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Create healthy baked goodies with simple ingredient substitutions that don’t sacrifice flavour or texture
Do you love to bake but are wary of calorie-laden desserts that can pile on the weight? Whipping up healthy baked goods is not as difficult as you think. Cakes, cookies, muffins and pies can be delicious and healthier with some simple ingredient substitutions! Use this substitution guide to reduce the amount of sugar, fat and/or calories in your recipe.
Most baked treats use refined white flour which has very few vitamins and minerals. Try replacing every cup (125g) of white flour in your recipe with ¾ cup (90g) of the suggested amount with wholewheat flour to give your treat additional nutrients and flavour. Wholewheat gives you a fibre boost, helps in digestion and lowers the risk of diabetes and heart diseases.
Besides wholewheat flour, you can try substituting with other wholegrain flours, such as oat flour, buckwheat flour, rye flour or spelt flour. Spelt flour is a popular nutritious substitute because it can be substituted for white flour one-on-one. On the other hand, the other wholegrain flours may not give the same result as white flour which has a high gluten content.
Try to substitute one-third or half the portion of white flour in the recipe with your preferred wholegrain flour. Then experiment and gradually increase the quantity depending on how you find the baked product.
You can also consider nut flours like almond flour, which is full of fibre, protein and healthy fats. Use it to replace up to half of the white flour in cakes, muffins, pancakes and cookies. However, bear in mind that nut flours will not rise like wheat flour, so more rising agents like baking powder and baking soda may be needed when replacing more than ¼ cup of white flour.
Related: Wholegrains — The Wise Choice!
Instead of using sugar to sweeten your baked goods, try replacing sugar with fruit. You could use raisins blended in a food processer as a sweet alternative. Or you could add fresh fruit, like apples, pears, mango or pineapples to inject your recipe with new flavours and give a fibre boost to your baked goods. Fruit contains liquids and hence when using fruit in your baking, you may need to reduce the liquid added.
A lower calorie alternative is to use sweeteners or sugar substitutes when baking. Stevia, acesulfame K and sucralose have little or no calories and can taste 200 — 600 times sweeter than sugar. Being that much sweeter, substitute with caution! Check the sugar equivalent of the sweetener, so you can convert the amount of sugar suggested in your recipe to the amount of sweetener you should use. Sugar offers bulk, browning, colour and aroma to baked goods, so you will get less of everything if you only use sweeteners. To fix this, simply replace 50% of the sugar with sweetener.
Related: Staying Sweet without Sugar
Do you know why some freshly baked cookies and cakes give off a delicious fragrance and why cakes are so fluffy? This is because of butter. When deciding what to replace butter with, it would depend on which recipe you are tweaking.
For muffins, cakes, and cupcakes, you can swap one cup (225 grams) of butter with ¾ cup (180ml) of plant-based oil such as sunflower, corn, or olive oil, which are healthier because they contain unsaturated fats or ‘good’ fats that are good for your heart.
In cookie recipes, you can replace half the amount of butter in your cookie recipes with half the amount of full-fat plain Greek yogurt. This will help to reduce the calories and the saturated fat. If you are avoiding dairy altogether, try soy yoghurt as a substitute for butter.
Related: Getting Your Fats Right
One way not to alter the flavour and texture of a recipe too much is to just swap for something with a notch less fat. For instance, in recipes that call for cream, use whole milk instead; or use yogurt or buttermilk instead of sour cream.
For recipes that require sour cream, a lower calorie alternative is Greek yoghurt. Use an equal amount of Greek yoghurt in place of sour cream. For recipes that ask for heavy cream, try evaporated skim milk instead.
Another approach is to go for the low-fat versions. So, instead of full-fat cream cheese, use fat-free or low-fat cream cheese, or the low-fat milk or skimmed milk in recipes that call for full cream milk.
Related: All About Dairy
Here are some healthy icing alternatives for a lighter cake that still packs in the flavour. Look for something that gives a smooth coating but with less fat.
Yoghurt and Greek yoghurt can be an easy and healthy topping on your favourite baked goods. Drizzle some honey to up the sweet factor. For some colour or contrast, smooth a small dollop of jam over your cupcake or cake, or dust on some cocoa powder.
Want an even healthier option? If you can, just go without frosting, or stud your cake with freshly cut fruit. Not only does the colour present a visual feast for the eyes, it also gives a healthier feast for the tummy.
Related: How Well Do You Know Your Sugar?
It really isn’t too difficult to turn your decadent and sinful cookie or cake recipe into a healthy one.
Some of these substitutions may change the flavour of your recipe, so try experimenting to see what works for you, and who knows? You might come up with a new winner on your list of recipes!
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This article was last reviewed on
Tuesday, November 20, 2018
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