Healthy Baking Tips + Bonus Recipe Makeover

Fall has arrived which for many people, myself included, brings on the desire to have warm comfort foods around. This often includes the wonders of baking! While many baked goods are often high in sugar and saturated fat, there are steps and recipe modifications to increase the nutritional value of your favorite baked items.
 
Most people seem to be afraid to alter baking recipes. Baking is a science and it can be easy to mess up the texture, flavor, and moisture levels if you stray from the recipe too much. If you know a little about the science of baking, there are some recipe modifications that can be made without compromising the integrity and flavor of your favorite baked items. Quick breads including breakfast type breads and muffins are usually the easiest recipes to modify without missing out on any flavor, however, these tips can be applied to any baking recipe.

• Switch up the type of flour

Most recipes call for all purpose flour which is probably the type of flour in your cabinet right now. While it is very versatile, it is low in fiber and goes through extra processing steps including bleaching to make it white. In any baking recipe, try using whole wheat flour or flour alternatives like almond flour. Whole wheat flour can create a drier batter so for the best results, use half all purpose and half whole wheat flour.  

• Make ground flax seeds a pantry staple

In most baking recipes, I like to replace ¼ to ½ cup of the flour with ground flax seeds. It can add a slight nutty flavor and increases the nutritional value. Ground flax is a great source of fiber and heart healthy fats like omega 3’s. Do take note that the recommendation is GROUND flax. You will often find whole flax seeds thinking they will do the trick. Whole flax seeds do not digest in your body and you don’t reap the benefits of the amazing omega 3’s. Keep ground flax seeds in your fridge to avoid the omega 3's from going rancid.

•  Use unsweetened applesauce in place of oil

This trick works best when the recipe calls for liquid vegetable or canola oil. The texture comes out similar and there is no difference in taste. If the recipe calls for butter, applesauce doesn’t always make the best substitute. If you’re fearful of the item becoming dry without the oil, use half canola oil and half applesauce.

•  Reduce the amount of sugar added

Overall, it is usually safe to reduce the amount of sugar added by ~25% without missing out on texture or flavor. If your recipe calls for 1 cup of sugar, cut it back by ¼ cup. Additional ingredients like cinnamon or vanilla could be added to enhance the flavor.
 
If you’re still nervous about altering baking recipes, try altering one ingredient at a time and testing the results. Cooking and baking is all about trial and error. If something doesn’t turn out quite right, try different variations and give it another shot!

Recipe Makeover:
 
Spicy Pumpkin Bread
 
Original Ingredients:                               Healthy Modifications:
- 3 ½ cups all purpose flour*                       * 1 cup all purpose flour, 2 cups whole wheat flour, ½ cup ground flax seeds
- 2 tsp baking powder
- ½ tsp baking soda
- 1 tsp ground allspice
- 1 tsp cinnamon
- 1 tsp ground nutmeg
 - ½ tsp ground cloves
 - 1 tsp salt*                                                * ½ tsp salt
- 1 1/3 cups packed brown sugar*              * 3/4 cup packed brown sugar
- ¾ cups low fat milk
- 1/3 cup vegetable oil*                               * 3 Tbsp unsweetened applesauce, 3 Tbsp canola oil
- 2 tsp vanilla extract
 - 2 large eggs
 - 1 (15 oz) can pumpkin
 - 1/3 cup chopped walnuts
 
Preparation
 
Preheat oven to 350°.
 
Combine flours, ground flax, and the next 7 ingredients (flour through salt) in a large bowl; make a well in center of mixture. Combine brown sugar and the next 5 ingredients (sugar through pumpkin) in a bowl, and stir well with a whisk until smooth. Add to flour mixture, stirring just until moist.
Spoon batter into 2 (8 x 4-inch) loaf pans lightly coated with cooking spray, and sprinkle with walnuts. Bake at 350° for 45-50 minutes or until a wooden pick inserted in center comes out clean. Cool loaves in pans for 10 minutes on a wire rack; remove from pans. Cool loaves completely; cut each loaf into 12 slices and enjoy!
 
                                                                                                                               Original recipe adapted from myrecipes.com
Post by: Abby Douglas, RD, LD