This for That | Baking substitutes

 

A GUIDE TO COOKING AND BAKING SUBSTITUTIONS.

A simple guide to give your favourite recipes that lighter touch. By making a few simple substitutions it can make your home comforting dishes that little bit healthier, and helps you to cut down on saturated fat, trans fat, salt, cholesterol and added sugar without you noticing a significant difference in taste.

Let’s start with the basics; Flour, sugar, eggs and butter, the most common ingredients in most indulgent treats.

Flour:

Refined white flours, are stripped of their nutritional benefits in the farming process. However today most flours are enriched with vitamins and minerals, but why not gain some extra nutrients or go gluten-free by swapping standard white flour for these healthier alternatives. Whole grains offer valuable nutrients, they contain bran and fibre which are broken-down and digested slowly, thus helping to maintain a stead blood glucose level. Fibre also helps aid digestion and lower cholesterol which may help lower the risk of developing heart disease, diabetes and some cancers. Whole grains also contain phytoestrogens and essential minerals.

Wheat flour: 3/4 cup (wholewheat flour) = 1 cup (white flour)

Nut flour: 1 cup (nut flour) + 1 tsp baking powder = 1 cup (white flour)

Coconut flour: 1/3 cup (coconut flour) + 1 egg = 1 cup (white flour). Perfect for baking pancakesand sweet treats.

Black beans: 1 cup (pureed black beans) = 1 cup (white flour)

Wanting to save a few pennies?

Don’t waste your money on oat flour, its so simple to make your own at home. Throw a few cups of porridge oats in your food processor and pulse until it forms a fine flour and store in an air tight container until ready to use.

Sugars: 

Typically an overabundance of sugar in all things sweet and delicious, however high sugar intake is positive related to weight gain and the development of insulin resistance, type 2 diabetes and cardiovascular diseases.There are so many excellent ways to reduce our usage of sugar in the attempt to reduce the nations sweet tooth and positively impact on our waistlines. The first and simplest way is pretty self explanatory, just simply use less! Surprisingly you wont notice much of a difference. Secondly, moderation, enjoy the sweeter things in life but just be mindful of how much your having and how often your having it.
Roughly 1 cup of sugar is 100 grams and contains approx 384 calories! (1 tsp = ~16kcals)

Help reduce the calories by trying a few of these simple substitutions and experience some of natures natural sweetness. Works best in cookies, quick breads and cakes. Sometimes it may be necessary to reduce the amount of liquid used in the recipe when making these substitutes.

Apple puree: 1 cup (apple puree) = 1 cup (sugar)

Vanilla Extract: 1/2 tsp (vanilla extract) = 2 tbsp (sugar)

Honey: 2/3 cup (honey) = 1 cup (sugar)

Agave: 2/3 tsp (agave) = 1 cup (sugar)
Stevia: 2 tsp (stevia) = 1 cup (sugar)

Maple syrup: 3/4 (maple) = 1 cup (sugar)

Date Sugar: 3/4 (Date sugar) = 1 cup (sugar)

Eggs

Eggs are highly nutritious and contain a variety of vitamins and minerals as well as protein. But is eegs aren’t an option, or you’re looking at making a vegan recipes? or perhaps you ate all the eggs, either way these are some helpful tips. An egg alternative is dependent on the functionality of that egg in the recipe, whether it was used as a binder, richness, moistness etc.

Egg whites: 2 (egg whites) = 1 whole egg
Tofu: 3 ounces (tofu) = 1 egg

Binders:
Chia seeds: 1 tbsp (chia seeds) + 1 cup (water) = 1 egg

Flaxseeds / Linseeds: 1 tbsp (flax) + 3 tbsp (water) = 1 egg

Moistness:
Apple puree: 1/4 cup (apple puree) + 1 tsp (baking powder) = 1 egg
*For baked goods only* Banana: 1 (banana) = 1 egg : mashed bananas are perfect consistency and they add extra nutrients like potassium, fibre and B vitamins.
Avocado: 1 pureed avocado = 1 egg

Dairy

Whether it being due to a vegan lifestyle, food allergies or simply mooooving to a healthier side by opting for lower in fat versions.

Greek Yoghurt/ plain yoghurt: 1 cup (greek yoghurt/ plain yoghurt) = 1 sour cream

  • decreases the fat content.
  • works best for cream based goods, soups, dips and salad dressings
  • can also use greek yoghurt instead of mayonnaise in sandwiches etc.

Sour cream: 1 cup (sour cream) = 1 cup (cottage cheese)

  • high in protein and calcium
  • typically lower in fat and calories.

Nutritional Yeast: 1 cup (nutritional yeast) = 1 cup cheese

Soy Milk: 1 cup (soy milk) + 1 tsp (lemon juice) = 1 cup buttermilk

Butter: 1 cup (butter) = 1 cup (pureed avocado)

  • works best in baked goods
  • cuts out saturated fat (unhealthy fats) and add unsaturated fat (healthy fats)

Oil: 1 cup (oil) = 1 cup (fruit puree)

  • works best in baked treats
  • may reduce the baking time significantly

Full Fat milk: swap to semi skimmed/ skimmed/ or nut milks

 
Ben Dunn