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Healthier Ingredients
Knowing when to use healthier ingredients is crucial for baking healthier treats. However, some ingredients need a bit more understanding before you include them in your recipes. Here, I’ll share my favorite ingredients, along with tips on when and how to use them and nutritional advantages.
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Whole Wheat Flour
Great substitution for All-Purpose flour. *If you're Gluten intolerant, than avoid using. Whole Wheat Flour is full with fiber, minerals, antioxidants, vitamins and proteins. Since it's full of nutrients, the texture can be more dense than regular all-purpose.
Buckwheat Flour
Buckwheat Flour is Gluten Free and has lots of fiber and plant compounds with antioxidant properties. Some people may be sensitive to Buckwheat.
The texture is fine, almost sand like. But, is great for dessert crusts, waffles, pancakes and in muffins.
The texture is fine, almost sand like. But, is great for dessert crusts, waffles, pancakes and in muffins.
Oat Flour
Oat Flour is cholesterol free, low-sodium, and high fiber and is full of minerals, such as copper, magnesium, and zinc.
Oat Flour also has a 1:1 ratio with regular flour, so you can swap out all-purpose with oat flour. You can also grind up oats to make oat flour, to save you time and money.
Oat flour is great for cookies, muffins, breads, waffles, & pancakes.
Oat Flour also has a 1:1 ratio with regular flour, so you can swap out all-purpose with oat flour. You can also grind up oats to make oat flour, to save you time and money.
Oat flour is great for cookies, muffins, breads, waffles, & pancakes.
Quick Cooking Rolled Oats
Oats are a great way to consume vitamins, minerals, and unique plant compounds. Oats help reduce cholesterol, and help reduce insulin sensitivities.
Rolled oats are great in all baked goods as they act as a binding agency for cookies, muffins, breads, waffles, pancakes, and even in brownies.
Rolled oats are great in all baked goods as they act as a binding agency for cookies, muffins, breads, waffles, pancakes, and even in brownies.
Coconut Sugar
Coconut sugar is similar to cane or brown sugar, almost a 1:1 ratio. It's considered a liquid as it turns into a syrup. Coconut sugar is slightly healthier than cane or brown sugar as it contains a bit more nutrients. But, it should still be noted to use less than what recipes call for when asking for brown or cane sugar.
Date Syrup
Use date syrup to sweeten your coffee, as a substitute for white sugar in baking, or to add flavor to roasted veggies. You'll fall in love with the rich brown sugar, molasses notes of flavor that are found naturally in our organic dates.
Real Maple Syrup
Real Maple Syrup is rich in manganese, antioxidants and riboflavin. However, it should be noted real maple syrup is high in sugar and calories.
It's great as a syrup on pancakes, but it's also fantastic in baked goods. You can swap out one liquid sweetener with maple syrup or add to an recipe to provide a more moist texture and elevated sweetness.
It's great as a syrup on pancakes, but it's also fantastic in baked goods. You can swap out one liquid sweetener with maple syrup or add to an recipe to provide a more moist texture and elevated sweetness.
Coconut Oil
Coconut oil is great for recipes calling for high heat. As a food ingredient in savory and in baked goods, studies have shown it's full of health benefits. However, since coconut oil is high in saturated fats, which could possibly raise cholesterol, it's good to use it in moderation.
Coconut oil is great for replacing canola oil, or where oil is called for. It's not a 1:1 ratio, so adjustments will be necessary when using it in a recipe.
Coconut oil is great for replacing canola oil, or where oil is called for. It's not a 1:1 ratio, so adjustments will be necessary when using it in a recipe.
Peanut Butter
Peanut Butter (or any nut butter) is high in protein and a great substitution for oil that is called for in most baked good recipe. However, it's important to check the label when buying peanut butter. Many brands today add ingredients like sugar, vegetable oil, and trans fats that can reduce its nutritional value.
Peanut butter (and most nut butters) are high in fat and in calories so use it in moderation.
Peanut butter (and most nut butters) are high in fat and in calories so use it in moderation.
Miyokos Butter
Miyokos Butter is one of my favorite butters to use for baking. It's completely dairy free and acts almost like dairy butter. It's high in fat, which is great for baking and can be used as a 1:1 swap where butter is called for.
Ceylon Cinnamon Powder
Ceylon Cinnamon is my favorite and has far more nutritional value than Cassia (typical cinnamon you find in most grocery stores). The vitamins, minerals, and antioxidants in Ceylon cinnamon provide significant health benefits. For example, cinnamon is full of beta-carotene, which is part of the reason for its rich brown color.
Ceylon cinnamon is also rich in the mineral manganese. This mineral helps your body manage the enzymes that produce hormones and help repair your bones.
So, whenever you see a use for cinnamon, add Ceylon cinnamon. It can be purchased online for a reasonable price.
Ceylon cinnamon is also rich in the mineral manganese. This mineral helps your body manage the enzymes that produce hormones and help repair your bones.
So, whenever you see a use for cinnamon, add Ceylon cinnamon. It can be purchased online for a reasonable price.
Chia Seeds
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of protein, and many essential minerals and antioxidants. They may help improve digestive health, lower blood pressure, and improve blood sugar control.
For Chia Seeds to be activated, add it to your wet ingredients. It also helps add more volume to your liquid mixture. And since Chia Seeds have no flavor, add it in all of your baked goods, no one will ever know!
For Chia Seeds to be activated, add it to your wet ingredients. It also helps add more volume to your liquid mixture. And since Chia Seeds have no flavor, add it in all of your baked goods, no one will ever know!
Hemp Seeds
Hemp seeds are a highly nutritious food. They’re over 30% fat and are rich in two essential fatty acids: alpha-linolenic acid (omega-3) and linoleic acid (omega-6), which help reduce the risk of heart disease.
In addition to the essential fatty acids, hemp seeds are a great source of plant-based protein, which makes up approximately 25% of their calories. The seeds contain all nine essential amino acids, and research suggests that hemp’s protein content is well-absorbed by our bodies.
Add Hemp seeds to your dry ingredients, or sprinkle on top of your smoothies or even ice cream. It's practically flavorless but adds a nice slight crunch.
In addition to the essential fatty acids, hemp seeds are a great source of plant-based protein, which makes up approximately 25% of their calories. The seeds contain all nine essential amino acids, and research suggests that hemp’s protein content is well-absorbed by our bodies.
Add Hemp seeds to your dry ingredients, or sprinkle on top of your smoothies or even ice cream. It's practically flavorless but adds a nice slight crunch.
Flaxseed Meal
Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds.
Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.
Flaxseed meal can easily be used in all baked good recipe. But, it can also act as an egg replacer when you add water to a few tablespoons of flaxseed meal.
When used as a egg replacer, it could change the overall texture of the baked good to be more chewy.
Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.
Flaxseed meal can easily be used in all baked good recipe. But, it can also act as an egg replacer when you add water to a few tablespoons of flaxseed meal.
When used as a egg replacer, it could change the overall texture of the baked good to be more chewy.
Dates
Dates are high in fiber and antioxidants. Their nutritional benefits may support brain health and prevent disease.
Since they’re dried, their calorie content is higher than most fresh fruit. But, they are great for blending with nuts, and even seeds to create a base for pies or even cheesecakes. One of my favorite snacks are date balls. But, you can cook dates until soft and make your own syrup to add to your bake goods.
Since they’re dried, their calorie content is higher than most fresh fruit. But, they are great for blending with nuts, and even seeds to create a base for pies or even cheesecakes. One of my favorite snacks are date balls. But, you can cook dates until soft and make your own syrup to add to your bake goods.
Wheat Germ
There are several benefits of wheat germ. Wheat germ is not a food that is eaten on its own, but there are several ways that you can incorporate it into your diet.
Wheat germ contains a variety of minerals that help your body perform different functions. Zinc, manganese, phosphorus, and magnesium are all packed inside the germ.
Another benefit of wheat germ is that it’s high in dietary fiber. Dietary fiber helps your body to maintain regular, healthy bowel movements. Additionally, a diet high in fiber helps to regulate blood cholesterol levels.
Add Wheat Germ to your dry mixture when baking muffins, breads, cookies, brownies or even in cakes. It doesn't have much flavor, but will add a slight dense texture.
Wheat germ contains a variety of minerals that help your body perform different functions. Zinc, manganese, phosphorus, and magnesium are all packed inside the germ.
Another benefit of wheat germ is that it’s high in dietary fiber. Dietary fiber helps your body to maintain regular, healthy bowel movements. Additionally, a diet high in fiber helps to regulate blood cholesterol levels.
Add Wheat Germ to your dry mixture when baking muffins, breads, cookies, brownies or even in cakes. It doesn't have much flavor, but will add a slight dense texture.
Pure Vanilla Extract
Pure Vanilla Extract contains compounds like vanillin and vanillic acid, which have been shown to have antioxidant effects. Adding vanilla extract or powder to foods and drinks may help reduce your added sugar intake.
Pure Vanilla Extract can be pricey, but did you know you can make your own by soaking Madagascar vanilla bean pods into a jar of cheap vodka? Since Vanilla extract is used in almost all recipes, it's a great way to save cost when making your own. The real stuff is better than imitation vanilla extract.
Pure Vanilla Extract can be pricey, but did you know you can make your own by soaking Madagascar vanilla bean pods into a jar of cheap vodka? Since Vanilla extract is used in almost all recipes, it's a great way to save cost when making your own. The real stuff is better than imitation vanilla extract.
Dairy Free Chocolate Chips
Enjoy Life Chocolate Chips are great for those who are sensitive towards dairy, nuts and gluten. They are a 1:1 ratio swap with any regular chocolate chips.
Oat Milk
Oat Milk is a plant-based milk alternative that’s vegan and naturally free of dairy, lactose, soy, and nuts. If made from certified gluten-free oats, it’s suitable for people with gluten intolerance or allergy.
Oat milk generally has more calories, carbs, and fiber than almond, soy, and cow’s milk. It provides less protein than soy and dairy varieties.
Oat Milk is thicker in consistency than regular milk, so it's great when making homemade macaroni and cheese, or in baked goods calling for milk.
Oat milk generally has more calories, carbs, and fiber than almond, soy, and cow’s milk. It provides less protein than soy and dairy varieties.
Oat Milk is thicker in consistency than regular milk, so it's great when making homemade macaroni and cheese, or in baked goods calling for milk.
Almond Milk
Almond Milk nutrition includes low carbohydrates, calories, fat, and some protein. It also offers vitamin E and, when fortified, provides calcium. So, look for Almond that offers high amounts of calcium.
Almond Milk is less thick than regular milk, but can be a great substitution where milk is called for. It's also great in smoothies.
Almond Milk is less thick than regular milk, but can be a great substitution where milk is called for. It's also great in smoothies.
Cashewmilk Yogurt
Cashew milk Yogurt has a creamy, rich consistency and is loaded with vitamins, minerals, healthy fats, and other beneficial plant compounds.
All cashew milks are naturally lactose-free and can replace cow’s milk for those who have trouble digesting dairy.
Cashew milk contains heart-healthy unsaturated fats, potassium, and magnesium — all of which may help prevent heart disease.
So, if you're sensitive to dairy Cashew milk yogurt may be a great option and alternative for Greek yogurt.
All cashew milks are naturally lactose-free and can replace cow’s milk for those who have trouble digesting dairy.
Cashew milk contains heart-healthy unsaturated fats, potassium, and magnesium — all of which may help prevent heart disease.
So, if you're sensitive to dairy Cashew milk yogurt may be a great option and alternative for Greek yogurt.
King Arthur Oat Flour
Finely ground for versatility, it seamlessly replaces up to half the flour in various non-yeasted recipes, whether wheat-based or gluten-free. Delight in added tenderness, rich flavor, and enhanced protein and fiber content. With 40% higher protein content than conventional oats, they're a wholesome choice for your culinary creations.
King Arthur Measure for Measure Flour
Simply substitute King Arthur Gluten-Free Flour 1:1 for an easy and convenient swap for conventional flours. Fortified with iron, calcium, and vitamin B, this carefully tested blend is a must-have for bakers who are new to gluten-free baking or anyone baking gluten-free who wants to enjoy recipes they used to love. Ideal for muffins, cookies, cakes, brownies, pancakes, and other non-yeasted recipes.
King Arthur All-Purpose Flour
King Arthur All-purpose flour is an essential ingredient for every baker and works in any recipe calling for "flour" or "all-purpose flour," yielding exceptional results. Unbleached and unbromated, this flour is milled to be versatile: strong enough for bread and gentle enough for tender, delicate scones and cakes. Use it in any recipe calling for just plain flour or all-purpose flour – it's a basic pantry ingredient that we've perfected and tested with the strictest specifications in the industry so that you can rely on it for all of your cooking and baking needs.
Monk Fruit Sweetener
Monk Fruit Sweetener is sugar free, but has Erythritol and should not be consumed all the time. Monk Fruit is great for baking and is a 1:1 substitute ratio to cane sugar.
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