Better Baking – Substitutions

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There are ways to change recipes that can help you health. Here are a few suggestions, but let me know of others you find!

-Substitute applesauce for butter in recipes. We have been doing this for years. It works great.

-Use alternative natural sweetners like Honey, Agave, concentrated apple juice (I keep a frozen can in the freezer for making smoothies). Adding real fruit will add flavor and a little sweeting. When using honey, it is sweeter than sugar, so 1/2 the amount works well. Natural maple syrup is another natural alternative. Also dried fruits like raisins or dates add sweetness. Allrecipes.com has some great no-sugar recipes, or chocolatecoveredkatie.com.

-Use less egg yolks. I dump some or all of the yolk when I bake, or when I make omelets or french toast. Yolks clog up your arteries, and make those pesty gall stones. I personally believe they also clog your brain. Use egg yolks in moderation, or not at all! Sometimes we substitute yogurt or 1/2 a banana. Other suggestions I found for egg substitutions (use one, not all):

  • 1 tsp. baking powder, 1 Tbl. liquid, 1 Tbl. vinegar•
  • 1 tsp. yeast dissolved in 1/4 cup warm water•
  • 1 Tbl. apricot puree•
  • 1 1/2 Tbl. water, 1 1/2 Tbl. oil, 1 tsp. baking powder

-Switch to olive oil for most of your cooking needs. Don’t heat it to a high heat. If you are not used to olive oil, the taste may be strong. Over time, you will acquire a liking of it. Olive oil is good for your heart, whereas most the other oils are not. The Mediterranean diet contains a lot of olive oil per day. They have lower incidents of heart disease (mayoclinic.com/health/mediterranean-diet/CL00011) because of their diet.

  • “”Your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.  Olive oil (extra virgin preferably) is ok for lower cooking temps as it’s mostly monounsaturated, so moderately stable.  The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.  My choices for top healthy cooking oils that I use: Virgin Coconut Oil, Extra Virgin Olive Oil (only for low temp cooking), Real Butter (grass fed if possible)”
  • More info on cooking oils on site:    www.truthaboutabs.com/unhealthy-vs-healthy-cooking-oils.html
Liquid Smoke:  When cooking meals, I never use pork. (More on that subject at another time!) I do add Liquid Smoke to give a bacon-like smoke flavor. I add it to things like pea soup, which normally calls for a ham bone for flavor.
Ingredient Healthy Substitution
Whole milk (one cup) One cup fat-free or nonfat milk plus one tablespoon of unsaturated oil like safflower or canola
Heavy cream (one cup) One cup evaporated skim milk, or one cup cup half and half
Sour cream Low-fat Greek yogurt
Cream cheese Four tablespoons margarine blended with one cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (one tablespoon) One tablespoon polyunsaturated margarine or 3/4 tablespoon polyunsaturated oil like safflower oil
Shortening (one cup) Two sticks polyunsaturated margarine like original Earth Balance or Smart Balance
One Egg One egg white plus two teaspoons of unsaturated oil (canola or safflower) or commercially made, cholesterol-free egg substitute
Unsweetened baking chocolate (one ounce) Three tablespoons unsweetened cocoa powder or carob powder plus one tablespoon polyunsaturated oil (like safflower or corn oil) or margarine. Carob is sweeter than cocoa, so reduce sugar in recipe by 1/4
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One response »

  1. The healthy substitutions I use are; 2 egg whites for one egg, honey and Agave for sweeteners, olive oil for cooking instead of butter and other oils, 100% whole wheat flour instead of white flour, I use almond milk instead of cows milk, 100% juice instead of juice with sweeteners (juice is already sweet enough, I don’t know why they add sweeteners!) I love chocolatecoveredkatie.com for healthy, delicious deserts!!

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