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Healthy Baking Substitutes

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Belinda Knott

on 22 May 2018

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Transcript of Healthy Baking Substitutes

Healthy Baking!

Black Beans

How it works?
replace some or all of flour with bean puree

Reduce calories and add fiber & protein

Works best with
: Brownies & cookies.

: For Cupcakes, if a recipe calls for 1 cup flour, use 1/4 cup beans and 3/4 cup flour

Unsweetened Apple Sauce

How it works?
cut the sugar in half, then add the same amount of apple sauce

For example
: if a recipe calls for 1 cup of sugar, you can use 1/2 a cup of sugar and 1/2 cup apple sauce

Reduce the recipe’s main liquid

reduce the sugar content by up to half & adds fiber, vitamins, minerals

Works best with
: cakes, bakes and fruit dishes

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!

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

Works best with:
Cakes and cookies.

: With cakes, reduce your oven temperature by 25 degrees 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.


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

You can also use banana as an egg replacement

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.

Using banana for butter may reduce cooking time by up to 25 degrees, so keep an eye on your sweets!

Vanilla Extract

How it works?
For most baked goods, you can cut out some of the sugar and add a teaspoon or two of vanilla as a replacement.

This will add just as much flavor without all the added calories!

Works best with:
Cakes, muffins, cookies, breads

Cacao Nibs

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

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.


How it works?
For every 1 cup of sugar a recipe calls for, use 1 teaspoon Stevia.

Stevia is 300 times sweeter than sugar, so sample recipes before adding too much! It may leave a funny after taste if too much is added.

Stevia is an all-natural plant based sweetener with zero calories!

Works best with:
Cookies, cakes, muffins, dessert bars, breads

Greek Yogurt

How it works?
If a recipe calls for 1 cup oil, use a 1/2 cup oil and 1/2 cup yogurt.

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

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

Flax Seed or Chia Seed

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

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

Works best with
: any recipe!
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

*Sour / Tart
*Umami (Earthy)

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?

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