Recipe Makeovers: Healthful Baking Swaps That Won't Disappoint
Whether you enjoy experimenting in the kitchen or are looking to improve your health, there are many healthy baking swaps that will create a quality product. Simple baking swaps can give treats more fiber, protein, healthy fats, vitamins, and minerals, which can help you stay on track with your wellness goals AND give you enjoyment. Have some fun and keep your experiment a secret - see if anyone notices the difference!
Here are 10 foolproof baking swaps & makeovers that are both healthy AND satisfying:
Ground Flax: These tasty seeds are packed with omega-3 fatty acids and fiber. You can easily swap eggs in a baked good recipe with ground flax. For every egg used, mix 1 tablespoon of ground flax into 3 tablespoons of water. Let sit for about 5 minutes before adding into the recipe. Note, make sure to use ground flax, not whole flaxseeds.
Avocado: This nutrient-dense superfood is packed with fiber, heart-healthy fats, folate, B vitamins, and vitamin K. Avocados are a perfect food to help with heart health and balance blood sugar. The good news? They can even take the place of butter in a baked good recipe. Using a 1:1 ratio, swap butter with pureed avocado.
Pumpkin Puree: This powerful vegetable is packed with antioxidants, fiber, vitamin A, and much more. It’s a great substitute for butter, eggs, or oil. For every cup of butter use ¾ cup of pumpkin puree, ½ cup of oil use ½ cup pumpkin puree, or 1 egg use ¼ cup pumpkin. Avoid substituting all three at a time in a recipe for best results!
Yogurt: Yogurt is a great substitute for butter. It helps increase protein, calcium, and vitamin D in recipes. Use a 1:1 ratio when substituting butter with yogurt. Due to its higher moisture content, bakers don’t recommend substituting if the recipe calls for more than 1 cup of butter.
Oats: Don’t have any flour to use? Use instant or rolled oats instead. Oats can be ground up into a fine powder in less than 1 minute using a blender or food processor. Use 1 cup of oat flour in place of 1 cup all-purpose or whole wheat flour. The best part? It adds a fiber-punch to baked goods.
Sugar: Did you know you can reduce the amount of sugar in your baked goods without compromising flavor and texture? Reduce sugar by ½ or ¾ the recipe calls for (unless, of course, it only calls for those amounts). You can even use fruit puree instead of sugar. Use a 1:1 ratio when substituting fruit puree. Great fruits to use in baking are mashed bananas, applesauce, or pear puree.
Egg Whites: If you don’t have ground flax laying around but you have some eggs, you can always use egg whites to reduce calories and fat, and boost protein. Two egg whites are equivalent to one egg. You can even use ¼ cup egg substitute in place of one egg.
Applesauce: This easy pantry staple is perfect for substituting fats and oils in a recipe. For oil substitution, you can use a 1:1 ratio substitution. For more solid fats, start by substituting half of the fat; if successful, you can go a step further.
Whole Wheat Flour: Add some fiber and B vitamins to your baked goods using whole wheat flour. If a recipe calls for all-purpose flour, use ½ whole wheat and ½ all purpose. If you’re up for it, you can even substitute a 1:1 ratio!
Non-Dairy Milk: If you enjoy non-dairy alternatives, you can substitute regular milk in recipes with a 1:1 ratio. Almond, oat, soy, and cashew milks are great alternatives to use.
Whether you are looking to improve your health or want to try a fun experiment in the kitchen, these healthful baking swaps are perfect for anyone. Get outside your comfort zone and try a new ingredient in your favorite baked good recipe!