Sunday, June 12, 2011

Ingredient Substitutions for Healthier Baking (from Cooking Group May 19, 2011)

Original Ingredients



Flour (white wheat flour)

Whole wheat flour, some oat flour, other whole grain flours, flax seed meal

If the flour you choose is gluten-free you may need to add xanthum gum

Refined sugar (including brown sugar)

Honey, agave, fruit, sucanat, dates or raisins soaked and blended to a paste

1 to 1 ratio, or try reducing the overall sugar in the recipe. Just try to avoid “white,” “refined,” or “bleached”.

Butter, margarine, shortening, oil, fats

Applesauce or prune puree, pureed white beans. Use olive oil (for savory dishes), coconut oil, or nut butters to add the richness and fat needed in some dishes

Some dishes can handle substituting a 1 to 1 ratio. However, sometimes one remaining Tablespoon of real fat makes all the difference.


Egg whites. (Plain non-fat yoghurt can be used as a binding agent when “breading” a dish).

2 egg white = 1 egg

Chocolate chips

Nuts, craisins, raisins, fruit, dried fruit, seeds.

Two websites with great healthier baking recipes, especially for kids:

Whole Wheat Banana-Strawberry Muffins (adapted from


  • 2 eggs
  • 1/2 cup unsweetened applesauce
  • 1/4 cup vegetable oil (*we used coconut oil)
  • 3/4 cup packed brown sugar (*we used honey)
  • 1 teaspoon vanilla extract
  • 3 bananas, mashed
  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1 tablespoon ground cinnamon
  • 1 cup frozen sliced strawberries


  1. Preheat the oven to 375 degrees F (190 degrees C). Grease 12 large muffin cups, or line with paper liners.
  2. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla and bananas. Combine the flour, baking soda and cinnamon; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled.
  3. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool before removing from the muffin tins.

Whole Wheat Brownies (adapted from

  • Pour into greased glass pan.
  • Bake at 350 F for 40-45 min.

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