When I was in my early teens (yes, many years ago!), my father started eating healthier than he had been and was always looking for a way to make food differently. Back then, there wasn’t anything out there that you would consider “healthier.” So, my father had my grandmother use whole wheat flour to make bread and pitas from scratch. I was surprised that whole wheat flour even existed! I think substituting ingredients for healthier ones is so much fun!! It is so enjoyable to experiment and be creative with food. Here are my easy swaps to make while you are baking to lower calories and fat, while increasing protein and fiber….
5 Healthy Baking Swaps:
- APPLESAUCE instead of butter- To save calories and fat, use the exact amount of applesauce that the recipe calls for butter (i.e. 1 cup of applesauce instead of 1 cup of butter). Whenever you bake with applesauce (or any other type of fruit), be sure to refrigerate your finished product to prevent it from molding quickly.
- APPLE CIDER VINEGAR or APPLESAUCE instead of eggs– If you need a dairy-free recipe, use 1 teaspoon of apple cider vinegar and 1 teaspoon of baking soda to replace 1 egg. This combo helps the dough to rise. You can also use 1/4 cup applesauce to replace one egg.
- NONFAT GREEK YOGURT instead of sour cream- You can match the measurement one for one (i.e. 1 cup yogurt instead of 1 cup sour cream). The yogurt has more protein and less calories than sour cream (yes, even low-fat sour cream!).
- GREEN STEVIA instead of sugar- Use 1 teaspoon of green stevia for every 1/3 cup of sugar. Since this decreases the “bulk” of your dough or batter, you need to add applesauce, banana, or non-fat greek yogurt. Use 1/3 cup bulk for every tablespoon of stevia. Green stevia tends to make your baked goods a greenish color..but it means it’s healthier!!
- WHITE WHOLE WHEAT FLOUR instead of white flour- The white whole wheat flour is healthier than white flour and not as heavy or dense as whole wheat flour. Whole wheat flour tends to take the taste away from what you’ve baked. To add fiber to my recipes, I mix white whole wheat flour in with regular white flour (i.e. If it calls for 2 cups of flour, I use 1 cup white whole wheat flour and 1 cup white flour).
Enjoy a new, lighter way of baking.
Buon Mangier Sano! (Good Healthy Eating!)