Baking Substitutes

blackbeanbrownies.JPG
blackbeanbrownies.JPG

So much baking and eating over the holidays also means...so many calories! Fitness and Nutrition Expert, Lori Faren came up with clever substitutions that keep the calorie count down...but makes the treats still tasty!

If you’re like me (or half the population!!) and have a sweet tooth, it’s hard to resist staying away from all the yummy holiday baking! Because the holidays on come around once a year, it’s still nice to enjoy things (in moderation). I’ve come up with a list of healthier substitutions for your holiday baking that won’t leave you feeling guilty about enjoying a few treats with friends and family. Using substitutions such as these below, will help you cut down on the fat and calories out of your favorite recipes. This way, you can still afford to enjoy a few holiday treats, while keeping on track with your diet and fitness goals. I’ve also listed some options for a plant based diet.

Instead of: Try: Plant Based Substitution:

Whole Milk 1% or Skim Milk Almond or Coconut Milk

Whole Eggs 1 whole egg and egg whites Flaxseed & water (1 whole egg replacement is 1 tbsp. ground flaxseed to 3 tbsp. water)

Sugar Stevia/honey/agave Coconut Sugar/puree banana

White Flour Whole Wheat flour Almond/Coconut/Oat Flour

Butter Margarine Avocado puree or applesauce

While you can use some substitutions to make your treats more waist line friendly, there are also traditional desserts which are commonly lower in calories such as; Angel Food Cake with fresh fruit and cool whip or meringues are a great low calorie choice for cookies. Here is one of my favorite all time recipe’s which can be made anytime of the year.

Black Bean Brownies (you won’t even taste the beans!)

Ingredients:

  1. • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
  2. • 2 tbsp cocoa powder
  3. • 1/2 cup quick oats
  4. • 1/4 tsp salt
  5. • 1/3 cup pure maple syrup, honey, or agave
  6. • pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
  7. • 1/4 cup coconut or vegetable oil
  8. • 2 tsp pure vanilla extract
  9. • 1/2 tsp baking powder
  10. • 1/2 cup to 2/3 cup chocolate chips or dark chocolate chunks

• Instructions:

  • 1)Preheat oven to 350 F.
  • 2)Combine all ingredients except chips/chunks in a food processor, and blend until completely smooth.
  • 3) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top.
  • 4) Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up!
  • *Makes 9-12 brownies.