While I was preparing information to share at my recent holiday program I came across an article in the December issue of the “You Asked It” newsletter from K-State Research and Extension. The baking substitutions below can be handy to remember for any holiday. They are from the MD Anderson Cancer Center, 15 Healthy Holiday Baking Substitutes.
Instead of                                       Try this
Butter, margarine, shortening or oil                  ½ of the fat in the recipe plus ½ cup pureed fruit, vegetable, or low-fat yogurt
Full fat dairy products                           Low-fat or fat free dairy products
Chocolate (milk or white)                          Dark Chocolate
Cream cheese, full fat                                Low-fat or fat-free cream cheese or pureed low-fat cottage cheese
Egg                                                   1 tablespoon ground flax seed plus 3 tablespoons water or 2 egg whites
Fruit in heavy syrup                                  Fresh fruit or fruit canned in water or its own juice
All purpose flour                                     Replace half with whole wheat flour
Frosting                                              Pureed fruit or dusting of powdered sugar
Fudge sauce                                           Chocolate syrup
As I shared with program participants, many healthy recipe substitutions can be done without a huge change in the end product. However, when you are taking your Grandma’s favorite sugar cookie recipe that calls for a cup of butter you will not be satisfied if you try to alter it too much. Instead I would encourage you to make the cookies smaller or eat fewer cookies as a way to reduce sugar and fat intake.
If you have any questions related to recipe substitutions as you finish up your holiday food prep feel to give me a call. Have a wonderful Christmas with the special people in your life!
Donna Krug is the Family & Consumer Science Agent with K-State Research and Extension – Barton County. You may reach her at: (620)793-1910 or dkrug@ksu.edu