Healthy Alternatives In Your Everyday Kitchen

I love to cook! I love to bake! I am always looking for ways to make healthier treats without sacrificing flavor. I have compiled a few of my “healthy switch” tips that are easy to execute in your everyday recipes. Try a few at a time. Be Fearless! You might be surprised how much you will enjoy eating healthier! Let me know what you think or if you have any questions in the comment section below.

Healthier Baking          

Flour Substitutes

Black beans

Did you know that you could transform your baking recipes into gluten free, fiber rich and protein packed with one simple switch?! Switch your flour with black beans (that have been cooked, drained, rinsed, and puréed). This works super well with brownies, especially due to the color similarities. One cup of flour is the equivalent to one cup of black bean puree.

Oat flour

Oats are a less crazy substitute and probably more likely already a staple in your kitchen. You can buy oat flower or process your old fashion oats. Not only can you get a great dose of magnesium and vitamin B1, one cup of oats provides 6 grams of protein and 4 grams of fiber, that will be sure to fill you up and keep your blood sugar levels on an even keel. Tip: when baking, you might need to add a tad more moisture. I love using oat flour when making chocolate chip cookies.

Almond flour

I absolutely love almond flour! It makes baking so moist. Almonds provide a good amount of manganese, vitamin E, healthy fats and protein. If you’re not into a complete switch for this gluten free wonder, you can always replace ¼ cup of your other flour for some almond to add to a great texture and delicious flavor.

Coconut flour

Coconut flour is also a great tasting low carb, high protein and high fiber alternative! It has a wonderful natural sweetness, requiring fewer sweeteners when baking! It is another gluten free option that is sure to be a definite repeat in your kitchen!

Sugar fixes

Vanilla and Almond Extracts

This was a great discovery! You can cut the amount of sugar in half by adding a teaspoon of vanilla in it’s place. The flavor packed vanilla and almond are definitely something to play with in your baking experiments!

Unsweetened Applesauce

This is a super easy switch to make when trying to make your recipes healthier. For every cup of sugar switch one cup of applesauce. The only thing to remember here is to reduce the amount of liquid in the recipe by ¼ cup for every cup of applesauce you use.

Butter and Oil

Bananas

The riper the better! Replace 1 cup of mashed bananas for 1 cup of butter or oil to add potassium, vitamin B6 and more fiber to your treats!

Avocado

The creaminess of avocado is a great complement to your healthy baking. You may have to experiment with each recipe, but I have found that for one cup of avocado for one cup of butter generally works well. I love using avocado to make fudge, brownies, and chocolate frosting! Tip: best at room temperature.

Eggs

Flaxmeal

This is seen a lot in vegan baking, but is also a great way to add fiber and omega-3s to your recipes. It is super easy to do! Simply take one tablespoon of flaxmeal and add it to three tablespoons of warm water. Whisk together and let stand in the fridge for 5-10 mins before adding it to your bowl (the consistency will be on the gelatinous side). One tablespoon of flax lends to one egg.

Healthier Cooking   

Zucchini for Pasta

I love my veggie spiraler! I use it all the time to substitute pasta when I’m craving some comforting Italian. You can eat it raw or sauté for a few minutes until desired consistency. This is a super satisfying way to cut carbs and add more color to your plate!

Spaghetti Squash for Pasta

This is another easy switch to cut calories still enjoy a pasta-style dish. I usually like to make a lighter pesto or olive oil with salt and pepper and a little parmesan cheese with my spaghetti squash. Simply bake the squash till tender and with a fork scrape it out, making it look like pasta!

Mashed Cauliflower for Mashed Potatoes

You won’t be able to tell the difference! With a fraction of the calories, your comfort food won’t be missed next to your meatloaf! You can switch out half of your potatoes for half steamed cauliflower as a healthy compromise.

Lettuce Leaves for Wraps

You won’t only be switching out for the obvious reasons of cutting carbs, you will also be adding more nutrients to your meal. Iceberg lettuce is an option most seen, but I like to use collard greens or chard to really kick up the vitamin level of my meal.

Quinoa for Oatmeal

Don’t get me wrong, I love oatmeal! But quinoa is another option if you are looking for more protein packed breakfast.

Extras

Coconut Milk for Cream

Why I don’t condone dairy is a whole other post, but a simple everyday switch to improve your health is switching out your heavy coffee cream for coconut milk or coconut cream. I love the SODelicious brand!

Cinnamon for Cream and Sugar

A lot of the time, I drink my coffee black with some cinnamon. It gives my hazelnut roast the perfect pairing of a little flavor without the sugar and cream when I can’t get my hands on my coconut milk.