Healthy baking can be a challenge. Even if you scour cookbooks and the web for new recipes, there is always that favorite – but perhaps too high calorie or high fat - chocolate cake or perfect banana muffin that you wish you could still make.
Good news: You can! Using a few quick conversions and a bit of experimentation, it's possible to convert your old favorite recipes into lighter, healthier versions of themselves, replacing sugar, unhealthy fats, white flour and high calorie chocolate for lower-fat, lower-calorie and generally more health-friendly options.
Healthy Sugars – Even for Diabetics
There are numerous alternatives to refined white sugar.
Some of the natural sugars are an excellent option:
- Agave has a low glycemic index, so it has almost no impact on blood sugar levels – great for diabetics. Like honey, you'll only need to use about half as much agave as you would sugar.
- Stevia is very sweet, so you need a fraction of the amount that you would use in white or brown sugar. It has an even lower glycemic index than agave, and actually balances the pancreas.
Alternatives to White Flour
Try organic, whole grain wheat flour from the health food store if you're looking for a more natural alternative to white (wheat) flour, which is grown with pesticides and bleached.
For those with an allergy or sensitivity to wheat, there are alternative flours like spelt, kamut, rye, buckwheat, and more. They can all be substituted into baking just as you would use ordinary wheat flour.
Margarine or Butter or Other Oils?
The debate still rages over whether butter or margarine is better for health and there is strong evidence on both sides.
Margarines contain healthy fats, but many are hydrogenated and some use chemical flavors and stabilizers. If you are using margarine, look for a natural, non-hydrogenated margarine at the health food store.
Other healthy alternatives include canola oil, sunflower oil, coconut oil, olive oil, or extra virgin olive oil. Keep in mind that while olive oil is one of the healthiest oils for light cooking, it is not ideal for baking, since it may require adjustment of liquid ingredients and imparts a strong flavour. Use your discretion in substituting oils for solid fats in baking.
Coconut oil, is attractive as it is solid at room temperature is not damaged at high temperatures, does not go rancid, and may support the health of the thyroid gland. (1) It is, however, very high in saturated fat which, according to the American Heart Organization, should make up no more than 7% of a person's daily calorie consumption.
Is Carob a Good Substitute for Chocolate?
If the caffeine in chocolate is a problem for you, or if you're seeking a low-sugar substitute, carob is usually the answer. It does not taste exactly like chocolate, but it can be made to taste good and, for those with an open mind and palate, can be a tasty substitute if not an exact replica of chocolate.
If you're willing to experiment, it's possible to create cooking masterpieces to rival classic favorites.
Sources
(1) Mary G. Enig, Coconut Oil: In Support of Good Health in the 21st Century, 2001.
Victoria Anisman-Reiner - Victoria Anisman-Reiner is a freelance writer with extensive experience in holistic health care and animal training.
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