Baking is fun, and it can be healthy if you swap the traditional
ingredients with the healthy ingredients like:
Unsweetened Applause for Sugar:
One cup of sugar contains 774 calories and 200 grams of
sugar. You can swap the sugar with unsweetened applause, which includes 122
calories and 22 grams of sugar in the same one cup. So better to use
unsweetened applause for a healthy substitute.
Black Beans for White Flour:
If it is talking about white flour, in one cup of white
flour, there are 3.4 grams of fiber and 484 calories, while black beans contain
95 grams of fiber and 227 calories in one cup of black beans. It is better to
use black beans except white flour to make healthy foods.
Plain nonfat Greek Yogurt for Sour Cream:
It is healthier to use plain nonfat Greek yogurt
instead of sour cream because on a cup of nonfat Greek yogurt contains 22
grams’ protein, 23 grams of fat and 120 calories, while the same one cup sour
cream includes 4.8 grams of protein, 484 calories, and 45 grams of fat. Nonfat
Greek yogurt is a healthy option for baking purposes.
Mashed Avocado for Butter:
You can use mashed avocados by replacing them with
butter. Because one cup of mashed avocados has 15 grams of unsaturated fat and
240 calories, While the equal quantity of butter contains 115 grams’ fat and
1240 non healthy calories.
Mashed Bananas for Vegetable Oil:
Vegetable oil contains 997 calories and 218 grams of
fat with zero nutrition in one cup of oil. While the same amount of mashed
bananas contains 2.7 grams of fat, 200 calories, and 23% of daily recommended
potassium and 20% of vitamin C. So mashed banana is the best substitute for
vegetable oil.
Pumpkin Puree for Vegetable Oil:
Flax Eggs for Real Eggs:
Flax eggs are a mixture of 1 tablespoon of ground
flaxseed and three tablespoons of water. It is the best and healthier .
Substitute for real eggs because one real egg has no fiber, while one flax egg
has 3 grams of fiber. One egg has 78 calories, and a flax egg has 0 calories.
So for a baking purpose, flax eggs are healthier than real eggs.
You can use shredded or pureed vegetables and fruit to
enhance the taste and boost up the nutritional benefits of your baked cuisine.
You can substitute white flour with other healthy meals
like whole wheat flour, almond flour, chickpeas flour, and oat flours.
You can use dark chocolate rather than regular
chocolate because dark chocolate has more health benefits than regular
chocolate and dark chocolate contains less sugar.
Similarly, you can substitute healthy sweeteners like
honey and jaggery instead of refined sugar because they contain more robust
benefits and enhance the flavor of your food.
By using these substitutes in your baking ingredients
can make your cakes, cookies, and bread in a healthier way.
Infographic by: https://www.quill.com/
