Healthy Baking Substitutions

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October 8, 2013 by thehealthyheartcenter

Eating healthy does not always mean giving up the foods you love–it just means sometimes having to compromise. Opting for grilled chicken over fried, low-fat dressing instead of regular, or frozen yogurt in lieu of ice cream are all little ways to add a healthy spin to a lot of our favorite dishes. Often times we actually end up loving the healthier option even better than the original! On the other hand, many people think that there is no healthy substitution for many of the popular desserts such as cookies, brownies, or cakes. However, there are ways to manipulate certain recipes and make slightly healthier versions of your favorite treats. If you replace some of the higher-fat ingredients such as eggs and butter, or swap out white flour for whole wheat, there is no need to completely eliminate sweets from your diet! Below is a list of some common healthy baking substitutions for you to try the next time you’re in the kitchen:

  • For every cup of white flour, substitute 7/8 cup of whole-wheat to add protein and fiber
  • Unsweetened applesauce for sugar to decrease calories and sugar (use in a 1:1 ratio)
  • Unsweetened applesauce to replace half of the oil or butter to decrease calories and fat
  • Low-fat yogurt to replace half of the oil or butter to decrease calories and fat
  • Replace oil or butter with mashed bananas to add fiber and to decrease fat and calories (1 cup of mashed bananas for every cup of oil)
  • Replace one cup of flour with one cup of pureed black beans when making brownies to add protein and fiber
  • Use egg whites instead of whole eggs to decrease calories and fat (use 2 egg whites for every one whole egg)
  • Replace some sugar with vanilla extract for lower calorie sweetness (1/2 tsp of vanilla for every 2 tbsp of sugar)
  • 1 cup of pureed avocado for every cup of butter to replace unhealthy fats with healthy fats
  • Use marshmallow fluff as low-sugar and low-fat icing

sources:

http://greatist.com/health/83-healthy-recipe-substitutions

http://www.bettycrocker.com/tips/tipslibrary/baking-tips/healthy-baking-tips-low-fat-substitutions

http://greatist.com/health/healthy-baking-recipe-substitutions-infographic

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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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