I found this extremely helpful common ingredient substitution guide from allrecipes.com which I refer to on a regular basis. This guide allows me to modify any recipe - whether originally healthy or not. Of course these substitutions may not always create the same tasting dish you're used to but as with anything else, practice - and a little modification here and there - makes perfect. Once you start incorporating these healthy baking alternatives into your diet you will begin to develop an appreciation and joy for the new flavours as well as feel less guilty about "over-indulging". :)
Below are some of the ingredients I used in my carob brownies recipe: Blackstrap molasses and pure maple syrup were both used as alternatives to sugar and unsweetened applesauce was used as a substitute for butter/oil.
Blackstrap molasses is formed as a concentrated by product to the refining process of sugar cane into table sugar. Unlike refined white sugar and corn syrup which are a poor source of nutrients, blackstrap molasses is a healthy sweetener that contains a variety of minerals that are beneficial to your health. It's an excellent source of manganese and copper and a very good source of calcium, magnesium, potassium and iron. Manganese and copper (see biological role) both function as cofactors in a number of enzymes, one being superoxide dismutase that acts to protect cells from free radical damage (see Antioxidant Therapy). Calcium and magnesium are critical for healthy bone development, potassium for proper muscle contraction and iron for energy production.
Maple Syrup is extremely rich in manganese and zinc, both of which are vital for optimal immune function. I used Canada #2 pure maple syrup (also known as Grade B) which differentiates itself from the other types through its nutrient-rich content and dark amber colour. Grade B maple syrup is also rich in B vitamins and amino acids which are the building blocks of protein. This specific type of syrup is actually recommended for the Master Cleanse which I did in August 2009 for 13 days. The results were phenomenal and I definitely plan to write about my experience. Stay tuned :)
Agave Nectar is another sweetener alternative but it's less often used in baking and more so as an addition to cold and warm beverages/meals. It's extracted from the interior core of the Blue Agave plant that's native to Mexico. It's low-glycemic index* makes it a healthier alternative to other sweeteners as it doesn't lead to rapid increases in blood sugar levels.The sweetness in agave nectar comes from inulin - a complex carbohydrate that is naturally found in many fruits and vegetables.
Finally, I used unsweetened applesauce to replace oil/butter. Applesauce is commonly used as a fat substitute in baking. Other fruit purees that are often used include banana, pumpkin and squash. However, applesauce is my primary choice as it's readily available, affordable and it contains more pectin than the other fruit purees which means enhanced moistness.
There you have it - a few healthy baking substitutes that offer nutritional benefit without compromising on the taste.
Happy baking!!
*The glycemic index is a chart that measures how greatly and how rapidly a particular food raises blood sugar levels.
