Healthy(er) Baking

Written by Marni Shoemaker, UNL Dietetic Intern

With the start of fall, it’s a great time to enjoy your warm, freshly baked goods!  Baking is fun to do once chilly weather hits, however, many of those warm comfort foods can be detrimental to your healthy diet.  Most baked goods are full of added sugars and trans fats and should be consumed sparingly.  But I’m here to tell you that there are ways to increase the healthiness of your baked goods so you can feel good about your choice of dessert!

Many substitutions can be made in baked goods to cut down on the calorie, sugar, and fat content while still being delicious.  Follow this chart for easy substitutions to try next time you get out your baking pans!

Instead of This… Use This!
Butter, margarine, shortening Unsweetened applesauce or prune puree
Cream Fat-free half and half or evaporated skim milk
Full Fat Cream Cheese Fat-free cream cheese, low-fat cottage cheese pureed until smooth, or Greek yogurt
Eggs Two egg whites or ¼ c. egg substitute per 1 whole egg
All-Purpose Flour Whole-wheat flour for half of called for flour
Evaporated Milk Evaporated Skim milk
Whole Milk Reduced-fat or fat-free milk
Sugar Use half the sugar called for and add vanilla, nutmeg or cinnamon to add sweetness, use an artificial, no or low calorie sweetener, or mashed ripened banana
Syrup Pureed fruit such as applesauce or low-calorie, sugar-free syrup
Sour Cream Low-fat Greek yogurt
Baking Chocolate (1 oz) 3 T. unsweetened cocoa powder + 1 T. polyunsaturated oil

20161009_184249-2Pumpkin Bread

Ingredients

  • 2 mashed ripe bananas
  • 1 (15 oz.) can pumpkin puree
  • ¼ c. coconut (melt) or vegetable oil 
  • 1 egg + 2 egg whites
  • ½ c. whole wheat flour
  • ½ c. all purpose flour
  • 1 c. oat flour or 1 c. old fashioned oats, blended
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract

Optional

  • ¼ c. chocolate chips
  • ¼ c. walnuts or pecans
  • Can substitute ½ cup protein powder for ½ a cup of the oat flour

 

Directions

  1. Preheat oven to 350 degrees.
  2. Mix all wet ingredients together (mashed banana, pumpkin, oil, eggs and egg whites, and vanilla extract) in a large bowl.
  3. Mix all dry ingredients together (all flours, baking powder, cinnamon) in a separate bowl.
  4. Slowly add the dry ingredients into the wet ingredients, stirring thoroughly.
  5. Spray bread loaf pan with non-stick spray.
  6. Pour batter into loaf pan.
  7. Bake about 45 minutes, or until inserted toothpick comes out clean.

 

Gluten Free Pumpkin Bread

Ingredients

  • 2 mashed ripe bananas
  • 1 (15 oz.) can pumpkin puree
  • ¼ c. coconut (melt) or vegetable oil 
  • 1 egg + 4 egg whites
  • 1 1/2 c. almond flour or all-purpose gluten free flour
  • ¼ c. coconut flour or all-purpose gluten free flour
  • 1 T. cinnamon
  • 1 tsp. baking powder

Optional

  • ¼ c. chocolate chips
  • ¼ c. walnuts or pecans
  • Can substitute ½ gluten free protein powder for ½ cup of almond flour

Directions

  1. Preheat oven to 350 degrees.
  2. Mix all wet ingredients together (mashed banana, pumpkin, oil, eggs and egg whites, and vanilla extract) in a large bowl.
  3. Mix all dry ingredients together (all flours, baking powder, cinnamon) in a separate bowl.
  4. Slowly add the dry ingredients into the wet ingredients, stirring thoroughly.
  5. Spray bread loaf pan with non-stick spray.
  6. Pour batter into loaf pan.
  7. Bake about 45 minutes, or until inserted toothpick comes out clean.
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