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Casually add or subtract an ingredient in cooking and you’re usually fine.

But do the same when baking and you may have a flop on your hands, or at the very least, a cake that is as appetizing as cardboard.

This Peach Streusel Coffeecake has a variety of careful substitutions that significantly alter the nutritional content of a traditionally rich, cakelike bread without ruining the flavor or texture.

For starters, we replaced all-purpose flour with whole-wheat flour. Fat-free peach yogurt and canola oil stand in for some of the fat. Opting for egg whites also removes more fat and cholesterol.

Yet it's the streusel topping that really packs a punch.  Try this combination of old fashined rolled oats, chopped walnuts or pecans and flax seeds instead of the usual version made of flour, sugar, butter and spices.  Oats are high in vitamin B1 and contain good amounts of B2 and E.  Flax seeds have a nutty flavor, and they are rich in calcium, iron, niacin, phosphorous, vitamin E and lignans-a plant estrogen with antioxidant qualities.  Flax seeds and nuts are both high in omega 3 fatty acids.

You may notice that the percent of fat is higher than the 30 percent recommended by the USDA, however the calorie count is low, and the majority of fat in this recipe is considered a “good” or unsaturated fat. Meanwhile, the protein and dietary fiber are considered quite high for a baked good.

Storage tip: Flax seed is available at health food stores and some supermarkets. The seeds have a high fat content, so they should be stored in the refrigerator or freezer for up to six months.

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