Healthy Baking Substitutions

healthy BAKING SUBSTITUTIONS 1 CUP SUGAR » 1 CUP UNSWEETENED APPLESAUCE · Reduces calories 1 CUP WHITE FLOUR » 1 CUP WHOLE WHEAT FLOUR Replace sugar with equal amount of applesauce · Works best for cookies, quick breads and cakes Sometimes necessary to decrease the liquid in a recipe when making this substitution Whole wheat flour is not processed, unlike white flour Works best for breads · Sometimes necessary to increase the liquid in a recipe when making this substitution 1 WHOLE EGG » 2 EGG WHITES Great swap for people with high cholesterol A combination of whole eggs and egg whites works best in baked goods - Works best for soups and casseroles 1 CUP SOUR CREAM » 1 CUP PLAIN, NON-FAT GREEK YOGURT Evaporated skim milk won't whip or thicken the way cream does, but if heavy cream is a liquid ingredient in a baked good, this substitution should work well - Significantly cuts fat content and adds protein Works best for cream-based soups, dips and salad dressings Can also use non-fat Greek yogurt instead of mayonnaise in tuna, chicken and egg salads - Add vanilla for extra flavor 1 CUP SOUR CREAM » 1 CUP COTTAGE CHEESE · Rich source of protein and calcium 1 CUP HEAVY CREAM » 1 CUP EVAPORATED SKIM MILK · Typically much lower in fat and calories ·Works best for dips For best results, puree the cottage cheese in a blender 1 CUP BUTTER » 1 CUP PUREED AVOCADO Works best for desserts and baked goods, such as breads, muffins, cookies, cakes and pies Eliminates saturated fat, adds healthy fats, and reduces calories - For best results, make sure avocado is blended well 1 CUP CHOCOLATE CHIPS » 1 CUP DRIED FRUIT -Works best for cookies and granola bars · Using seeds, nuts, dried fruit and unsweetened coconut in the place of chocolate chips will improve the healthfulness of the recipe 1 CUP OIL » 1 CUP FRUIT PUREE Works best in baked goods, such as cake recipes, muffins, gingerbread, and can replace at least half the fat in cookies · Add 1/4 cup of unsweetened applesauce for moisture · May require a shorter baking time SKINNYMOM Skinny Mom and Share More Love are the registered trademarks of Skinny Mom, LLC and cannot be used by a third party without permission. © 2014 Skinny Mom, LLC. All rights reserved. Sources: http://www.fitday.com I http://thestir.cafemom.com I http://cookingmatters.org I http://healthyeating.sfgate.com I http://healthyeating.sfgate.com http://www.hellawella.com I http://www.weightwatchers.com I http://recipes.howstuffworks.com I http://www.tasteofhome.com I http://www.newhealthguide.org http://everydaylife.globalpost.com I http://www.chow.com ------ ----