Wednesday, December 9, 2015

Easy & Healthy Baking Substitutions

I love holiday baking, making good tasting memories in the kitchen is something that I hope to pass on to my kids. - It is also a great way to share the gift of healthy eating with friends and neighbors.

1 cup All Purpose Flour = 1 cup Whole Grain Flour
  • don't just assume that brown flour is Whole Grain - Whole Wheat is not the same thing. 
  • This works best in breads - try 1/2 and 1/2 for cookies. 
  • Sometimes it will be necessary to increase the liquid in a recipe when making this change. 

1 cup Sugar = 1 cup Unsweetened Applesauce
  • Just replace the desired amount of sugar with the same amount of Unsweetened Applesauce
  • This changes reduces the calories. 
  • It works best in cookies, cakes and quick breads. 
  • Sometimes it might be necessary to decrease the other liquids in a recipe when making this substitution. 

1 Whole Egg = 2 Egg Whites
  • This is a great substitution for people with high cholesterol or wanting to add protein. 
  • A combination of Whole Eggs and Egg Whites works best in all baked goods. 

1 cup Sour Cream = 1 cup Plain, Non-Fat Greek Yogurt
  • This significantly cuts down fat and add protein.
  • This works best for cream-based soups, dips and salad dressings. 
  • You can also use Non-Fat Greek Yogurt in place of Mayonnaise in Tuna, Chicken and Egg Salads. 
1 cup Heavy Cream = 1 cup Evaporated Skim Milk
  • This change works best for soups and casseroles.
  • Evaporated milk won't whip or thicken the way cream does, but if Heavy Cream is an ingredient in a baked good, this is a substitution that works well. 
1 cup Sour Cream = 1 cup Cottage Cheese
  • Cottage Cheese is a rich source of protein and calcium.
  • It is typically much lower in fat and calories.
  • This works best for dips. 
  • For best results, puree your Cottage Cheese in a blender. 

1 cup Butter = 1 cup Pureed Avocado
  • This works best in baked goods, such a bread, muffins, cookies, cakes and pies. 
  • This eliminates saturated fats, increases healthy fats, and reduces calories. 
  • For best results, make sure the avocado is Well Blended. 
1 cup Oil = 1 cup Fruit Puree
  • Works best in baked goods, such as cake recipes, muffins and gingerbread, and can replace at least 1/2 the fat in cookies. 
  • Add 1/4 unsweetened applesauce for moisture
  • This substitution may require a shorter baking time. 

You don't need to make all these substitutions in one recipe - you don't even need to make the whole substitution. Start out with a 75%-25% ratio, or 1/2 and 1/2.  Ease into in, Any healthy change is a good one, no matter how small it starts out as.

And perhaps it might be a good idea to not start your first experience with the 8 dozen cookies that you are making for the ladies' group cookie swap or the brownies for the school bake sale. Try a small test batch first. :)