the methods are much the same today as used by our ancestors. Small holes are drilled into the tree trunks (taps), sap drips into buckets or tubes below, and evaporators boil the clear sap into delicious maple syrup. The color of maple syrup varies depending upon when it was tapped. Late winter tapings yield a light brown syrup with color deepening as spring advances. Color is not an indicator of quality; maple syrup is graded by color with color affecting flavor. Grade A syrup is a light amber color, while Grade B is darker and thicker. Grade A is mild in flavor with Grade B syrups having a deeper, more robust maple flavor.

On the average, it takes 40 gallons of maple sap to make 1 gallon of pure maple syrup. A tree will produce 10-20 gallons of sap per tap on the average. A tree may have more than one tap depending upon its size/circumference.

While maple syrup is a sweetener, the nutritional benefits of maple syrup are numerous. One tablespoon of maple syrup contains 50 calories along with the following vitamins and minerals:

20 milligrams of calcium
2 milligrams of phosphorous
0.2 milligrams of iron
2 milligrams of sodium
5 milligrams of potassium [2]

Maple syrup can be used as an alternative to sugar in cooking and baking in a 1:1 ratio. When used in baking, decrease the liquid by 3 to 4 tablespoons per 1 cup substitution. If no liquid is called for in the recipe, add about 1 tablespoon of additional flour for every ¼ cup of maple syrup. [3]

Iowa’s maple syrup season generally begins in late February or early March and runs 4 to 6 as six weeks. Warm daytime temperatures and cold nights are needed for the sap to flow; the season ends when the trees begin to bud. If you are looking for some early-spring family fun, a number of groups have planned events and demonstrations across the state to allow nature lovers of all ages to take part in this unique agricultural activity. Below is a listing of a few. Registration and fees may be required and pancakes and maple syrup might be included with some events.

Botna Bend Pa rk, Hancock, March 4, 2023

Hart man Reserve Nature Center, Cedar Falls, March 11-12, 2023

Maha ska County Environmental Learning Center, Oskaloosa, March 30, 2023

Indi an Creek Nature Center, Cedar Rapids, March 25-26, 2023

Events are also planned in Minnesota. For a complete listing, check out the M innesota DNR website.

Resources:

1 United States Department of Agriculature, National Agricultural Statistics Service, Iowa, Table 40. Woodland Crops Sales: 2017 and 2012.

2 N e ff, Michelle, Maple Syrup Nutritional Facts, Michigan State University, MSU Extension

3 Am eden, Kye, Baking with Liquid Sweeteners, King Arthur Baking, 2017

Marlene Geiger

February 23, 2023

Adult Learning, Child Development, Family Time, Food Preparation, Nutrition, spring Maple Syrup

1 Comment

Safe Frosting for Iowa 4-H Fairs

February 14, 2023 Marlene Geiger 3 Comments

The recently released Foods for Iowa 4-H Fairs – Quick Reference Guide (2023) lists “traditional vanilla buttercream made with butter, powdered sugar, extract, and milk” as an acceptable homemade frosting for baked goods exhibited or displayed at Iowa 4-H fairs. Identifying a safe “traditional buttercream frosting” recipe for exhibit has been a source of confusion for 4-H members and their families as well as County Extension Educators and fair judges. Store-bought, commercially prepared frostings that are shelf stable are acceptable for food product exhibits.

Food products exhibited at 4-H Fairs must be shelf stable or stable (non-perishable) at room temperature and not require refrigeration to be safe. Due to the various ingredients and quantities that may be incorporated into a homemade frosting, many frostings require refrigeration to be unquestionably safe. Three factors play a role in determining the safety of a frosting: acidity (pH), water activity (A_w), and percent of soluble solids (%Brix).

The acidity (pH) of a frosting is affected by the ingredients used. Traditional frostings made with dairy or eggs tend to increase pH making them more basic than acidic and susceptible to spoilage. Therefore, frosting made with cream cheese, whipped cream, or eggs requires refrigeration to inhibit spoilage and molding despite the fact that frostings are laden with sugar, known for its ability to inhibit microbial growth.

Water activity (A_w) is the measure of available water in a food product that can support microbial growth and affect the quality and safety of food. This differs from moisture content which refers to water bound to ingredients within the food. The FDA has established that a water activity (A_w) value greater than 0.85 on a scale of 0 (bone dry) – 1.0 (pure water) indicates a high-risk food product capable of facilitating the growth of microorganisms in the product. Sugar may lower the A_w while water or dairy can increase the A_w; fat has no effect on A_w.

Percent soluble solids (%Brix) in a frosting is determined by the amount of sugar available to bind up the available water to reduce bacterial growth. As %Brix increases, A_w decreases.

Due to these factors, frostings are considered TCS, foods that require either temperature or time control for food safety. TCS foods may allow pathogens to grow and possibly produce toxins when held at temperatures between 41-135 degrees F. (For additional information see: Food Safety of Frostings and Fillings by K-State Research and Extension.) To be considered a non-TCS food, the percent soluble solids (%Brix) must be above 65% and the A_wvalue less than 0.85.¹

There are numerous recipes for buttercream frosting. It is not a given that all buttercream frostings meet the %Brix and A_w requirements to be a non-TCS food or safe without refrigeration. To determine the safety of a vanilla buttercream frosting for Iowa 4-H exhibits, three members of the AnswerLine team prepared an adapted version of the Simple Buttercream Frosting tested and considered stable at room temperature by K-State Research and Extension¹. Milk (dairy) was substituted for heavy cream in the K-State recipe. The frostings were prepared at the individual homes of the team members using the same butter and powdered sugar; the percent of milk fat and vanilla extract were the two variables. The three samples were submitted to the Iowa State University Food Quality and Safety Laboratory for analysis of water activity and %Brix with results shown in the table below.

Table 1. Average water activity and % soluble solids of frostings tested.

Sample	Water Activity	% Soluble Solids
Sample 1 – Skim milk	0.788± 0.003	68.60 ± 0.30
Sample 2 – 2% Milk	0.812 ± 0.004	67.83 ± 0.23
Sample 3 – Whole Milk	0.808 ± 0.006	67.17 ± 0.35

All three samples met the requirements of a non-TCS food as recommended by K-State Research and Extension¹exhibiting an average Brix of 67.87% and an A_w value of 0.803.

Tested Vanilla Buttercream recipe ingredients. Photo credit: Rachel Sweeney

Tested Vanilla Buttercream Recipe
Required for use with Iowa 4-H Fair Food Product Exhibits.
(All Iowa 4-Hers must reference and attach this blog to their
write-up for full credit if a homemade frosting is used in the exhibit. Any change or addition of ingredients will be unacceptable and will result in disqualification.)

1 cup unsalted butter, slightly softened
4 cups powdered sugar
¼ teaspoon salt
1 teaspoon vanilla extract
2 Tablespoons dairy milk (skim, 2%, or whole)

Beat the butter, salt, and vanilla together until fully combined on medium speed. Reduce speed and add the powdered sugar and milk. Add the milk a teaspoon at a time to achieve the right consistency for the way you want to use the frosting. DO NOT use more than 2 tablespoons of milk. Slowly increase the speed of the mixer and beat until the frosting is light and fluffy.

What Does This Mean for Iowa 4-H Food Products?

It is highly suggested that exhibits be presented without frosting unless the frosting is part of the exhibit goal.

Example 1: My goal is to bake an angel food cake for exhibit at the fair.
No frosting is needed for this exhibit. Cake recipe should be included with the exhibit.

Example 2*: My goal is to bake and frost a chocolate cake for my Dad’s birthday. I will also exhibit a similar cake and frosting at the fair.
Cake should be frosted with the tested vanilla buttercream frosting or with a commercially prepared frosting to assure that it is not a TCS food. No chocolate, cocoa, or other ingredient should be added to the tested recipe or commerical frosting. Recipe for cake and frosting (if homemade) should be included with the exhibit, along with this blog.

Example 3*: My goal is to learn to make a cake and a frosting for exhibit at the fair.
Cake should be frosted with the tested vanilla buttercream frosting; no chocolate, cocoa, or other ingredient should be added to the tested recipe. Cake and frosting recipes, along with this blog, should be included with exhibit.

*For examples 2 and 3, another option is to prepare the product using any frosting desired; before serving, take pictures of the frosted product. Exhibit the product without frosting at the fair and note in the write up that the product is being exhibited without frosting due to food safety concerns. Add pictures of the frosted product to the write up and include the product recipe with the exhibit.

Homemade Cream Cheese, German Chocolate or Coconut-Pecan, Ganache, or 7-Minute frostings or fillings are not to be exhibited at the fair. They are potential TCS foods due to the range of water activity (A_w) in various recipes and should be stored in the refrigerator.
Decorator frostings of any type may be used when the goal is to decorate a cake. The cake may be food, cardboard, or Styrofoam and will be judged on design, neatness, originality, skill, and technique; the cake will not be tasted or judged on product characteristics.
Fresh or canned fruit, vegetable, or zest should not be used as decoration or garnish on a baked product or decorated cake.
When a glaze is desired, it should be made with powdered sugar and water only. No fruit juice or zest should be added.

Plan ahead for a successful fair experience. 4-H members are encouraged to call or email AnswerLine with questions about their food project prior to exhibit.

Call: 1-800-262-3804 or 515-296-5883, M-F 9-12, 1-4
Relay Iowa (hearing impaired) 1-800-735-2942
Email: answer@iastate.edu

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¹Blakeslee, Karen, et al. (December 2020). Food Safety of Frostings and Fillings. MF3544. K-State Research and Extension. https://bookstore.ksre.ksu.edu/pubs/MF3544.pdf. Date accessed, January 11, 2023.
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By Shannon Coleman, Associate Professor and State Extension Specialist, Department of Food Science and Human Nutrition, Iowa State University; Terri Boylston, Associate Professor, Department of Food Science and Human Nutrition, Iowa State University; Marlene Geiger, Beth Marrs, and Rachel Sweeney, Consumer Specialists AnswerLine, Iowa State University Extension and Outreach; Karen Blakeslee, Extension Associate, Kansas State University Research and Extension. February 2023.

Marlene Geiger

February 12, 2023

Child Development, Food Preparation, Food Safety 4-H, Buttercream Frosting, Fairs, Safe Food Exhibits

3 Comments

Monk Fruit Sweeteners – Q&A

January 24, 2023 Marlene Geiger 4 Comments

Monk fruit sweetener is currently trending as a popular consumer choice as an alternative to sugar. Accordingly to market analysis by Data Bridge, the monk fruit sweetener market is expected to witness market growth at a rate of 5.40% in the forecast period of 2021 to 2028 and is expected to reach USD of 0.30 billion by 2028. The market is driven largely by health conscious consumers’ demand for a naturally derived sweetener, diabetic patients, and the awareness of negative health effects of sugar: obesity and diabetes. The added functional properties—anti-microbial, anti-inflammatory and anti-carcinogenic—are also driving the growing popularity of monk fruit sweeteners [1].

Monk fruit- whole, halved, and extracted powder. Source: Canva.com

What is Monk Fruit Sweetener?

Monk fruit sweetener is derived from monk fruit, a small, green melon, actually a gourd, known as luo hang gu; it is native to southern China. Growing as a vine, monk fruit is an ancient fruit thought to have been cultivated by monks as early as the 13^th century in the misty mountains of Guilin and used as a medicinal herb in traditional Chinese medicine. The fruit itself is unpleasant to eat. Instead, it is dried and used to make extract, granulated sweetener, powdered sweetener, and syrup [2]. Monk fruit is marketed under a variety of labels ranging from pure sweetener to added ingredients such as erythritol which may cause digestive issues for sensitive individuals.

The sweetness of monk fruit does not come from glucose or fructose; rather it is from mogrosides, an antioxidant extract of the fruit. Containing zero calories, zero carbs, and paleo-safe, monk fruit sweeteners are approximately 100-250 times sweeter than traditional table sugar. Monk fruit sweetener is less sweet than stevia which is approximately 300 times sweeter than table sugar [3]. When added to foods and beverages, a little goes a long ways.

Are Monk Fruit Sweeteners Safe?

Monk fruit was “generally recognized as safe” (GRAS) by the FDA in 2010 for use in food and beverages. While no human studies have been done, monk fruit is said to be safe for diabetics, children, and pregnant and breastfeeding women [4]. Monk fruit sweeteners have not been studied for weight-loss.

What are the Benefits or Drawbacks of Monk Fruit Sweetener?

In addition to the aforementioned benefits, monk fruit is said to be more palatable as it does not have the aftertaste that many users detect in other sweeteners. Further, it does not raise blood glucose levels or have side effects like gas or bloating that are often associated with some sweeteners.

Monk fruit sweetener is pricey due to the expense of processing and importing from China. The price, however, may be offset by the fact that only a small amount is used. For example, only a pinch of pure monk fruit sweetener may be needed for sweetening beverages and smoothies and if used for baking, 1-2 teaspoons may be equivalent to 1 cup of sugar. While it is not readily available at many supermarkets, it can be ordered from various websites. Some consumers have noted that it does not dissolve easily and they do detect a slight aftertaste. The sweetener tends to become sticky when exposed to air so storing in an airtight container avoids this problem.

How is Monk Fruit Sweetener Used in Cooking, Baking, and Preserving?

Monk fruit sweeteners should not be substituted 1:1 for sugar unless the manufacturer indicates so. Some monk fruit sweeteners are made with a mix of sugar alternatives and/or fillers, so be sure to read the label. Recipes and tips for cooking and baking can be found on the website of some of the monk fruit sweetener labels. Available as a granular, powder, and syrup, each type works best in different applications. Stable at high temperatures, the sweetener does not burn or give a sour taste when used for baking and cooking.

Baked products made with a sugar substitute may have different characteristics than those made with sugar. Using a sugar substitute may affect the texture, color, volume, structure, flavor, and keeping qualities. Sugar, like every ingredient, serves a purpose in baked goods beyond adding sweetness and flavor. Sugar contributes to moistness by binding water, provides structure and leavening, aids in browning and crispness via the maillard reaction, and acts as a preservative by slowing bacterial growth. While some functions and characteristics can be replaced by sugar substitutes, others are unique to sugar.

When used for baking, pure monk fruit sweetener may be less desirable as it does not have the bulk that sugar provides to a recipe. When mixed with erythritol, baking is more successful as erythritol adds bulk to the recipe resulting in a product that looks and tastes more like a product made with sugar.

Monk fruit sweetener should not be used for canning. To date, there has been no testing with monk fruit sweeteners to determine their effects on pH in home canned foods [5]. Utah State Extension [6] offers this explanation: “The sweetness of monk fruit does not come from the traditional fructose sugar molecule in the fruit. The monk fruit sweetener chemicals are extracted from the monk fruit and then blended with something to bulk it up. Each product might be different regarding pH and what is called the pH buffering capacity.” For this reason, canning with monk fruit sweeteners is currently not recommended.

Freezer jams and jellies can be successfully made with monk fruit sweeteners along with a freezer pectin. Monk fruit can also be added to fruits prior to freezing.

Monk fruit sweetener is a safe alternative to sugar and one way to reduce consumption of added sugars and/or manage caloric intake. It is important to do your research and know what you are buying for your intended use. Be sure to read the label and use the product correctly.

Sources:

¹Global Monk Fruit Sweetener-Industry Trends and Forecast to 2028. (March 2021). Data Bridge Market Research. https://www.databridgemarketresearch.com/reports/global-monk-fruit-sweetener-market

²Smith. Kat. What is Monk Fruit, And How To Cook With It. Live Kindly. https://www.livekindly.com/what-is-monk-fruit-how-to-cook-with-it/

³Anderson, Elisabeth. (21 October 2021). Sweeteners – Stevia and Monk Fruit. Michigan State University. https://www.canr.msu.edu/news/sweetener-stevia-monk-fruit-sweeteners

⁴Food Insight. (27 October 2021). Everything You Need to Know About Monk Fruit Sweeteners. https://foodinsight.org/everything-you-need-to-know-about-monk-fruit-sweeteners/

⁵UCCE Master Food Preservers of El Dorado County. (June 2022) Monk Fruit Sweetener. https://ucanr.edu/sites/mfp_of_cs/files/368658.pdf

⁶Utah State University Extension. (24 August 2021). Facebook. Monk fruit pH for canning. https://www.facebook.com/page/62906617837/search/?q=monk%20fruit

Food Insight. (20 April 2021). Everything You Need to Know About Stevia Sweetener. https://foodinsight.org/everything-you-need-to-know-about-stevia-sweeteners/

Monk Fruit. Specialty Produce. https://specialtyproduce.com/produce/Monk_fruit_8824.php

Science of Cooking. What is the Mallard Reaction? https://www.scienceofcooking.com/maillard_reaction.htm

Solid. Ken. (30 January 2019). What is Erythritol? Food Insight. https://foodinsight.org/what-is-erythritol/

US Food and Drug Administration. Additional Information about High-Intensity Sweeteners Permitted for Use in the United States. https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states

US Food and Drug Administration. Generally Recognized as Safe (GRAS). https://www.fda.gov/food/food-ingredients-packaging/generally-recognized-safe-gras

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Marlene Geiger

February 6, 2023

Consumer Management, Food Preparation, Food Preservation, Food Safety Monk fruit, monk fruit sweeteners, sugar substitutes

4 Comments

Homemade Eggnog Made Safe

December 8, 2022 Marlene Geiger 2 Comments

Eggnog and holidays seem to go hand in hand. While prepared eggnog is readily available at the supermarket, there is nothing like homemade eggnog. Since eggs are a main ingredient of homemade eggnog, homemade eggnog has the potential to spoil holiday fun and cause Salmonella poisoning from the use of raw or undercooked eggs. Salmonella bacteria is a potential risk even when refrigerated eggs with clean, uncracked shells are used.

How to convert a special family eggnog recipe into a safe recipe

Use a cooked egg base. FoodSafety.gov recommends a cooked egg base for eggnog. This is especially important if you are serving people at high risk for foodborne infections: young children and pregnant women (non-alcoholic eggnog), older adults, and those with weakened immune systems. Eggs must be cooked to 160 °F to kill bacteria that may be present such as Salmonella. A cooked egg base or custard is made by heating half of the the milk and/or cream to almost boiling and ever so slowly adding the beaten egg yolks (or sometimes the whole egg) and sugar (or any sugar substitute). Continue to cook and stir the mixture gently until an internal temperature of 160 °F is reached. At this temperature, the mixture will firmly coat a metal spoon and remain separated when a finger is drawn through it. Do not let the mixture go beyond 160 °F as above that temperature, the eggs are likely to curdle. (If curdling occurs, put the mixture in a blend and blend until smooth.) Place the mixture in a bowl of ice water to stop the cooking action and prevent curdling or further curdling and then refrigerate.

Use pasteurized eggs yolks. Eggnog may be safely by using whole, liquid or pasteurized eggs or egg substitutes in place of raw eggs. Pasteurized eggs are found next to regular eggs at the store. Commercial pasteurization of eggs is a heat process at low temperatures that destroys any Salmonella that might be present without having a noticeable effect on flavor or nutritional content. Even if you are using pasteurized eggs for your eggnog, both the FDA and the USDA recommend starting with a cooked egg base for optimal safety. When egg substitute products are used, some experimentation might be needed to figure out the right amount to add for the best flavor.

Use alcohol to inhibit bacterial growth. While alcohol will inhibit bacterial growth, adding alcohol (in amounts recommended by most recipes) will not be sufficient to kill bacteria. However, if one wants to use alcohol, Cooks Illustrated suggests that 1 1/2 ounces of 80 proof liquor per egg and three weeks of aging in the refrigerator is sufficient to kill bacteria when dairy is omitted until ready to serve. Such was conclusively proven by microbiologists at Rockefeller University where salmonella bacteria was purposely added to eggnog and analyzed over a three-week period. By the three-week mark, the alcohol had rendered the eggnog completely sterile.

Substitute egg whites. If a recipe calls for adding beaten egg whites to the hot egg/milk custard, use pasteurized egg whites. While pasteurized egg whites do not whip to the same volume as raw egg, they are safe. It has not been proven that raw egg whites are free of Salmonella bacteria; NOR has it been shown that when adding them to the hot milk/egg custard, the custard remains hot enough to kill any bacteria. Another good substitute is whipping cream whipped to soft peaks added at the time of serving.

Here’s to a safe and worry-free holiday! Follow these suggestions for your favorite eggnog recipe to ensure everyone can enjoy delicious, creamy homemade eggnog without worry of a foodborne illness.

Marlene Geiger

December 1, 2022

Food Preparation, Food Safety, Holiday ideas egg safety, eggnog, holiday safety

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Stuffing or Dressing? To Stuff or Not? Which is IT?

November 15, 2022 Marlene Geiger

Whether you choose to stuff or fill the bird or prepare stuffing outside of the turkey, each preparation is a personal preference or family tradition made with a combination of bread, vegetables, herbs, spices and perhaps a protein, dried fruits, and nuts. The difference between stuffing and dressing depends on how it’s prepared and regional or family traditions. Stuffing refers to filling the cavity, while dressing is a name for stuffing that is cooked separately from poultry, meat, or vegetables and served alongside it, rather than inside it. Which is it in your house?

With Thanksgiving Day just around the corner, November 21 is appropriately designated National Stuffing Day since we are already thinking about the stuffing, filling, or dressing to accompany the Thanksgiving turkey. However, National Stuffing Day could also be in recognition of stuffing used in pockets of other cuts of meat, fish or vegetables that make excellent vessels for stuffing.

To stuff or not to stuff is the most often asked Thanksgiving turkey question? The United States Department of Agriculture (USDA) recommends cooking the stuffing outside (external) of the bird for optimal safety; therefore, making it a dressing served on the side. The safety concerns have to do with salmonella and other bacteria, which can come from eggs in the stuffing or from the interior surface of the turkey’s cavity. If the bird is removed from the oven before the stuffing reaches an internal temperature of 165°F, some bacteria could remain alive and make diners sick.

There are pros and cons to both cooking styles.

In-Bird Stuffing. The primary advantages to an in-bird stuffing are that it is moist, sticky, and has all the flavors of the bird. To be safe, it must reach an internal temperature of 165ºF, which means the bird is likely to cook longer or to an even higher temperature resulting in a potentially dry bird. Stuffing cannot be prepared ahead; it must be prepared just before spooning the hot stuffing mixture into the cavity and placed in the oven. The amount of stuffing in a cavity is limited to 1/2 to 1 cup of prepared stuffing per pound of raw poultry. Aromatics such as celery, onions, apples, oranges, etc must be placed on or around the bird.

Outside the Bird (Dressing). When the stuffing is cooked outside the turkey, it may be prepared ahead (refrigerated or frozen). The temperature of the dressing and the turkey can be measured more reliably. The cavity can be filled loosely with aromatics which steam and infuse heighten flavor and some moisture into the turkey. The turkey will also cook faster. Dressing is the only option for turkeys that are prepared by frying, smoking, grilling or spatchcocking. Dressing is often criticized as being dry or not-as-moist as stuffing. This can be remedied with turkey or chicken broth/stock drizzled over the dressing before baking. Dressing can also be prepared in a slow cooker which frees up the oven for the turkey or other foods and tends to be moister and more stuffing like. (NOTE: Never place frozen stuffing or other frozen food in a slow cooker.) Another benefit of cooking the dressing separately is that larger quantities of it can be made. And it is also an option to let the dressing become a bit crispy as it is an excellent complement to the savory and juicy turkey and creamy mashed potatoes.

For complete how-to for safely preparing and cooking stuffing or dressing, check out the USDA website, Stuffing and Food Safety. For all questions related to turkey preparations, check out Let’s Talk Turkey.

Because stuffing is an excellent medium for bacterial growth, it’s important to handle it safely and cook it to a safe minimum internal temperature of 165ºF as measured with a food thermometer whether prepared inside or outside of the cavity. As you plan for your Thanksgiving dinner, make your decision on whether to stuff or not based on safe handling and preparation.

Marlene Geiger

October 27, 2022

Food Preparation, Food Safety, Holiday ideas dressing, National Stuffing Day, poultry, Stuffing, turkey

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STOP! Don’t Wash the Turkey!

November 8, 2022 Marlene Geiger

Wash your hands, but not the turkey!

Many consumers think that washing their turkey will remove bacteria and make it safer. However, it’s virtually impossible to wash bacteria off the bird. Instead, juices that splash during washing can transfer bacteria onto the surfaces of your kitchen, the sink, and other foods and utensils. This is called cross-contamination, which can make you and others very sick. Washing your hands before and after handling the turkey and its packaging is crucial to avoid spreading harmful bacteria.

Hands should be washed with warm water and soap for 20 seconds. This simple, but important step can help keep everyone safe from foodborne illness. If your raw turkey or its juices come in contact with kitchen surfaces, wash the counter tops and sinks with hot, soapy water. For extra protection, surfaces may be sanitized with a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of water. Make sure to let those areas dry thoroughly.

The only way to destroy bacteria on turkey or any poultry product is to cook it to a safe minimum internal temperature of 165 °F as measured with a food thermometer. Some chefs prefer to cook to a higher temperature for flavor and texture. Check the turkey’s temperature in the innermost part of the thigh and wing, and the thickest part of the breast to be sure it has reached a safe temperature will be free of illness-causing bacteria.

Source: Karlsons, Donna. (2017, February 21). To Wash or Not to Wash Your Turkey . . . . United States Department of Agriculture (USDA) Food Safety and Inspection Service.

Marlene Geiger

November 2, 2022

Food Preparation, Food Safety, Holiday ideas turkey, washing poultry

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Tips for Success with DIY Caramel Apples

October 18, 2022 Marlene Geiger

There is no substitute for the thrill and challenge of eating a caramel apple—biting through the sweet, sticky caramel into a tart crisp apple while sweet, sticky juice runs down your chin. Oh, the memories!

While the memories are sweet, the potential for a foodborne illness from caramel apples is real. Caramel apples should either be eaten freshly made or refrigerated. Once punctured with a stick, caramel apples can become a breeding ground for Listeria monocytogenes, a harmful bacteria, if left at room temperature for prolonged time. When the stick is inserted into the apple, a bit of apple juice tends to leak out and that moisture, trapped under the caramel layer, creates an environment that aids the growth of Listeria which is naturally present on the apple’s surface. If caramel apples are purchased at the store, farmer’s market, carnivals, or even presented at a party, make sure that they have been refrigerated.

The best way to safely enjoy caramel apples is to make them fresh. While DIY caramel apples may be intimidating, it really is quite easy and a fun family or party activity. Recently I made caramel apples with my grandkids using freshly picked apples. It was a successful, fun time using tips I gathered beforehand from various resources.

Tips to craft your very own caramel apples

Choose Apples. Any apple variety will work as long as it is crisp. Smaller apples give a better ratio of caramel to apple. Apples should have a flat bottom so that they sit upright.

Do All Prep Work in Advance. Have apples and all needed equipment ready and at hand. If you are going to decorate the apple with candy, nuts, sprinkles or anything else, make sure all is ready to go before you dip.

Remove Wax. Wax must be removed from the surface of the apple skin to allow the caramel to adhere to the apple. This can be done by dipping in boiling water for 3-5 seconds and wiping with a paper towel or scrubbing the apple with vinegar (white or apple cider) or lemon juice and baking soda. In addition to removing wax, vinegar also help remove pesticides and bacteria. Another option is to wash the apple and lightly sand with fine sandpaper. Whichever method is used, be sure not to puncture the skin.

Thoroughly Dry and Chill the Apples. Any moisture on the skin will cause the caramel to bubble and stick poorly to the apple. Chilling the apples for about 30 minutes will help the caramel set quicker and keep it from running off.

Insert Sticks. Use candy or popsicle sticks and insert them directly through the center (stem end) of the apple straight down about half to two-thirds way into the apple. Be sure to dab away any juice that may seep out when inserting the sticks. The presence of moisture will keep the caramel from adhering to the apple.

Use a Good Recipe. Recipes can be as simple as two or three ingredients added to a bag of purchased wrapped caramels or a recipe made with all pantry ingredients from a trusted source. Regardless, follow the recipe carefully. If making from scratch, be sure to use a deep and thick saucepan with straight sides and a good candy thermometer. For additional tips on making caramel, visit Success with Caramel.

Carefully Prepare Caramel. The temperature of the caramel is really important. Whether making caramel from a recipe or melting caramels, you will want to cool the caramel to about 190 degrees before dipping. If you dip the apples as soon as the caramel is made, it will slide off or form a thin layer instead of a nice, thick caramel layer. The caramel will be the right temperature to set up properly on the apple if you maintain your caramel temperature in the 180°-190° range, stirring sparingly to minimize air bubbles. Some like to put the melted caramel mixture in a slow cooker on the low setting to maintain this temperature. Caramel that gets too hot will lose the proper consistency, becoming too firm and crunchy to dip.

Dip – Scoop, Twist, Drip, Flip. Set your apple in the caramel, scoop the caramel up onto the apple twisting the apple slowly with the stick while continuing to scoop the caramel onto the apple. Raise the apple and let the excess drip off. Scrape the bottom, flip the apple over and count to 20. Set the apple on a parchment paper lined baking sheet and let cool. If you get a caramel foot, fold it under the apple or cut it off. Sliding the apples into the refrigerator after dipping will help set the caramel and prevent the caramel from sliding off.

Decorate (if desired). Roll, sprinkle or drizzle the caramel apples with any desired decorations once the caramel has cooled but is still tacky. If the decorations will not stick, the caramel may have set up too quickly. By carefully holding the coated apple over a saucepan of boiling water, the steam will soften the caramel enough so the toppings will stick. After decorating, return the apple to the parchment paper to continue cooling. Dipping the caramel coated apples in chocolate is another option. Be creative. Taste of Home has some fun ideas if you want to go beyond chopped peanuts and sprinkles. Be careful not to overload the apples with too many toppings as the caramel may become too heavy and slide off. For gift giving, wrap the apples in a cellophane or plastic bag.

Enjoy and/or Store Safely. To enjoy immediately, let the caramel set about 45 minutes. If the treats are not consumed right away, they should be refrigerated. This will prolong freshness, slow oxidation, and slow the growth of bacteria. If the apples are refrigerated, remove them from the fridge about 45 minutes before eating to allow the caramel to soften. The coated apples will keep 2 weeks in the refrigerator.

After creating our very own caramel apple personalized with assorted decorations or not, we could hardly wait for the caramel to set. Needless to say, there was no need to refrigerate!

______________________________
References:

Allen, Lauren. (2020, October 10). How to Make Perfect Caramel Apples. Taste Better from Scratch. https://tastesbetterfromscratch.com/caramel-apples/

Anita. (2014, October 10). 10 Tips for Perfect Caramel Apples. Eat, Think, & Be Merry. http://eatthinkbemerry.com/2014/10/10-steps-perfect-caramel-apples/

Brazier, Yvette. (2015, October 17). Dangers of Listeria in Caramel Apples. Medical News Today. https://www.medicalnewstoday.com/articles/301091

Geiger, M.R. (2021, October 26). Success with Caramel. AnswerLine Blog. https://blogs.extension.iastate.edu/answerline/2021/10/26/success-with-caramel/

Glass, Kathleen A., Golden, Max C., Wanless, Brandon J., Bedale, Wendy, and Czuprynski, Charles. (2015, October 13). Growth of Listeria monocytogenes within a Caramel-Coated Apple Microenvironment. ASM Journals, Vol. 6, No. 5. https://journals.asm.org/doi/full/10.1128/mBio.01232-15

Habermehl, Lauren. (2022, August 20). How to Make Traditional Caramel Apples. Taste of Home. https://www.tasteofhome.com/article/how-to-make-caramel-apples/

McKenny, Sally. (2019, October 1). Homemade Caramel Apples. Sally’s Baking Addiction. https://sallysbakingaddiction.com/homemade-caramel-apples/

Rachel. (2022, September 27). Tips for Perfect Homemade Caramel Apples. Adventures of a DIY Mom. https://www.adventuresofadiymom.com/2012/10/caramel-apples.html

Steed, Marcia. (2016, September 29). Storing Caramel Apples. AnswerLine Blog. https://blogs.extension.iastate.edu/answerline/2016/09/29/storing-caramel-apples/

Marlene Geiger

October 16, 2022

Child Development, Fall, Family Time, Food Preparation, Food Safety Caramel apples, listeria

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Baby-Led Weaning

October 4, 2022 Rachel Sweeney 4 Comments

My son, Thomas, recently reached a milestone – he tired his 100^th food at 10 months of age. You may wonder how this concept of introducing a baby to 100 foods came about. Early last November I was very pregnant, listening to Katie Ferraro, RD, speak at the Iowa Academy of Nutrition and Dietetics annual meeting on Baby-Led Weaning (BLW) and the first 100 foods approach. Her presentation solidified that this was the approach I wanted to take when feeding our baby. I will admit I was a bit intimated but was ready for the challenge.

What is BLW?

Weaning is the process of babies transitioning from milk/formula to food. In the traditional method of weaning parents either buy or make pureed foods (typically starting with baby cereal, and then fruits and vegetables) for their infant and spoon-feed them. Parents gradually transition their child from totally pureed foods to thicker purees, to chunky purees, and eventually solid food. BLW is the process of allowing babies to learn how to feed themselves as they transition from milk/formula to eating solid foods¹. From the beginning, we have offered Thomas solid foods (non-pureed, whole) alongside some purees that he has feed to himself. Occasionally we will help load his spoon with food (pre-load), but he will bring the spoon to his mouth. In BLW, baby is offered the same foods as everyone else but with a texture that is modified to be soft enough for his/her developmental age².

We enjoy having Thomas eat with us at mealtimes and that we can eat alongside him while he feeds himself, rather than one of us having to spoon feed him.

Why BLW?

My husband and I chose to do BLW with Thomas for a variety of reasons. First and foremost, it aligns closely with the Ellyn Satter principles on childhood feeding. In the Ellyn Satter approach, the role of the parent is to decide when and what nutritious food to provide, and the role of the child is to decide what and how much of that food they want to eat³. We let Thomas decide if he wanted to eat what we provided him and when he was full. This allowed him to practice honoring his hunger and fullness cues from day one of beginning solids. Introducing Thomas to 100 foods has exposed him to a wide variety of tastes and textures. When he becomes more selective (aka picky) and decides there are 10-15 foods he doesn’t like to eat, we still have 85-90 other foods to offer him. Some studies have shown BLW babies are less fussy and less picky eaters⁴. Thirdly, it allowed us to expose Thomas to allergenic foods; he successfully tried all the top allergens (egg, peanut, tree nut, cow’s milk, fish, shellfish, soy, and wheat). Scientific evidence supporting the early introduction of top allergenic foods during infancy for the prevention of food allergies has grown. In fact, the 2020-2025 Dietary Guidelines for Americans recommend offering top allergens early and often starting around 6 months of age (in conversation with the pediatrician if babies are at high risk for food allergies)⁵. For additional benefits and research on BLW, check out the article, Baby-Led Weaning: An Approach to Introducing Solid Foods to Infants from Utah State University Extension.

We started BLW with Thomas when he was six months old. The World Health Organization recommends babies be exclusively breastfed or formula fed until 6 months of age⁶. Once baby is 6 months old and is showing signs of readiness, complementary foods (foods offered in complement to breastmilk/formula) can start being offered.

Signs of readiness:

Baby can sit up unsupported⁷.
Baby can grasp food in hands and move it to mouth⁷.
Absence of tongue thrust ⁸.
Baby makes attempts at chewing, can move food to back of mouth and swallow.

How to Make BLW Work?

First, I did my homework. I read the book, Baby-Led Weaning: The Essential Guide, to educate myself on BLW. The book taught me more about appropriate food sizes and textures (as well inappropriate foods) to offer, what to expect at different ages of baby, how to adapt food, easy first foods, introducing a cup, and much more. I then printed off a calendar for each month from May – November 2022. Each day of the week was assigned a different category (Monday – fruit, Tuesday – starch, Wednesday – protein, Thursday – vegetable, Friday – challenge). I then filled in the calendar days with foods from the 100 foods list and placed it on our refrigerator.

I used an app called Solid Starts to help determine appropriate sizes and textures of various foods to offer Thomas. There are many recipe ideas you can find online for BLW; I often referred to ideas from my friend, Kara, who is also a dietitian, at Kara Hoerr Nutrition.

We also found several tools to be very handy, including a crinkle cut knife (made items easier for Thomas to grab), hardboiled egg slicer, full coverage bib, washable mat to put under Thomas’ high chair to make clean-up easier, silicone plates that suction to the highchair, and an adjustable footrest to add to our highchair (ours didn’t come with one and it is important to have baby’s feet supported when eating as it helps them maintain good posture and core strength when eating). Living in rural Iowa, some food items (like peanut puffs) where hard to find. Shopping online helped us find products we weren’t able to locate in local stores. And finally, we explained the approach and solicited help from other who feed Thomas. This included our childcare provider and his grandparents.

Does BLW Increase Choking Risk?

A common misconception related to BLW is that this approach increases choking risk. However, studies show that when parents are educated on food sizing and texture, BLW does not increase the likelihood of choking⁹. Additional studies indicate that BLW babies are no more likely to choke than babies who are spoon fed^{10, 11, 12}. To make sure I felt prepared for any situation, I took an online CPR/AED course through the American Red Cross. It reviewed a variety of topics, including choking for infants, children, and adults. I also posted CPR and choking information inside one of our kitchen cabinets so it can easily be accessed in the event of an emergency. The Utah State University Extension article offers the safety precautions listed below to help reduce the risk of choking.

How to prevent choking:

Ensure your baby is always sitting upright during feedings.
Make sure the food presented is in the proper shape, size, and texture for the baby.
Cut food into long strips they can grab in their fists.
Never leave your baby alone with food⁸.

Our BLW journey has been full of learning, fun, and messes (lots and lots of messes)! If you are thinking about this feeding approach for your baby, I would recommend you do your homework and don’t hesitate to ask questions! Make sure to contact us at AnswerLine if we can be of help.

______________________________________

Resources:

Rapley, G., & Murkett, T. (2010). Baby-Led Weaning (2nd ed.). New York, NY: The Experiment.
Rapley, G. A. (2018). Baby-led weaning: Where are we now? Nutrition Bulletin, 43(3), 262–268. doi.org/10.1111/nbu.12338
Satter, E. (2012). How to get your kid to eat: But not too much. Chicago, IL: Bull Publishing Company.
Fu, X., Conlon, C. A., Haszard, J. J., Beck, K. L., von Hurst, P. R., Taylor, R. W., & Heath, A.-L. M. (2018). Food fussiness and early feeding characteristics of infants following Baby-Led Weaning and traditional spoon-feeding in New Zealand: An internet survey. Appetite, 130, 110–116. doi.org/10.1016/j.appet.2018.07.033
2020-2025 Dietary Guidelines for Americans. Retrieved September 21, 2022. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
World Health Organization. Infant and young child feeding. (2018, February 16). Retrieved September 21, 2022. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding.
Rapley, G. (2015). Baby-led weaning: The theory and evidence behind the approach. Journal of Health Visiting, 3(3), 144–151. doi.org/10.12968/johv.2015.3.3.144
Schilling, L., & Peterson, W. J. (2017). Born to eat: whole, healthy foods from baby’s first bite. New York, NY: Skyhorse Publishing.
Brown, Amy E. “No Difference in Self-Reported Frequency of Choking Between Infants Introduced to Solid Foods Using a Baby-Led Weaning or Traditional Spoon-Feeding Approach.” Journal of Human Nutrition and Dietetics 31, no. 4 (December 2017): 496-504. Doi.org/10.1111/jhn.12528.
Fangupo, L. J., Heath, A.-L. M., Williams, S. M., Williams, L. W. E., Morison, B. J., Fleming, E. A., … Taylor, R. W. (2016). A Baby-Led approach to eating solids and risk of choking. Pediatrics, 138(4), e20160772. doi.org/10.1542/peds.2016-0772
Pesch, D. (2019). Introducing complementary foods in infancy. Contemporary Pediatrics, 36(1), 6.
Rapley, G. (2011). Baby-led weaning: transitioning to solid foods at the baby’s own pace. Community Practitioner, 84(6), 5.

Rachel Sweeney

I graduated from Iowa State University with bachelor’s and master’s degrees in Dietetics and Exercise Science. I enjoy gardening, cooking and baking, food preservation, traveling, being outside, and spending time with my family.

September 29, 2022

Child Development, Food Preparation, Health, Nutrition Baby led weaning

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Category: Food Preparation

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Homemade Eggnog Made Safe

How to convert a special family eggnog recipe into a safe recipe

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Stuffing or Dressing? To Stuff or Not? Which is IT?

Marlene Geiger

STOP! Don’t Wash the Turkey!

Marlene Geiger

Tips for Success with DIY Caramel Apples

Marlene Geiger

Baby-Led Weaning

What is BLW?

Why BLW?

How to Make BLW Work?

Does BLW Increase Choking Risk?

Rachel Sweeney

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