Health Baking Substitutions

Today is New Years EVE! If you’ve got some baking still to do, try swapping some of these ingredients out for your usual flours, fats, oils!

Healthy Baking Hacks:

Flour:
Almond flour- High protein!
1:1!
You will have to add additional eggs as a binder (start with one and play it by ear).
*Add a LITTLE bit of extra rising agent (Baking Powder/Soda) to help account for added weight & density. Swapping for almond flour may be a little trial & error.

Coconut flour- Very trial & error
1/4-1/3 cup for every 1 cup all-purpose flour
*You will have to add additional eggs as a binder (one egg for every 1/4c) and 1:1 additional liquid to flour.

Oat flour- Slower digesting (so you’ll feel full longer)!
I recommend partial replacement (1/4c for cookies or bread).

Wheat flour- Provides more fiber!
1/2-3/4 c whole wheat flour ~ 1 c white flour
*I recommend only subbing half the amount of flour needed for wheat flour.

Sugar:
Coconut Sugar- My favorite “sugary” substitute
1:1

Honey – LOW on the glycemic index! No sugar “crash.”
1/2 – 2/3 cup of honey for 1 cup sugar
*Subtract 1/4 cup of liquid for every 1 cup of honey
*Add 1/4 tsp baking soda for every 1 cup of honey

Ripe Banana- Great for bread/muffins (but not a great low-calorie sub)
1:1
*Reduce the liquid 1/4 cup

Unsweetened apple sauce- Saves a ton of calories!
1:1
*Reduce the liquid by 1/4 cup

Oil/Butter:
Applesauce- 1:1
*Reduce the liquid by 1/4 cup

Banana- Great for bread/muffins (but not a great low-calorie sub)
1:1
*Reduce the liquid 1/4 cup

Nut butter- 1:1
If what you’re working with seems too thick, add a little milk or water.

Happy Baking! I wish you all a VERY happy & HEALTHY 2020!

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Published by

mscgeee

I'm an Air Force Aircraft Maintainer, avid reader, and a writer. More importantly, I'm a lover of all things food and SOME things health. I’m a person with a passion for sharing with others, which is why I’ve created this blog! I want to share what I’ve learned, what I know to be true, my experiences with nutrition and health, and some of my favorite recipes to hopefully help you mix it up, start a health journey, or assist you in your pursuit of nutritional knowledge!

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