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Healthy Baking Substitutes

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by

Belinda Knott

on 24 May 2017

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Transcript of Healthy Baking Substitutes

Healthy Baking!
FLOUR SUBSTITUTE:

Black Beans






How it works?
1:1 ratio of flour to black bean puree!

Why?
Reduce calories and add fiber to any yummy treat.

Works best with
: Brownies & cookies
SUGAR SUBSTITUTE:

Unsweetened Apple Sauce








How it works?
cut the sugar in half, then add the same amount of apple sauce plus about 1/3 more.

For example
: if a recipe calls for 1 cup of sugar, you can use 1/2 a cup of sugar and about 3/4 a cup of apple sauce (1/2 a cup, plus about 1/3 more).

Tip:
Reduce the recipe’s main liquid by about 1/4 for every cup of apple sauce added.

Why?
reduce the sugar content by up to half

Works best with
: cakes, bakes and fruit dishes
BUTTER SUBSTITUTE:

Mashed Avocado






How it works?
one to one ratio.

For example:
if your recipe calls for one cup of butter you can swap it with one cup of mashed avocado. Just remember, naturally this will tint your batter or dough green, so keep that in mind!

Why?
Avocados are packed with essential vitamins and minerals, and are a great source of healthy fats & fiber.

Works best with:
Cakes and cookies.

Tip
: With cakes, reduce your oven temperature by 25% and increase your baking time. This will help to prevent your cake from rising up in the middle or, alternatively, caving in. It’ll also prevent the cake from browning too quickly.
BUTTER SUBSTITUTE:

Banana






How it works?
one to one ratio
If a recipe calls for 1/2 cup softened butter, for example, pack a 1/2 cup with mashed banana.

Why?
Replacing butter in a recipe with banana results in a nice rich, dense texture which can be great for all kinds of sweets. You add potassium and fiber and get rid of the saturated fat.

Works best with:
Cakes, muffins, cookies, breads.

Tip:
Using banana for butter may reduce cooking time by up to 25%, so keep an eye on your sweets!
SUGAR SUBSTITUTE:

Vanilla Extract






How it works?
For most baked goods, you can cut the sugar in half and add a teaspoon of vanilla as a replacement.

Why?
This will add just as much flavor without all the added calories! Assuming a recipe originally calls for one cup of sugar, that’s a reduction of almost 400 calories!

Works best with:
Cakes, muffins, cookies, breads
CHOCOLATE CHIPS SUBSTITUTE:

Cacao Nibs






How it works?
Use cacao nibs one for one in place of chocolate chips.

Why?
Cacao is essentially chocolate in the raw. It’s often referred to as a “super food” because of it’s wide array of benefits (unlike it’s processed counterpart). Cacao nibs contain no sugar, and very little fat so they make a fabulous substitution for chocolate chips in just about any recipe!

Works best with
: Any recipe where chocolate chips are used.
SUGAR SUBSTITUTE:

Stevia






How it works?
One tablespoon of sugar is equal to approx. 1 1/2 packets of Stevia.

For example
, if a recipe calls for one cup of sugar, you should replace that with approx. 20-24 packets of Stevia, this will eliminate almost 800 calories! Stevia is 300 times sweeter than sugar, so sample recipes before adding too much!

Why?
Stevia is an all-natural plant based sweetener with zero calories! Stevia is usually sold in packets under different brands (Truvia etc.) in a granulated form. This makes it the ultimate, natural sugar replacement.

Works best with:
Cookies, cakes, muffins, dessert bars, breads
CANOLA OIL SUBSTITUTE:

Greek Yogurt






How it works?
Cut the recipe’s amount of oil by half. Add ¾ cup of yogurt for every cup of oil that you remove from the recipe.

Why?
One of the best ways to cut some of the fat out while adding protein! The Greek yogurt replacement makes recipes super moist.

Works best with:
Cakes, breads, cookies
Egg Substitute:

Flax Seed






How this works:
For every egg the recipe calls for, use 1 Tbsp ground flax seed & 2 1/2 Tbsp water. Stir well, and let sit until thickened.

Why?
Antioxidants, fiber, protein, omega 3, & cholesterol free

Works best with
: any recipe!
->
Drill:
Identify possible ingredients that could be "negative" and explain why



Identify possible ingredients that could be "positive" and explain why

Identify possible ingredients that could be considered flavor combinations that are pleasing to the palate

Remember:
*Sweet
*Salty
*Sour
*Bitter
*Umami (Savory/Earthy)
*Spicy

Margarine
Natures Butter
For each change made to the original recipes consider the following:

1. The amount of the old ingredient and the correct equivalent of the new ingredient


2. The impact on the procedures in the recipe (if any)


3. The impact on the bake time and temperature


4. The impact on the structure: do you need to compensate in some way for taste and/or consistency?

Full transcript