Gingerbread is a sweet baked good that is popular around the holidays. It’s made with ginger, molasses, cinnamon, cloves, and other warming spices that give it its signature flavor. Gingerbread is often thought of as an indulgent treat due to its sweetness and richness. However, there are ways to enjoy gingerbread that can make it a bit healthier without sacrificing too much flavor.
What are the typical ingredients in gingerbread?
The basic ingredients in gingerbread are:
- Flour – Usually all-purpose or whole wheat flour provides structure.
- Molasses – Dark, robust molasses gives both sweetness and the “gingerbread” flavor.
- Butter or oil – Fat helps keeps gingerbread moist and tender.
- Eggs – Eggs help bind the dough and add moisture.
- Sugar – Brown sugar is commonly used for its caramel-like molasses notes.
- Ginger – Ground ginger adds a little heat and distinct flavor.
- Cinnamon – Cinnamon complements the ginger and other spices.
- Cloves – Cloves add a depth of flavor and aroma.
- Baking soda – Baking soda helps gingerbread rise.
- Salt – A pinch of salt balances out the sweetness.
Other optional ingredients like vanilla, allspice, nutmeg, and black pepper can also be added to tweak the flavor.
Where does gingerbread get most of its calories from?
The high calorie count in traditional gingerbread comes primarily from three places:
- Flour – All-purpose flour has approximately 400 calories per cup. Whole wheat flour has around 100 fewer calories per cup.
- Butter – Butter packs over 700 calories per cup.
- Sugar – Brown sugar has nearly 800 calories per cup.
Together, the flour, butter, and sugar in a batch of gingerbread can contribute over 1000 calories before any other ingredients are added!
What are some ways to lighten up gingerbread?
Here are some simple substitutions and tweaks to reduce the calories in gingerbread without sacrificing too much flavor:
- Use part whole wheat flour – Replace some (or all) of the all-purpose flour with whole wheat flour to increase the fiber and nutrient content.
- Reduce the butter – Cut the butter amount by a third to a half. Replace part of it with unsweetened applesauce or pumpkin puree.
- Use less sugar – Start with only 3/4 cup of brown sugar and add more to taste if needed.
- Boost the ginger – Add extra ground ginger, about 1-2 teaspoons, to keep the flavor robust if reducing sugar.
- Use skim milk – If a milk glaze or icing is desired, skim milk is lower in fat and calories than whole milk.
- Go easy on the frosting – Thinly spread or drizzle a glaze rather than heavily frosting.
Making one or two of these simple swaps can cut down the calories without radically changing the signature taste.
What are the calorie differences in light vs. traditional gingerbread?
To demonstrate the calorie differences, here’s a nutritional comparison for one 4-inch square of gingerbread:
| Version | Calories |
|---|---|
| Traditional full-fat gingerbread with butter | 180 calories |
| Reduced-fat gingerbread with some whole wheat flour and applesauce substituted for half the butter | 140 calories |
As shown, something as simple as using some whole wheat flour and applesauce instead of only butter can reduce the calories by around 20%. Over an entire batch, those savings add up quickly.
What are some healthy add-ins that boost nutrition?
While keeping an eye on calories, we can also boost the nutritional value with some healthy add-ins:
- Pumpkin or zucchini puree – Adds moisture while sneaking in extra veggies.
- Dried fruit – Try chopped apricots, cranberries, raisins, or cherries for a dose of fiber and antioxidants.
- Dark chocolate chips – A sprinkle of dark chocolate chips brings extra richness.
- Chia or flax seeds – These seeds pack fiber, protein, and omega-3 fats.
- Walnuts or pecans – Nuts add healthy fats and crunch.
- Ginger or cinnamon – Boosting the spices can allow reducing the sugar.
With a serving or two of fruit or veggies, some protein from nuts or seeds, and the fiber from whole grains, gingerbread can start looking like a fairly balanced treat.
What are some common questions about the healthiness of gingerbread?
Is gingerbread gluten-free?
Traditional gingerbread is not gluten-free, as it relies on wheat flour for structure and texture. There are many good gluten-free gingerbread recipes made with alternate flours like almond, coconut, and chickpea flour though.
Does gingerbread have to be baked, or can you eat gingerbread dough raw?
Raw gingerbread dough should not be eaten due to raw egg risks and the possibility of harmful bacteria from the raw flour. Gingerbread needs to be baked fully to an internal temperature of at least 165°F to be safe to eat.
Is it possible to make gingerbread completely fat-free or vegan?
It’s challenging to make vegan and fat-free gingerbread that retains the classic texture. Some oil or butter is needed to achieve the moist, rich crumb. Replacing the eggs with flax eggs or banana can make gingerbread vegan. But it will still need a modest amount of fat.
Can you make a keto-friendly low-carb gingerbread?
Yes, there are keto gingerbread recipes that use almond flour instead of regular flour. These limit the carbs while still allowing ingredients like butter for richness. But the texture may be a bit more dense and cake-like.
Healthy gingerbread recipe ideas
Here are a couple of healthier gingerbread ideas perfect for the holidays or anytime:
Lower-Sugar Apple Spice Gingerbread
Makes 9 squares
– 1 cup whole wheat flour
– 1 cup all-purpose flour
– 1/2 cup unsweetened applesauce
– 1/4 cup melted butter
– 1/3 cup brown sugar
– 1 egg
– 1 tsp baking soda
– 2 tsp ground ginger
– 1 tsp cinnamon
– 1/2 tsp allspice
– 1/4 tsp cloves
– 1/4 tsp nutmeg
– 1/4 tsp salt
Steps
1. Preheat oven to 350°F.
2. Whisk together the flours, baking soda, spices, and salt in a medium bowl.
3. In a large bowl, mix the applesauce, melted butter, brown sugar, and egg until blended.
4. Add the dry ingredients to the wet ingredients and mix just until combined.
5. Pour the batter into an 8-inch square pan greased with butter or nonstick spray.
6. Bake 30-35 minutes until a toothpick inserted into the center comes out clean.
7. Let cool at least 10 minutes before cutting into squares.
Per square: 140 calories, 3g fat, 28g carbs, 2g protein
Vegan Pumpkin Gingerbread with Chocolate Chips
Makes 12 squares
– 1 1/4 cups all-purpose flour
– 3/4 cup whole wheat flour
– 1/4 cup flax seed meal
– 1 tsp baking soda
– 2 tbsp ground ginger
– 1 tsp cinnamon
– 1/4 tsp nutmeg
– 1/4 tsp cloves
– 1/4 tsp salt
– 3/4 cup pumpkin puree
– 1/3 cup maple syrup
– 1/3 cup unsweetened almond milk
– 1/4 cup coconut oil, melted
– 1 tbsp apple cider vinegar
– 1/2 cup dark chocolate chips
Steps
1. Preheat oven to 350°F.
2. In a large bowl, whisk together the flours, flax meal, baking soda, spices, and salt.
3. In a medium bowl, mix the pumpkin, maple syrup, milk, coconut oil, and vinegar.
4. Pour the wet ingredients into the dry ingredients and stir just until combined. Fold in the chocolate chips.
5. Pour batter into a greased 8-inch square pan.
6. Bake for 30-35 minutes until set in the middle. Let cool completely before cutting.
Per square: 190 calories, 9g fat, 28g carbs, 3g protein
Conclusion
Gingerbread can absolutely be enjoyed as part of a healthy diet when care is taken to lighten it up a bit. Choosing whole grain flours, reducing the butter and sugar slightly, and adding nutritious ingredients like fruit, veggies, nuts, and dark chocolate can make for a treat that’s still full of flavor but much more balanced. With some simple tweaks, beloved gingerbread can be transformed from an occasional indulgence into a seasonal favorite you can feel good about baking and eating. Moderation is key, but there’s certainly room for gingerbread in a healthy lifestyle.