Last Tuesday I gave a few ingredient substitution suggestions for baking recipes. Here are a couple more substitutions you can experiment with to improve the nutritional profile and still maintain flavor (or even enhance the flavor!).
- 1/4 cup of chia seed gel can be used to replace one whole egg. Mix 1/4 cup water and 1 tablespoon of chia seeds in a container with a lid. Shake the mixture and then let it sit for a few minutes to thicken into a gel. Shake again and then it’s ready to use.
- Replace 1/2 the amount of oil or butter with applesauce or a fruit purée. Common fruits you can use for a purée are peaches, pears, dates, and prunes. You can buy jarred fruit purées at your grocery store or make your own purée by simmering the fruit in water until soft. Then blend in a food processor and add small amounts of liquid to get to the right consistency. Fruit purées or mashed bananas can also replace pure sugar (1:1 ratio).
- Vegetable purées from squash, pumpkin, cauliflower, and carrots (individually or a blend) can also be used to replace butter or oil. You can use 3/4 cup of a vegetable puree in place of 1 cup of butter or oil and add more purée if the consistency needs adjusted.
Don’t be afraid to experiment to find out what substitutions work best for your favorite or new recipes. You’ll be surprised at how easy it is to transform your recipes into a healthier version.
Dina Griffin, MS, RD, CSSD
Sport Dietitian
dina@fuel4mance.com
