This may be odd, but although I don’t like candy, I absolutely love pastries. Baked goods of any sort will win the way to my heart! So naturally, I do enjoy baking my own goodies at home and because they are homemade, I try to make them tasty but still healthy enough as a pre or post-workout treat. How exactly can you make pastries healthy? Use healthier ingredients, of course!
Swap: All-Purpose Flour
Try: Coconut or Almond Flour
Other than having gluten free baked goods (yay for no heavy feeling in your stomach and no food coma!), these flours are full of much more nutrients than your regular baking flour. Almond flour is heart healthy, high in protein and fiber while rich in vitamins and minerals such as iron and potassium. Coconut flour is also high in protein and fiber, packed with healthy fats, and it doesn’t spike up your blood sugar as quickly as grain-based flours.
Swap: Butter
Try: Avocado or Coconut Oil
That buttery texture of a perfectly ripe avocado is the exact reason why it’s the perfect butter alternative. Like coconut and almond flour, avocado is also nutrient rich with protein, fiber and potassium. On the other hand, coconut oil contains healthy fats while having antioxidant properties that helps your body absorb other minerals.
Swap: Oil
Try: Applesauce
If you want to completely eliminate oil from your recipe, applesauce is the way to go! It will significantly cut calories while adding more fiber, and it will keep your goods moist and fresh for a longer time. Who likes eating stale cookies that were stored in the fridge anyway?
Swap: White and Brown Sugar
Try: Stevia
Stevia is a no-calorie, natural sweetener that comes from a plant with the same moniker. The Stevia plant, which is native to South America, has been used for medicinal purposes, such as lower blood pressure. For those that are trying Stevia for the first time, it may take some getting used to because there is a slightly bitter aftertaste. If this isn’t the sweetener for you, another great alternative is all-natural honey or agave nectar.
Swap: Eggs
Try: Chia Seeds
In my opinion, eggs are what keep my muffins and cookies from falling apart while giving them a fluffy texture. But if you’re vegan, or if you want to bake something special for your vegan bestie, chia seeds are great alternatives to eggs. Chia seeds are full of, yes, more healthy fatty acids and are a huge source of fiber. When soaked, they become a clear, almost jello-like substance (think of them like egg whites).
If you’re hesitant with doing a complete swap of your usual ingredients, there’s absolutely no harm in trying one alternative at a time. My suggestion for where to start? For me, the number most unhealthy culprits that should be swapped for a better alternatives are butter and sugar. Now, bake to your healthy heart’s content!
Feature image courtesy of myqcare.com.
