Healthy Substitutes

Baking hacks for flour

Black beans for flour: When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can). ex brownies

Whole wheat flour for white flour: For every cup of white flour, substitute 7/8 cup of coco-flourwhole-wheat.

Coconut flour for flour: When using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour.

Baking hacks for butter

Avocado : using 1 cup of avocado puree per cup of butter works. ex fudge brownies or dark chocolate treats.

Mashed Banana: One cup of mashed banana works perfectly in place of 1 cup or butter or oil!

Prunes: Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark chocolate baked good recipes!

Natural peanut butter for
reduced-fat peanut butter

Reduced fat versions of peanut butter will have more sugar, added bad fats an extra-long list of artificial additives than the classics. Natural peanut butter (preferably unsalted) provides the same sweetness without call the extra junk.

Nut flours for flour

Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal.

Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.

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