Did you know that sugarcane was grown in India as long ago as 500 BCE, but that it actually didnt become common in Europe until after the Crusades, around 1200? Even then, it was mainly found in wealthy homes. The Industrial Revolution brought affordable processed goods, and thats when our tradition of eating dessert started to develop. These days many of us are sugar addicts, whether were in touch with that reality or not. But with more people being overweight and developing health problems as a result of sugar consumption, there has been more interest in finding healthier ways to indulge. Can we have our cake and be healthy, too? Were here to help answer that question.
There are a number of ways we can take our favorite desserts and make them healthier whether we want to do that for our children, because were developing better habits for ourselves, or if were trying to lose weight. There are simple substitutions you can make with ingredients you have on hand that will make those comforting snacks and meals into more acceptable choices. Its always the case that foods with more fresh fruit, less sugar (or more natural sweetener choices), and a higher fiber content will be more nutritious. Weve provided 50 recipes here to help you out on the days when you need to make a better choice. And we know that some days, you wont want to choose the healthy dessert. Thats why weve provided the original recipes as well! The changes weve made to these recipes can be carried over into your other foods as well.
Below, weve included a quick list of ways you can make all your baked goods healthier.
Baking Substitutions
Substitutions for Oil or Butter Applesauce. In any muffin or sweetbread, you can safely switch out half of the oil or butter for applesauce, and sometimes you can replace it all. Try it with your favorite recipes and see how it goes. Mashed banana. In brownies or cookies, try mashed banana in place of your fat, and add a dose of potassium, vitamin B6, and fiber! Chia seeds .
Mix 23 tablespoons of chia seeds in a cup of water, and let them sit for 20 minutes. Use this to replace up to half the butter in a recipe, in equivalent measure. This works in cakes, muffins, and bread. Avocado . Replace the butter in your brownies or chocolate cookies with avocado, and get a dose of monounsaturated fats, fiber, and loads of potassium. Coconut oil may be high in saturated fats, but it gives you very good results and a lovely flavor in baking.
Some say its good for us, but overall, the jury is still out. Go with moderation, and dont use it over 350F. Substitutions for Sugar Honey. Replace one cup of sugar with three-quarters of a cup of honey. You also need to decrease the liquid in your recipe by one-fifth, and the oven temperature should be 25 degrees lower. While sugar has only empty calories, honey gives you potassium and vitamin C.
Maple Syrup. Replace one cup of sugar with three-quarters of a cup of maple syrup. As with honey, you need to decrease the liquid in your recipe by three tablespoons, and the oven temperature should be 25 degrees lower. Even so, your baked items will be darker in color than with sugar, but youll be getting calcium, manganese, iron, and zinc, as well as some omega-6 fatty acids. Pured Fruit . If you have used fruit in place of your oil, then you have already added a healthy, natural sweetener to your baking.
You can cut back the sugar, usually by half. Note: Agave nectar, raw cane sugar, and stevia are all common sweeteners, but their advantages over plain sugar are minimal. They are also more complicated and less reliable for baking. Substitutions for White Flour Whole wheat. Use whole wheat flour in place of white flour where you can, replacing at least half (and sometimes all) of the white flour in your recipe. You may find that things come out a little heavier, but the nutritional value is incomparable.
Not only does it digest more slowly and effectively, but you get a lot of vitamins and minerals that have been stripped away from the white flour. Note: There are many different flours you can buy and use in place of white flour, but they each have different physical and chemical properties. They need to be carefully combined and youll need to adapt your recipes accordingly, so even though these other flours are usually more nutritious, they dont make our list of easy substitutions. However, you can safely substitute a few tablespoons of a healthier flour in most of your recipes. Flax meal . Its usually safe to replace up to a fifth or a quarter of your white flour with flax meal, and it doesnt affect the flavor very much.
However, just two tablespoons of flax meal will give you 3 grams of dietary fiber and 3 grams of protein. It also contains calcium, iron, potassium, and healthy omega-3 fatty acids! While youre on your journey toward better health, remember that sometimes plain fruit with yogurt makes a lovely sweet dish, but it does lack the satisfying quality of a good, traditional dessert. We hope you find all your favorites in the pages of this book!
1. Cakes
Chocolate Cake
Rich, delicious, classic chocolate cake. Serves 10 Prep. time 20 min.
Cooking time 40-45 min. Ingredients 2 cups milk 2 teaspoons vanilla extract 2 cups all-purpose flour 2 cups white sugar 1 cups butter 4 large eggs 2 teaspoons baking soda cup cocoa powder, unsweetened teaspoon salt Cooking spray, as needed For the cream cheese frosting 10 ounces cream cheese, softened cup unsalted butter, softened 4 cups powdered sugar cup unsweetened cocoa powder 4 ounces semi-sweet chocolate, melted and cooled 1 pinch salt 1 teaspoon vanilla Chocolates, chocolate chips, and strawberries (optional) Directions
- Preheat oven to 350F and place oven rack in the middle position.
- Line bottom of 3 8-inch cake pans with a circle of parchment paper in the bottom and a good coating of cooking spray.
- To a large mixing bowl, add the cocoa, salt, baking soda and flour; combine well.
- In another large bowl, mix the sugar and butter to dissolve the sugar completely.
- Mix in the eggs and vanilla; combine well.
- Pour in the milk and flour mixture; combine to make a smooth batter.
- Add the batter evenly between the pans and bake for 2030 minutes, or until a toothpick inserted in the center comes out clean.
- Meanwhile, prepare the icing. Beat together the cream cheese and butter until smooth, and then add the other ingredients.
- Cool down on wired racks and unmold. Frost when cakes are completely cooled down. Decorate with chocolates, chocolate chips and strawberries if desired. Slice, and serve!
Nutrition per serving Calories 626, Fat 31.9 g, Carbs 83.3 g, Sugar 61.0 g, Protein 8.0 g, Sodium 534.9 mg
Healthier Chocolate Cake
A great way to sneak a teensy bit more nutrition to the kids.