TIPS ON HEALTHY BAKING
TIPS ON HEALTHY BAKING
Dessert doesn't have to be a guilty pleasure. With a few easy substitutions, you can enjoy formerly forbidden foods like cookies, cakes and pies without worrying about your health -- or your waistline.
Tip: Start small when you're giving your recipes a healthy makeover. Only try one substitution at a time so if you don't like the end result, you'll know the culprit.
Butter
It's a key ingredient in many baked goods; unfortunately, it's also high in saturated fat and calories. For cookies, cakes and muffins, fruit purees can lighten up a recipe. Cut the butter in half and use applesauce or pureed prunes to make up the difference. Or take out the butter entirely and use canola oil instead.
EggsEggs are a great binder and leavener, but they're also high in cholesterol. For each replaced egg, grind a tablespoon of flax seed and dissolve it in 3 tablespoons of water. When it breaks down, it will have the same gooey consistency as an egg, and possess the same binding power. It's also a shot of nutritional goodness, as flax seed is a good source of essential fatty acids. As a replacement leavener, substitute two egg whites for each whole egg.
Dairy
Soy, rice and nut milks are great substitutes for dairy. They can have added sugar, though, so either use an unsweetened version or adjust the amount of sweetener in your recipe. Use the same quantity of non-dairy milk that the recipe calls for. To replace buttermilk, add 1 tablespoon of apple cider vinegar or fresh lemon juice to non-dairy milk and let it sit for about 15 minutes before using.
SugarI personally prefer to use Splenda instead of sugar for baking as it is totally non-carloic. If you don't want to use an artificial sweetener, then honey and maple syrup are two healthier alternatives to refined sugar and they make baked goods moister. Use 3/4 cup of honey or maple syrup for every cup of sugar called for in the recipe. If the flavor of honey or maple syrup is too strong, agave nectar, available in health food stores, is neutral in taste and low on the glycemic index. Use the same quantity you would honey or maple syrup.
Dessert doesn't have to be a guilty pleasure. With a few easy substitutions, you can enjoy formerly forbidden foods like cookies, cakes and pies without worrying about your health -- or your waistline.
Tip: Start small when you're giving your recipes a healthy makeover. Only try one substitution at a time so if you don't like the end result, you'll know the culprit.
Butter
It's a key ingredient in many baked goods; unfortunately, it's also high in saturated fat and calories. For cookies, cakes and muffins, fruit purees can lighten up a recipe. Cut the butter in half and use applesauce or pureed prunes to make up the difference. Or take out the butter entirely and use canola oil instead.
EggsEggs are a great binder and leavener, but they're also high in cholesterol. For each replaced egg, grind a tablespoon of flax seed and dissolve it in 3 tablespoons of water. When it breaks down, it will have the same gooey consistency as an egg, and possess the same binding power. It's also a shot of nutritional goodness, as flax seed is a good source of essential fatty acids. As a replacement leavener, substitute two egg whites for each whole egg.
Dairy
Soy, rice and nut milks are great substitutes for dairy. They can have added sugar, though, so either use an unsweetened version or adjust the amount of sweetener in your recipe. Use the same quantity of non-dairy milk that the recipe calls for. To replace buttermilk, add 1 tablespoon of apple cider vinegar or fresh lemon juice to non-dairy milk and let it sit for about 15 minutes before using.
SugarI personally prefer to use Splenda instead of sugar for baking as it is totally non-carloic. If you don't want to use an artificial sweetener, then honey and maple syrup are two healthier alternatives to refined sugar and they make baked goods moister. Use 3/4 cup of honey or maple syrup for every cup of sugar called for in the recipe. If the flavor of honey or maple syrup is too strong, agave nectar, available in health food stores, is neutral in taste and low on the glycemic index. Use the same quantity you would honey or maple syrup.
White FlourTo give your baked goods a healthy kick, substitute half of the flour with whole grain flour, or swap all of it for lighter whole grain pastry flour. If gluten is the issue, substitute the amount called for in the recipe with soy, rice or nut flours, or oatmeal finely ground into a powder.
ShorteningFew things produce a light, flaky dough quite like shortening. Butter is a close second, but not much better from a health perspective. Coconut oil is a better option because while it's high in saturated fat, it also contains vitamins and minerals that the other two don't. Because it has the same consistency -- solid at room temperature, and easily melted -- the same amount can be used. Skip the variety labeled "virgin," as it has a strong coconut flavor.
Vegetable OilApplesauce is by far the best baking substitute for vegetable oil as it cuts the fat and keeps dough moist. Choose the unsweetened kind, or adjust the amount of sweetener. As a general rule of thumb, add half the amount called for in the recipe.
NutsNuts are pretty healthy, but they're not great for weight loss. Instead try sunflower seeds. They can provide a satisfying crunch and a great low calorie alternative to nuts. Use half of the amount of seeds as you would nuts. Or, cut the quantity of nuts in half and toast them before adding to intensify their flavor.
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