How to bake healthier treats
Baking can be a relaxing and
rewarding pastime that parents can
share with their children. Baking
promotes a variety of skills, includ-
ing the ability to follow instruc-
tions and make measurements.
Baking also employs mathematics,
making baking a rather delicious
science experiment. Perhaps one of
the few pitfalls of baking is indulg-
ing in too many sweet treats when
taste testing and then enjoying the
fruits of your labors.
But bakers concerned about their
health can substitute healthy ingre-
dients when recipes call for foods
bakers would prefer to avoid. The
following ingredients can make
healthy additions to baked-good
recipes without sacrifi cing fl avor.
• Whole wheat fl our: Flour is at
the heart of many baking recipes,
including those for cakes, cookies
and pies. Refi ned white fl our may
not be the healthiest ingredient, so
try whole wheat fl our, which is full
of nutrients and an extra dose of
fi ber. Fiber can help lower the risk
for heart disease and diabetes. Try
slightly less than one cup of whole
wheat fl our for regular fl our as a
swap if a recipe calls for one cup
of fl our.
• Fruit puree: When a recipe calls
for oil, margarine, butter or short-
ening, consider replacing such
ingredients with fruit purees, which
often add moisture and texture
just as well but without the same
amount of calories. Applesauce and
prunes can be helpful in chocolate
dishes. Pumpkin or sweet potato
are other purees that can add a
nutritional boost as well.
• Greek yogurt: Greek yogurt is a
powerhouse of protein and fl avor
with relatively few calories per
serving. It can make a super sub-
stitution in recipes for things like
sour cream, buttermilk or even
cream cheese.
• Applesauce: Believe it or not,
unsweetened applesauce also can
replace some or all of the sugar in
a recipe. When doing a 1:1 ratio
swap, reduce the amount of liquid
in the recipe by 1⁄4 cup.
• Marshmallow or meringue: Ever
check the nutritional information
for many store-bought cake frost-
ings? They pack a considerable
amount of calories, sugar and fat.
Some also are made with hydroge-
nated oils. Consider using a marsh-
mallow fl uff or homemade me-
ringue to top cupcakes or decorate
cookies.
• Stevia: Stevia is an herbal plant
that grows primarily in South
America. Stevia has a long his-
tory as a sweetener in that area,
and now has become a popular
sugar substitute elsewhere. Stevia
is an all-natural, no-calorie, no-
carbohydrate sweetener. The FDA
approved only the purifi ed form of
stevia, called stevioside. Remem-
ber to check each brand’s sugar-to-
stevia ratio to make sure you get
the right measurements for your
recipe.
• Chocolate nibs: Nibs are pro-
cessed morsels that do not have
the same amount of added sugar as
many chocolate chips. Dark choco-
late nibs can provide a healthy dose
of antioxidants as well.
• Evaporated skim milk: Try evapo-
rated skim milk in place of heavy
cream to make whipped cream for
a low-fat option.
Baking brings family together, and
the treats prepare can make an en-
joyable fi nale to a great meal. With
healthy substitutions, any recipe
can be altered for the better.
• Egg whites: Replace a whole egg
in a recipe with two egg whites or
1⁄4 cup of egg substitute.
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Cut calories, fat and sugar from baked goods with some simple and healthy substi-
tutions.
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