Healthy Swaps for 2020
Oh, do I have a good one for you today, especially if you love to bake! It goes along with the healthy Black Bean Brownie recipe I sent to you the other day. Did you try them yet? So good!
Anyway … today I have a quick healthy swaps checklist you can use to bump up the “clean” quotient of your recipes. While you’re working towards your goals this year, I still wanted you to be able to enjoy some of your favorite recipes … but a healthier version of them may taste equally as great (and will be a lot better for you)!
It’s important to note that because baking involves some science, swapping your ingredients can throw off your results (especially in the texture department) if you don’t adjust some other ingredients.
Example: if you have a recipe that includes eggs and you sub them out, you might need to add a little more baking powder. That’s why I recommend only making 1 swap at a time per recipe, to avoid any surprises when you pull them out of the oven.
Easy Healthy Recipe Swaps
Sugar
Swap for unsweetened applesauce in a 1:1 ratio (1 cup sugar = 1 cup applesauce). NOTE: For every 1 cup of applesauce, reduce the amount of other liquid by ¼ cup.
Or, swap very ripe bananas in a 1:½ ratio (1 cup sugar = ½ cup banana).
Eggs
Make a vegan “egg.”
Mix 1 tablespoon of chia seeds -or- ground flaxseed with 3 tablespoons of water and let it thicken for 15 minutes. Bonus: this adds fiber and healthy fat!
Oils & Butter
Tip: Start by replacing half of the fat in your recipe.
Swap either pumpkin puree or applesauce in 1:1 ratio (½ cup oil = ½ cup pumpkin or applesauce).
Or, swap avocado in a 1:½ ratio (1 tbsp of butter = ½ tbsp avocado). This tip will help your recipe feel rich and creamy.
Swap prune puree in a 1:1 ratio (½ cup of oil = ½ cup prune puree). This works best in dark-colored items like brownies.
To make it: put ¾ cup of prunes into a high-speed blender or food processor, and add ¼ cup of boiling water. With cover SECURELY CLOSED, puree.
Flour
Swap wheat flour for gluten-free flour (almond, coconut, etc.) (Follow the package directions for proper ratio).
Or, try rinsed and drained canned black beans in a 1:1 ratio (1 cup flour = 1 cup black beans).
Have fun with these! And your friends and fam don’t ever have to know about the swaps. 🙂 It can be your little secret!
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Jonathan Aluzas is co-owner of Arena Fitness, a fitness center that offers group training in Encino as well as personal training in Northridge.