When it comes to baked goods, we often think of cookies, sugary cakes and glazed treats, but just because something is baked doesn't mean it has to be unhealthy.
We can take some of those favorite sweet treats and recipes, and change out ingredients with simple substitutes to turn your favorite baked goods recipe into a nutrient-packed goodie you'll feel better after enjoying.
As a reminder I often tell my clients- while eating healthy foods that nourish your body is important, completely depriving yourself of occasional indulgences is unnecessary.
The healthy swaps I will share today can be used to completely change, or just partially change. Not every food to swap is unhealthy. My goal is to give you options in your baking. So try something different and see how it goes!
Here are some healthy baking swaps that are easy to try and add nutrients to your baking:
Healthy Swap For Butter or Oil: Use Avocado, Pumpkin, or Banana
Avocados have those healthy fats your body needs, plus loads of nutrients. If you replace even half the butter with pureed or mashed avocado, you'll still have delicious cookies, muffins, and cakes. For cakes, in particular, reduce the baking temperature by 25% to keep them from rising too high in the center.
Canned pumpkin, the pure stuff, can also replace your butter and add more nutrition. If fall is your favorite time of year, you can make pumpkin-flavored treats any time by using organic canned pumpkin. Use an equal amount to replace butter or oil for cookies, cakes, muffins, and breads.
Bananas are great, too, especially if you have to replace oil in a recipe. They're also naturally sweet while being high in fiber and potassium. Mash up a banana and let it take over the job in your recipe of butter or oil. However, be advised that it's not the best swap for anything with citrus flavors.
Healthy Swap For Eggs: Chia Seeds
For certain health conditions, cutting down on your cholesterol intake is a good idea. And if you're trying to go vegan, eggs are definitely off the list. You can use chia seeds, which give you omega-3 fatty acids and help make those baked goodies even healthier.
Here is an approximate measurement you can use for your swap: 1 Tbsp of whole chia seeds, or 2 tsp of ground seeds (plus 3Tbs water for either) to substitute for one egg.
Healthy Swap For Flour: Black Beans
A healthier way to make brownies, cookies, and cakes is using black beans instead of flour. This might sound crazy! But it’s true, and they have tons of protein, so these treats taste great and fill you up. You'll want to take an equal amount of the black beans (they should be rinsed, cooked, drained, and pureed first) to replace that processed white flour.
Healthy Swap For Sugar: Honey or Pure Vanilla Extract
There are many reasons to avoid sugar, including the fact that it can cause a spike in blood sugar levels and contribute to tooth decay. For this reason, many people are looking for substitutes that will allow them to enjoy the sweet taste of sugar without the negative consequences. Two popular alternatives are honey and pure vanilla extract. Both of these options have a sweetness that can be used to replace sugar in many recipes, and they both offer some antioxidants that sugar does not.
Healthy Swap For Chocolate Chips: Cacao Nibs
Cacao nibs are an excellent replacement for chocolate chips because they have iron, fiber, and many antioxidants. Anything you make that calls for chocolate chips can be swapped for cacao nibs. Use a 1:1 ratio and see how much you love your cookies, muffins, pancakes, cakes, and other creations with this nutritious swap.
Getting creative in the kitchen adds flavor, nutrients, and more control of what goes into your food- than buying desserts at the store.
Try some of these healthy food swaps so you can indulge with less guilt.
Let me know which ones you try!
Want more healthy ingredients? Click below to join for free!
