In the present day, almost everyone is health conscious and wants to eat “healthy”. People look for ways to make their food healthier.
A lot of us love baked items like cookies, cakes, muffins, brownies, breads, pies and the list goes on! They make for delicious snacks and are delicious sweet treats.
But when it comes to baked goods, we get talking about the usage of refined flour, sugar, butter and more, which can be detrimental to health in the long run. Well, guess what, there are multiple alternative healthy ingredients that you can substitute for all the items! Check them out below.
Flour and Starch Substitutions
1. 1 cup purified black beans = 1 cup refined flour
This is suitable in brownie recipes.
2. 1 cup whole wheat flour = 7/8 cup refined flour
This is suitable for cookies, brownies and bread recipes.
Benefits to health: The extra flour can help aid digestion can even lower the risk of heart diseases and diabetes.
3. 1/3 cup coconut flour = 1 cup refined flour
Works best for pancakes, cookies and cakes. But you may need to add in 1 extra large egg per ounce of coconut flours and a dash of extra water.
Benefits to health: The extra flour can help aid digestion.
4. 1 cup brown rice cereal and 2 tbsp flax meal = 1 cup rice krispies
Works best for rice krispie bars, coating over chicken to be baked etc.
Benefits for health: Brown rice cereal has half the number of calories, as compared to rice krispies.
Sugar Substitutions
1. 1 cup apple sauce = 1 cup sugar
Works best for oatmeal cookies, other cookies, muffins, breads/cakes etc. But make sure that for every cup of apple sauce, you reduce the amount of liquid in the recipe by 1/4th.
Benefits to health: Much lesser calories as compared to sugar.
2. ½ tsp vanilla extract = 2 tbsp sugar
You can use this substitution in cookies, cakes, sweet breads and brownies
Benefits to health: Much lesser in calories.
3. 1 tsp liquid stevia (or 2 tbsp stevia powder) = 1 cup sugar
It can be used in cookies, cakes, sweet breads etc.
Benefits to health: It is a natural sweetener (but more expensive as compared to refined sugar).
Fat Substitutions
1. ½ cup applesauce and ½ cup fat = 1 cup oil or butter
It is suited for sweet breads, muffins and pre-boxed mixes.
2. 1 cup avocado puree = 1 cup butter
Benefits to health: They are both fats and make for heathier substitutions as compared to oil or butter.
3. ¾ cup prunes = 1 cup butter
(The prunes need to be boiled in ¼ cup of water and then blended into a puree).
It is suited for baked goods like brownies, chocolate cookies and dark-colored cakes.
4. 3 tbsp flax meal and 1 tbsp water = 1 tbsp butter
(Mix the flax seeds in the water and let it sit for 5 minutes)
Can be used for cakes, breads and muffins.
Benefits to health: They are both rich in potassium and high in protein as well.
5. 1 cup mashed banana = 1 cup oil or butter
Best suited for brownies and cookie recipes.
Benefits to health: Bananas are rich in nutrients like potassium, fibre and vitamin B6.
6. 2.5 tbsp chia seeds and 1 cup water = 1 cup butter
(Mix the chia seeds in the water and let it rest until bloated).
Best suited for muffins, cakes and breads.
Benefits to health: Chia seeds are rich in potassium and also in protein and fibre.
Egg Substitutions
1. 1 tbsp chia seeds and 1 cup water = 1 egg
(Mix the chia seeds in the water and let it rest until bloated).
Best suited for muffins, cakes, cookies and breads.
2. 1 tbsp flax meal and 3 tbsp water = 1 egg
(Mix the flax seeds in the water and let it sit for 5 minutes)
More egg subs here –
Fillings and Topping Substitutions
1. 1 cup marshmallow fluff = 1 cup frosting
Can be used on cakes, cupcakes and cookies.
Benefits to health: Lower in calories.
2. 1 cup meringue frosting = 1 cup frosting
Can be used on cakes, cupcakes and cookies.
Benefits to health: Meringue frosting is made with egg whites and sugar and is a god fat-free substitution.
3. 1 cup homemade peanut butter = 1 cup reduce fat peanut butter
Works well for sandwiches, cookies, brownies etc.
Benefits to health: Reduce sugar content.
4. 1 cup crushed Graham crackers = 1 cup crushed cream-filled cookies
Can be used in any type of pie.
Benefits to health: Reduced-fat content.
5. 1 cup evaporated skim milk = 1 cup heavy cream
Can be used instead of whipped cream on cakes, scones and biscuits.
Benefits to health: Major drop in the fat content.
6. 1 cup cocoa nibs = 1 cup chocolate chips
Can be used in cookies, cakes and breads etc.
Benefits to health: They are less-processed and cut down on additives. They also contain antioxidants.