More healthy swaps…


Continuing my post about healthy swaps here I leave you some more suggestions!

1. Mashed bananas for fats

One cup of mashed banana works perfectly in place of 1 cup or butter or oil!

2. Nut flours for flour

A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal. Another option is to replace only part of the flour in a recipe with nut flour!

3. Coconut flour for flour

High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes.  Be careful, though — using more than half a cup at a time could allow the flour’s bitterness to take over. Substitutes can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour.

4. Meringue for frosting

Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting.

5. Graham crackers for cookies (in pie crusts)

Reduced-fat graham crackers offer the same consistency and flavor with about half the calories of the conventional options.

6. Evaporated skim milk for cream

It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch. This substitute is an even swap, too (1 cup cream = 1 cup evaporated milk)!

7. Stevia for sugar

The natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. Since it’s so much sweeter, swap with caution: A recipe calling for 1 cup of sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder).

8. Prunes for butter

In brownies and other dark baked goods, prune puree makes for a perfect butter substitute while cutting more than half the calories and fat. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes!

9. Cacao nibs for chocolate chips

Opting for these unprocessed (or at least less processed) morsels cuts out the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

10. Chia seeds for butter

Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes. One word of caution: don’t try to cut out all the fat with this substitute — it works best when subbing an equal amount of this mixture for half of the fat in a recipe.

What do you think? 🙂

Do you usually use any in your recipes? 

 

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