Sugar: In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla (try using 4 tsp vanilla to replace ½ cup sugar), nutmeg or cinnamon. You may also use Splenda, mashed banana, or applesauce – the same amount as the called-for sugar.
Eggs: Try two egg whites or ¼ cup egg substitute for each whole egg. You can also mash up a banana to use in place of an egg if you’re baking bread.
Cream: Try fat-free half-and-half or evaporated skim milk
Whole or 2% milk: Use skim milk instead, you’ll save 80 calories and 8 grams of fat per cup!
Butter, shortening or oil: Use applesauce or bananas for half or all of the called-for butter, shortening or oil. Try butter spreads or shortenings specially formulated for baking that don’t have trans-fats. Or use mashed avocado to replace half the butter in a recipe; this cuts trans and saturated fats while adding good, healthy fat.
- Chia seeds are a great way to ditch the butter and add some healthy omega-3 fats and fiber to your food! Substitute 1 cup of butter with 2-3 tbsp chia seeds soaked in 1 cup of water (soak for at least 20 minutes to absorb liquid).
- Greek yogurt makes a great butter substitute. Use it for half the butter called for in a cookie recipe, or all of the butter/oil called for in a cake recipe.
- Pureed prune can also sub in for butter. Replace the entire amount called for — try baby food prune puree.
All-purpose flour: Use whole wheat flour instead, which adds fiber and vitamins/minerals. In brownies, use 1 cup of black bean puree in place of 1 cup of flour.
Frosting: Use a homemade meringue topping instead of frosting on cupcakes, cakes and cookies to save on fat and calories.
Chocolate chips: Substitute cacao nibs in place of chocolate chips to slash the amount of added sugar in a recipe.
Pie crust: Try a crust-less pumpkin pie — all of the taste of the delicious seasoned pumpkin minus the fat, calories and carbs of the crust!
Challenge yourself to be healthier! Take the Healthy Driven Challenge — try a nutritional, physical or mental challenge.