5 Easy Tips For Healthier Baking
Posted: Apr 17, 2015
Everyone loves the taste (and smell!) of homemade baked goods but baking often contributes to high calorie, low protein and fibre snacking. The beauty of making your own baked goods at home, rather than buying them pre-made, is that you have complete control over what ingredients you use. Luckily for those of us who love baking (or who love to eat the baking done by others), there are some easy tricks that can be used to boost the protein and fibre, as well as lower the calories, in your favorite baked snacks.
Replace ½ (or more) of the oil or butter in a recipe with pureed fruits or vegetables (ie. Applesauce, pumpkin puree, mashed ripe banana)
- Yes, I know – this sounds odd. By replacing half of the fat with a pureed fruit or vegetable you will be reducing the calories and increasing the fibre in the product, PLUS creating a softer, chewier texture. YUM!
- You can also try replacing the butter in a recipe with ripe avocado. Although avocado is still a fat, it is an omega 3 fatty acid (the good, heart healthy fat!) with the added bonus of fiber.
Replace white flour with whole wheat flour
- Try replacing some (or all) of the white or all-purpose flour in a recipe with whole-wheat flour in order to bump up the fibre content of your baked goods.
Add 2-4 tablespoons of ground flaxseeds to your batter
- Flaxseeds contain omega 3 fatty acids (like avocado) in addition to extra fibre.
Reduce the overall sugar – try using a sugar substitute
- Start by trying to reduce the amount of sugar the recipe calls in half – you won’t miss it.
- You can also try substituting some (or all) of the sugar for an artificial sweetener. Sweeteners like sucralose and stevia are 200-600 times sweeter than granulated sugar and contain very few calories (make sure to look up how much sweetener of choice is needed to replace the sugar and produce a similar product).
Add Greek yogurt
- Last but certainly not least (and a personal favorite) is to simply add Greek yogurt to your baking. This is going to create a moist baked product and most importantly boost the protein content of the recipe (bonus!).
- Greek yogurt can also be used to replace some of the oil or butter in a recipe (just like the pureed fruits and vegetables).
Emily Spencer RD