Health"ier" Baking & Cooking Swaps

Now, I am not much of a baker AT ALL, but I DO know what I would be making my pies, cakes and cupcakes with if I could. Below is a little snippet of some tips (and food links) I had sent a client whose mother was an “over-achiever” in the baking area, and wanted to sneak something that was a bit healthier into her mother list of ingredients.

Use/Purchase/Stock:

• REAL Butter (Ghee is actually an Irish butter that is much higher in omega 3 fatty acids - good for brain functioning and joint mobility, among other things).
• Organic Coconut Oil & Coconut Flour​​ (Viva Organic Coconut Oil: https://amzn.to/2VRlfp8)
• Extra Virgin Olive Oil
• Almond Flour
• Yogurt - used to replace butter or oil  (in whole or in part), as well as to add protein and probiotics. Make sure this is UNFLAVORED and contains little sugar (my personal favorites are full-fat Chobani, Fage, and Kirklands Greek Yogurt from Costco).
• Bananas - as with yogurt, it is used to replace butter or oil, but can add some healthy carbohydrates, fiber and other nutrients, like potassium, to the baked good. These are the cheapest at Kwik Trip or Aldi's.
• ​Applesauce - Unsweetened please! (Kroger's Organic Unsweetened Applesauce: https://amzn.to/2CfJ7eE)
• Black beans - ever heard of black bean brownies? They are a personal favorite of mine and taste WAY better than the original brownie recipe made by Grandma Blanch - which is hard to beat.
• Stevia - a no-calorie sweetener that is derived from a plant; however, proceed with caution using any sugar alternative. Studies are not yet conclusive on the health risks or benefits of consuming this in large amounts (not that sugar or any sweetener should be consumed in large amounts anyways...Organic Stevia Powder: https://amzn.to/2UBTErQ ).

Minimize:

• Too much Butter (happy medium between fat, proteins, and carbohydrates; however, your mother would benefit from a lower carbohydrate diet)
• Honey
• Maple Sugar
• Agave Nectar
• Whole Wheat, Rye, or other gluten-containing flour

Avoid:

• White, refined sugar
• White, bleached flour
• Vegetable derived type of Butters (i.e. I Can't Believe It's Not Butter)