Baking anyone? There are a number of recipe modifications that can be employed to do a makeover on classic baked good recipes. Here are a few handy substitutions to boost the omega-3, fiber, and healthy fat content that work well and make the goodie still taste good!
- If you run out of eggs or if you are eating vegan, you can use flaxseed meal (aka ground flaxseeds) as a replacement for an egg in pancakes, muffins, or quick breads. Mix 1 Tbsp flaxseed meal + 3 Tbsp water in a bowl and let it sit for 2-3 minutes to thicken before using in your recipe.
- Flaxseed meal can also replace all or part of oils called for in muffins and breads. For each tablespoon of oil, use 3 tablespoons of flaxmeal. Note: 1/4 cup oil = 4 tablespoons. Also be aware that flaxmeal will give a nutty flavor and may brown more quickly or give a darker brown color.
- Almond flour (or almond meal) can be used as a substitute for whole wheat or all purpose flour. I have used the same amount of almond flour in a quick bread recipe with good result, but some experts suggest to experiment by starting with half the amount in almond flour and then adjust based on outcome (taste, texture, appearance).
Give these ideas a try next time your recipe calls for oil, egg, or all purpose flour. More baking tips next Tuesday!
Dina Griffin, MS, RD, CSSD
Sport Dietitian
dina@fuel4mance.com
