I personally love to bake! But sugary and fatty baked goods don’t go along with a clean eating lifestyle. But rather than give up one of my passions, I’ve come up with some substitutions for the occasional healthy treat!
1) White Flour: You can substitute whole wheat flour for white flour in most recipes. There are different kinds of whole wheat flour, and my preference is what is called “white” whole wheat. It still has all the fiber of regular whole wheat flour, but is made with a lighter, softer variety of wheat. I automatically use this now in all my breads and cookies, with the exception of French bread, which I only make very occasionally. You may notice a slight difference in texture when switching to whole wheat flour, so you could start by substituting only half, and then work your way up to substituting all of it. Tip: You may need to increase the liquid slightly in your recipes, as whole wheat flour tends to be a little drier than white flour.
2) Sugar: Unsweetened applesauce makes a great substitute for sugar! You can replace it cup for cup. Tip: If your baked items don’t end up as sweet as you’d like them, you can also add in a little stevia.
3) Eggs: Two egg whites can be used in place of one egg in baking recipes. Tip: I would recommend using a combination of whole eggs and egg whites for the best results.
4) Sour Cream: Use non-fat Greek yogurt in place of sour cream, and you decrease calories significantly, while also increasing protein significantly! Tip: Greek yogurt can also be used in cream-based soups, dips and salad dressings, and instead of mayo in tuna, chicken and egg salads.
5) Heavy Cream: You can use evaporated skim milk in place of heavy cream in baked goods. Tip: Add vanilla extract for extra flavor.
6) Butter: Pureed avocado makes an excellent substitution for butter in baked goods! It has a lot of fat like butter, but the healthy kind! Tip: Be sure avocado is blended well for the best results.
7) Oil: Pureed fruit can be used instead of cooking oil in baking. Tip: Unsweetened applesauce is a convenient way to add pureed fruit to recipes, and it has a mild flavor, so you won’t notice it as applesauce in the final product.
Try these substitutions the next time you’re wanting a treat! It should help you to stay on track knowing you can have your cake (and cookies and muffins…), and eat it too!