Healthy Baking: Substitutes for Fat and Sugars
If you are watching your weight and trying to eat healthy, you may have a love-hate relationship with dessert.
But you can bake sweet treats with with less fat and sugar without sacrificing taste by substituting reduced-fat or fat-free ingredients.
By making these substitutions you can decrease the amount of saturated fat, trans fat, and cholesterol.
|When recipe calls for...||Use this instead...|
|Whole Milk (1 cup)||Fat-free milk or reduced fat milk plus one Tablespoon of liquid vegetable oil|
|Evaporated Milk||Evaporated skim milk|
|Heavy Cream (1 cup)||1 cup evaporated skim milk, or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese|
|Sour Cream||Fat-free plain yogurt or fat-free sour cream|
|Cream Cheese||Fat-free or low-fat cream cheese|
Applesauce, pumpkin puree, or prune puree for half of the butter, shortening or oil indicated in the recipe.
|Egg (1)||2 egg whites or commercially made, cholesterol-free egg substitute (1/4 cup=1 egg)|
|Unsweetened Baking Chocolate (1 ounce)||3 tablespoons unsweetened cocoa powder plus 1 tablespoon vegetable oil or soft margarine|
|Whipped Cream or Ice Cream (to top cakes, pies, etc.)||Frozen yogurt or low-fat yogurt|
|Sugar||In most baked goods you can reduce the amount of sugar by one-half. Intensify sweetness by adding vanilla, nutmeg or cinnamon. Sugar-sweetener blends can also be used (i.e. Splenda)|
|Flour, all-purpose (plain)||Whole-wheat flour for half of the all-purpose flour indicated in the recipe. Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins|
Information compiled from the American Heart Association and Mayo Clinic