Baking Doesn’t Have to be Unhealthy

Baking triggers warm, gooey feelings for most people. In fact, baking is often associated with happy celebrations like birthdays or special holidays. Decadent desserts, flaky pastries, moist muffins, and yeasty breads appeal to nearly everyone, but many baked goods aren’t as healthy as we’d like them to be.

Traditional baked goods oftentimes require ingredients that aren’t ideal for good health. Saturated fats, salt, and refined sugars are the main ingredients in some of our favorite goodies. In moderation, these foods can be part of a balanced diet, but why save baked goods for an occasional treat, when you can simply bake in healthier ways?

Better Baking is Easier Than You Think

Baking doesn’t have to be unhealthy, there are lots of ways to improve the health benefits in every cookie, cake, or pie you make without sacrificing the flavor. From simple swaps for sweeteners and oils, to reducing salt content, and boosting micro nutrients, there are plenty of ways to raise your baking game and enjoy baked goods more often.

Better Baking Information is At Your Fingertips

You don’t have to go to culinary school to become a better baker. Thanks to the internet, you can access recipes and learn techniques that reduce salt, fat, and sugar, while yielding amazing results. This is especially helpful for

• Gluten Allergies
• Diabetes
• High Blood Pressure
• Insulin Resistance
• Food Sensitivities and Allergies

Have Your Cake and Eat it Too!

Did you know, after WWII boxed cake mix became a common staple in most American homes? Due to a surplus of flour, companies developed convenient ways for families to whip up fast desserts with pantry staples like oil, eggs, and butter. Cake mix has become so common, that many people don’t know how to bake without it! Modern cake mixes can be high in salt, and include dyes and chemicals that aren’t necessary or healthy. Adding highly-processed  oils only magnifies the poor quality and unhealthiness. Learning to bake with fresh ingredients from your pantry…and garden, can help boost the nutrition of cakes and other baked goods. Rather than relegate cake to birthdays, you can make cake a regular part of your life.

Healthy Swaps That Make Baking Better 

Better baking begins with better ingredients. Healthy ingredients yield baked goods that taste great, plus you can feel great about what you’re eating. In fact, most baked goods can boost your health when you choose ingredients that are heart healthy or rich in vitamins and minerals.

Many baked goods rely on refined sugars, bleached flour, oil, and salt as main ingredients. These foods have empty calories and may contribute to issues like heart disease, dabetes, and other illnesses. Making simple swaps can radically improve the nutritional value of baked goods without changing the taste. Here are some easy swaps you can make today-

Simple Sugar Swaps- Did you know the recommended daily allowance for sugar is no more than 6 tablespoons? Most people exceed this limit by 10:00 am. Sugar is a staple ingredient in most baked goods and most recipes rely on white table sugar and various forms of brown sugar for sweetness, but sugar is a leading contributor to tooth decay, obesity, and chronic illness.

Thankfully, sweeteners come from a variety of sources and many table or “white” sugar substitutes are lower in calories and healthier. Here are some to consider-

Plant-based sugar substitutes: Many plants, and some fruits, are excellent sugar substitutes. Try using Stevia or coconut sugar in place of white sugar. Dates are another natural sweetener widely used for baking.

Honey- Honey has been used as a sweetener for centuries. Besides its sweetness, raw honey has added benefits. Raw honey is known to help boost immunity, lower the effects of seasonal allergies, and is rich in antioxidants. It is better for blood sugar than white sugar and can help prevent type two Diabetes.

Maple Syrup- Maple syrup is flavorful alternative to table sugar. It can be used in a variety of ways, including baking, dressings, and sauces. Pure maple syrup has less natural sugar and fructose than honey which can make it a popular swap.

Healthier Flour Swaps- When it comes to baking, all-purpose flour is generally what most recipes call for. All-purpose or “white” flour tends to be less nutritional because the process used to create the flour strips away the beneficial outer bran and germ of the wheat. Additionally, many people have sensitivities to gluten which makes substitutes necessary for baked goods.

All-purpose flour substitutes are more popular than ever and it’s easier to incorporate them into baking for healthier foods. Here are a few examples-

Whole wheat flour- Unlike white flour, whole wheat flour contains the entire wheat kernel which is ground into flour. Retaining the wheat germ and bran of the kernel boosts the fiber, protein, vitamins and minerals.

Nut flour- Tree nuts like almonds and coconut can be ground into flour. Nuts do not contain gluten which make them ideal for people with allergies or sensitivities to gluten, but they may not be appropriate for nut allergies.

Grain flour- Grains like oats, buckwheat, and quinoa are excellent sources of nutrients like manganese, Vitamin B1, magnesium, and fiber. They are also gluten and nut-free flour alternatives.

Safer Swaps for Refined Oil- Typical oils used in baking are refined and hydrogenated. This means they have gone through processes that make them unhealthy and downright unsafe. Obesity issues aside, using refined and hydrogenated oils can lead to cardiovascular disease, diabetes, and cancer.

Many pre-packaged baked goods contain processed and hydrogenated oils. Baking at home can improve the quality of baked goods, and choosing non-processed oils makes an important difference. Consider these swaps for your pantry-

Puréed fruits and veggies- Swapping oil for puréed fruits or veggies offers a big bang for your effort. Besides reducing the oil in your food, puréed fruits and veggies infuse extra fiber, vitamins, and minerals into your diet. They can also help fight inflammation and boost immunities.

Yogurt- Full-fat yogurt is high in calcium, contains probiotics and improves bone density.

Unprocessed oils- Not all oils are equal when it comes to baking. Certain oils have more intense flavors or negative reactions to heat; however, many unprocessed oils are an excellent swap for refined oils. Some include coconut, avocado, olive, and grapeseed oil.

Baking doesn’t have to be unhealthy. It’s easy to modify most recipes with simple swaps that boost the healthy benefits and you won’t miss the salt, fat, and sugar.