If you are here, it is because you are trying to eat healthier and to swap unhealthy options for better ingredients that are good for you. And that is precisely what I will talk about today!
Best Healthy Ingredient Swaps for Baking:
1) Swap Avocado For Butter:
One simple way to make your baked goods healthier is to swap out avocado for butter. Avocado is a healthy fat that can help to improve your cholesterol levels, and it also provides a boost of nutrients like vitamins C and E. When substituting avocado for butter, you will need to use less avocado than you would butter, as avocado is more densely packed with fat. You will also need to add a little extra liquid to your recipe to account for the difference in consistency. Overall, substituting avocado for butter is a great way to make your baked goods healthier without compromising texture.
2) Use Applesauce in Place of Sugar:
Sugar is often used in baking to sweeten recipes and add flavor. However, too much sugar can lead to health problems like obesity and type 2 diabetes. As an alternative, you can use unsweetened applesauce to sweeten your recipes. Applesauce is high in fiber and low in calories, making it a much healthier option than sugar. When using applesauce in place of sugar, you will need to use less applesauce than you would sugar, as applesauce is less sweet. You may also need to add extra liquid to your recipe since applesauce is thinner than sugar. Overall, using applesauce in place of sugar is a great way to make your baked goods healthier without sacrificing sweetness or flavor.
3) Use Whole Grain Flour Instead of All-Purpose Flour:
All-purpose flour is often used in baking because it produces light and fluffy baked goods. However, all-purpose flour is highly processed and lacks the nutrients in whole grain flour. Whole grain flours are made from the entire grains. This makes it more nutritious than all-purpose flour and gives it a heartier flavor. When substituting whole grain flour for all-purpose flour, you will need to use less whole grain flour since it is heavier than all-purpose flour. You may also need additional liquid since whole grain flours absorb more liquid than all-purpose flours. Overall, using whole grain flour instead of all-purpose flour is a great way to make your baked goods more nutritious and with much more fiber.
4) Swap Greek Yogurt For Butter:
Like avocado, Greek yogurt can be used as a healthy replacement for butter in baking recipes. Greek yogurt is lower in calories and fat than butter and boosts protein. To substitute Greek yogurt for butter, again, use a one-to-one ratio. So if your recipe calls for 1 cup of butter, use 1 cup of Greek yogurt instead. This swap works well in recipes for moist cakes and quick breads. The yogurt helps to keep these types of baked goods moist and tender. You can also use Greek yogurt to replace some or all of the oil in your recipe.
This swap is especially helpful when trying to reduce fat and calories. Simply substitute an equal amount of Greek yogurt for the oil called for in the recipe. For example, if the recipe calls for 1/2 cup of oil, use 1/2 cup of Greek yogurt instead. Keep in mind that this swap will slightly change the texture of your baked goods so that they may be moister and denser than usual. But overall, this is an easy and healthy way to reduce your favorite recipes’ fat and calorie content.
5) Swap Unsweetened Applesauce for Oil:
While oil is a common ingredient in baking, it can add unhealthy fat to your recipes. A simple swap for oil is unsweetened applesauce. Applesauce will keep your baked goods moist without adding any extra fat. You can also use fruit purées like pumpkin or banana instead of oil. Just make sure to use the same amount of purée as you would oil. For example, if the recipe calls for 1/2 cup of oil, use 1/2 cup of applesauce instead. These swaps work well in recipes for quick breads, muffins, and cakes.
6) Swap Flaxseeds For Eggs
Any experienced baker knows that eggs are a key ingredient in many recipes. They help to bind the other ingredients together, and they also add moisture and richness. However, eggs are not an option for those with eggs allergy or intolerance or for vegan people. A healthy alternative are flaxseeds, which are a great egg substitute, in a variety of baking recipes. To use flaxseeds as an egg replacement, grind them into a powder and mix them with water. The ratio of flaxseed to water is 1:3, so for every egg called for in a recipe, you will need 3 tablespoons of flaxseed powder and 9 tablespoons of water. This mixture can be used in cakes, cookies, muffins, and more.
7) Swap Plant-Based Milk for Cow’s Milk
Substituting cow milk with plant-based milks is a great idea, for health, ethical, and environmental reasons, but be aware of the differences in micronutrient content of plant-based milk alternatives when compared to dairy milk. Dairy milk is a key source of micronutrients such as phosphorus, calcium, selenium, and zinc. Various plant-based milks have differences in the mineral content not only by type but also by brand. So it’s important for you to understand the differences in the nutritional content of each plant-based milk alternative you are consuming. The best advice I can give you is to alternate between different plant-based milk alternatives, so you add a variety of micronutrients to your diet. And don’t forget to adjust other parts of your diet so that you’re not missing out on key nutrients you’d otherwise get from dairy products.
8) Swap Cacao Nibs for Chocolate Chips
Any baker knows that chocolate chips are a key ingredient in many delicious desserts. However, chocolate chips are also high in sugar and fat, making them an unhealthy choice for those looking to cut down on calories. Cacao nibs are a great alternative to chocolate chips, as they offer the same rich flavor without all the sugar and fat. In addition, cacao nibs are a good source of antioxidants and fiber, making them a healthier option overall. So next time you’re looking for a healthy way to satisfy your sweet tooth, reach for cacao nibs instead of chocolate chips. You’ll be glad you did!
Baking is a fun and delicious activity that can be made healthier with just a few simple swaps. You can make your baked goods more nutritious without sacrificing taste or texture by using healthy ingredients like Greek yogurt, mashed banana, and whole grain flour. Give these healthy ingredient swaps for baking a try next time you’re in the kitchen!