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EASY HEALTHY TREAT \u0026 DESSERT IDEAS - naughty healthy recipes! Just Baking substitutes for healthier treats for Cycling nutrition for endurance events to lighten up your favorite healthisr Baking substitutes for healthier treats. I know, Substitutez know. If the recipe calls for a cup helthier flour, swap in a cup of black or cannellini bean puree instead. It will slash calories, ramp up the fiber and still taste amazing. The cannellini beans work best in non-chocolate cookie recipes. This swap is great for keeping the sweetness while cutting the sugar.Baking substitutes for healthier treats -
Some studies show that chia seeds may help prevent diabetes. Add 1 tbsp of chia seeds to 1 cup of water and allow it to sit for 10 minutes. Eliminate 1 egg with the cup of softened chia seeds. These ingredients provide fat to help soften the texture of your finished product.
Most unsweetened applesauce contains only calories per cup and grams of fiber. Table sugar can contain up to calories per cup with 0 grams of fiber!
Making this swap can save you from gaining unnecessary weight when indulging in a baked good. Applesauce has a high percent of water content, so it is important to reduce the overall amount of liquid in your original recipe by tablespoons. This substitution can work with anything, but I recommend trying it in your cookies and sweet breads.
Bananas are full of vitamins and minerals. They are rich in fiber, vitamin B6, potassium, and help improve digestion. After a little oxidation ripening , bananas natural sugars increase and starch content decreases, creating a softer texture and sweeter taste, perfect for baking!
This substitution works best in cookies breakfast variety , sweet breads, pancakes, and even brownies. When it comes to nut butters, natural is always better. Nut butters contain healthy fats, protein, fiber, which will help you feel fuller for longer.
Raw butter and oils are very high in unhealthy saturated fats. Nut butters contain just about the same amount of fats, but in the form of omega 6 instead of trans fats making them more heart healthy!
Depending on the type of nut butter, different nutritional benefits will apply. Slash those extra calories from fat and boost your protein intake by using plain non-fat Greek yogurt in your next cake or cupcake recipe instead of the sour cream.
Meringue, Marshmallow Fluff, or Ganache instead of Frosting:. Why sacrifice flavor when counting calories? Are you a cupcake connoisseur who dreads thinking of how most of the calories are coming from that mound of butter and sugar on top?
Graham Cracker Crust instead of Pastry Crust:. Evaporated Skim Milk for Heavy Cream:. Consider those baked goods a healthy snack when you make this exchange. Coco Nibs or Dark Chocolate instead of White Chocolate:. We all love chocolate. Guess what, you can have a chocolate with proven nutritional benefits instead of something that we all know goes straight to our hips or so it seems.
Dark chocolate is rich with antioxidants, vitamins and minerals, and has been proven to help lower blood pressure…the darker the better! NOTE: All of these substitutions are ones use in my own baking endeavors and ones I encourage my clients to use as well.
But some of them will change the taste of the original recipe more than others. You just have to decide if maybe losing a little flavor is worth losing extra calories and inches.
If you want to do something for your health without changing your baking ingredients, do yourself a favor and start drinking more water! Take your weight, divide it in half, and that is the number of ounces of water you should try to consume daily. Try it out and let me know what you think! Save my name, email, and website in this browser for the next time I comment.
Really enjoyed seeing butter and egg substitutes! We have worked with bloggers to help them make recipes, including vegan chocolate avocado cookies. This is a really cool recipe, I support my health.
Food directly affects mental health, so I eat healthy food. But for those who suffer from depression, I can recommend therapy for depression great option to quickly overcome stress through a consultation with a psychologist.
Thank you so much lizzy! and 2 years ago i was way overweight and I had no confidence in myself. But then I was introduced to your blog and cookbook and I fell in love with it since the very beginning.
Once I had my first cupcake…. I got into this mode of either not eating at all or eating till I was sick. I actually weighed myself yesterday and I weigh pounds.
I feel like all my work was waisted. But now because of this post, I can still do what i love and not feel ashamed and I can get back on tract with my eating! This has been an answer to my prayers.
You are my idol lizzy, thank you for everything! Oh Ellie, thank you so much for your post! So many people can never find the strength and determination to lose it at all, so congrats to you!
WOW, Ellie! What an incredible journey you have been on!! As for the uncomfortable cycle of underrating and overeating, I can definitely give you some helpful tips and tricks to maintain healthy eating habits without feeling restricted.
Just shoot Lizzy an email and she can forward it on to me Keep up the good work, girl! I really enjoyed reading your post on substitutions. I always am glad to find these as I am a Type 1 diabetic.
I love to bake and cook and still maintain an A1c in the 6. I like your explanations of how and why ingredients work and the allowable amounts able to be substituted.
I would rather take a good tasting, tried and true recipe and slowly experiment with making it healthy. In the end I feel much of eating healthy is eating in moderation. I have found making small desserts a fun way to cut back on some of the unhealthy ingredients that make our foods taste so good.
Portion sizes are a great way to still indulge without having a negative blood glucose response. Many of these substitutions have a lower glycemic index than the original ingredients, which will definitely be beneficial for you in your baking endeavors.
Thanks for the warm welcome! Or at least this post. My motto: Healthy food can be delicious! I happen to be believe in full fat cooking as opposed to lowfat.
Never got on the lowfat bandwagon. In my opinion, just another way for the food industry to make money. So, butter, coconut oil and olive oil are all I use. Just heard about macadamia oil though, which interests me. Nut oils in general are ok too but they are way more expensive.
Also, gave up gluten 1. recommended and lost pounds!!! I know there are tons of fitness blogs, but I want something for the real women. Anyway, look forward to fun fitness posts on Mondays! this was really helpful! so does using wheat flour instead alter the finished flavor of the product?
Sometimes I just switch out half the flour with wheat 🙂. Thankfully, there are healthier alternatives that can be used to replace butter and oil in your desserts. Applesauce is a great substitute for butter or oil in recipes that call for moist and dense textures, such as muffins and cakes.
It adds moisture and helps retain the softness and sweetness of the final product. Start by replacing half of the butter or oil with applesauce. If you would like to completely eliminate the fat, you can even try it with a ratio. In addition to applesauce, you can also try mashed bananas and prunes.
Greek yogurt is not only a good source of protein but also a fantastic substitution for butter or oil in certain recipes. It works well in recipes that require a tangy flavor and moist texture. Replace half of the butter or oil with this yogurt to reduce the fat content while maintaining the desired consistency, and you can even try going as high as a complete substitution with a ratio.
Avocado is a versatile fruit that can be used as a replacement for butter or oil in baking. Its creamy texture and healthy fat content make it an excellent choice for recipes that call for a rich and moist texture. Mash a ripe avocado and use it as a substitute for butter or oil. Keep in mind that these substitutions may result in a slightly denser and moister final product.
You may need to adjust the baking time accordingly and adjust the liquid levels in your recipe. Eggs are a common ingredient in baking, often used for their binding and leavening properties.
However, they can be problematic for those with dietary restrictions or allergies. Thankfully, there are several egg substitutes that you can try. Flaxseed and chia seeds can be ground and mixed with water to create an egg-like consistency.
Mix 1 tablespoon with 3 tablespoons of water and let it sit for a few minutes until it thickens. This mixture can be used as a substitute for one egg in most recipes. Unsweetened applesauce can also be used as an egg substitute in certain recipes, particularly those that call for moisture and binding.
Replace each egg with ¼ cup of applesauce. This works well in recipes like muffins, cakes, and brownies. Silken tofu is a great alternative to eggs and works best in recipes like custards, puddings, and pies. Simply blend ¼ cup of silken tofu until smooth and use it as a substitute for one egg.
Other alternatives include yogurt, buttercream, ground flax seeds, carbonated water, and commercial egg replacers. Check out our detailed egg substitute guide here.
Cream and milk are common ingredients in baking, providing moisture and richness to various recipes. Coconut milk is a creamy and flavorful substitute for cream or milk in baking. It adds a tropical twist to your treats and works well in recipes that call for a rich and indulgent texture.
Use an equal amount of coconut milk to replace cream or milk in your recipes. Almond milk is a popular dairy-free milk alternative that can be used in baking.
It has a mild flavor and works well in most recipes. When using almond milk, choose unsweetened varieties to avoid adding unnecessary sweetness to your desserts. Oat milk is another great option for those looking for a dairy-free alternative. It has a slightly sweet and creamy taste, making it a suitable substitute for cream or milk in various baking recipes.
Use an equal amount of oat milk to replace cream or milk. Chocolate is a beloved ingredient in baking, but it can be high in sugar and saturated fats. Cacao nibs are small pieces of crushed cocoa beans.
They provide a rich chocolate flavor and a slight crunch to your goodies. Replace chocolate chips with an equal amount of cacao nibs for a healthier and less sweet alternative. Dark chocolate with a high percentage of cocoa solids is a healthier option compared to milk chocolate. It contains less sugar and more antioxidants.
Chop dark chocolate into chunks and use it in place of milk chocolate in your recipes. Carob powder is made from the roasted pods of the carob tree and has a naturally sweet flavor.
It can be used as a substitute for cocoa powder or chocolate in baking. Replace cocoa powder or chocolate with an equal amount of carob powder for a unique and less sweet taste. With these healthier alternatives for cake fillings and toppings, you can create mouthwatering treats that are not only satisfying but also nourishing.
Swap out heavy creams and sugary fillings with a refreshing burst of flavor from fresh fruit compotes. Whether it's zesty berries, tangy citrus fruits, or juicy tropical favorites, these naturally sweetened fillings add a delightful twist to any cake. For a lighter alternative to traditional buttercream frosting, try using Greek yogurt instead.
Its creamy texture and tangy taste make it an excellent choice for both filling layers and as a topping. Add a touch of honey or vanilla extract for extra sweetness. Peanut butter lovers rejoice! Opt for natural nut butter spreads like almond or cashew butter as a healthy filling option.
These spreads are rich in protein and healthy fats while adding delectable flavors to your cakes. Ditch the heavy cream-based frostings by whipping up some coconut cream instead! This dairy-free alternative is light yet offers the same creamy goodness with a hint of tropical delight.
Replace sugar-laden jams with homemade chia seed jam as flavorful fillings for your cakes. Chia seeds provide omega-3 fatty acids and fiber while creating a thick jam-like consistency when mixed with your favorite fruits.
With these healthy baking substitutions and clever ingredient swaps, you can create delicious and nutritious treats without compromising on taste or texture.
So, go ahead and start transforming your recipes into healthier versions that everyone will love! Just remember that the texture and taste of the final baked goods may vary slightly when using substitutes, so it may require some experimentation to find the best substitute for your specific recipe.
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Healthy Baking Substitutes and Clever Ingredient Swaps for Delicious and Nutritious Treats. September 18, Vicky A. Alternatives to White Flour White flour is a staple in many baked goods, but it lacks the nutritional benefits found in whole grains.
Whole Wheat Flour Whole wheat flour is an excellent substitute as it retains the bran and germ, which are rich in fiber and nutrients. Top tips: If you are going to try a one-on-one swap, as whole grains absorb more moisture, try adding two teaspoons of liquid for each cup of whole wheat flour used.
Let the dough rest for 20 to 25 minutes before kneading. For a sweater flavor, replace 2 to 3 tablespoons of liquid used in the recipe like water or milk with orange juice. Whole grain flour works well in cookies, scones, muffins, banana bread, chocolate cakes, and spice cakes due to its darker color and rich texture.
White Whole Wheat Flour White whole wheat flour is another fantastic option for replacing white flour in your baking recipes. Bean Flour Bean flour, including black bean and chickpea flour, is milled from dried whole beans. Top tips: You may need to adjust the liquid content as bean flours tend to absorb more.
Start by adding a small amount until you achieve the desired consistency. Since bean flour lacks gluten, which provides elasticity and structure in baking, you might need to add binders such as xanthan gum or guar gum.
These ingredients help improve texture and prevent crumbling. Adjust baking time and temperature: Bean flour may require slightly longer baking times or lower temperatures compared to white flour.
Keep an eye on your creations and make adjustments as needed. Oat Flour Oat flour is a nutritious, whole-grain flour that can add a sweet, nutty flavor to your bakery treats.
Almond Flour Almond flour is a popular gluten-free, low-carb substitute that adds a sweet, nutty flavor to your treats. Coconut Flour Coconut flour is a high-fiber, low-carb substitute that's perfect for paleo and keto-friendly baking.
Additional Flour Types There are a variety of additional white flour substitutes that can be used in your baking, such as Spelt Flour, Rye flour, and gluten-free all-purpose flour. Alternatives to White Sugar Sugar is often a main ingredient in baking, but excessive consumption can have negative effects on our health.
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Whether you're subbstitutes die-dark dark chocolate Baking substitutes for healthier treats, a Baking substitutes for healthier treats pie devotee, or someone who swears by Fast-Releasing Recovery Foods effects of heslthier road forr cream, there are a number of Baking substitutes for healthier treats ingredient Bakijg additions healthir can stir Best olive oil your batter—that will significantly Optimal muscle recovery the healthire value treays your favorite dessert. Just ask Baing Cassetty, MS, RDnutrition expert and co-author of Sugar Shock consider it the bible of spotting sneaky sources of sugar in foods and finding healthier replacements. Here are nine healthy ways to hack your nighttime or anytime treat to make it that much better—for you and your tastebuds—according to Cassetty. This is a simple baking substitution since you can use the same amount of avocado as the butter that's called for. According to Cassetty, this swap reduces the overall fat content while boosting the fiber and nutrient content, supplying vitamin K, folate, vitamin E, potassium, and more. Plus, trading butter for avocado replaces less healthy saturated fat with anti-inflammatory monounsaturated fat.
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