Food & Drinks

BAKVERVANGERS

‘Just skip Simoon, you probably don’t need it.’ I hear this sentence at least once a day. Cakes, cookies, and macarons usually pass me by. On the other hand, the homemade banana cake or granola packets never leave my desk. If you’re like me, a health guru, you know that eating healthy doesn’t have to be boring and that you can definitely slide delicious things into the oven that are also healthy. Healthy baking is not only fun, it also tastes even better because you can eat it without guilt. Do you miss that red velvet cake now that you’re on your way to that summer body or do you get a stomach ache from that cheesecake that you normally ate without any problems? Then this post is for you. This list gives you healthy alternatives that you can use in your favorite cake. This way, you can adjust your recipe to your own dietary plan without worries.

1. Flour

You can leave this on the shelf from now on. Choose whole wheat flour, as it contains nutrients that are derived from the grain's husk. In regular flour, these nutrients have been removed, making it only fill you up without providing any benefits. But there are more alternatives to flour that are just as healthy or even healthier.

  • Spelt is the best substitute for flour and is readily available at your local supermarket. It has a neutral taste, is easily digestible, and healthy. It is made from the whole wheat grain (and not just the husk), so it is packed with good nutrients.
  • Rye is not suitable for all baked goods. It is coarse, dark, and heavy in flavor, so it is really only suitable for bread or gingerbread.
  • Buckwheat flour has a nutty and bitter taste. That’s why I only use this in combination with another type of flour.
  • Almond flour is dense and has a nutty (duh) flavor. It is full of protein and keeps your blood sugar levels stable. A portion of almond flour gives your cake a moist texture thanks to the healthy fats.
  • Coconut flour is best used in combination with another type of flour. Coconut flour makes your baked goods a bit drier and crumbly.
  • Chickpea flour is especially suitable for breads, wraps, and flatbreads. This flour does need a binding agent; otherwise, your baked goods will fall apart immediately.
  • Oat flour is quite dry in baked goods and is therefore best used in combination with another type of flour. If you really need a gluten-free variant, go for gluten-free oats that you can grind yourself.

2. Eggs

Eggs are primarily used in baked goods as a binding agent or to make the pastry lighter (this is mainly done by the egg white).

  • One tablespoon of chia seeds mixed with warm water has the same binding function as one egg. It works well in sweet baked goods.
  • One tablespoon of flaxseed mixed with warm water has the same binding function as one egg. It works perfectly in vegan bread.
  • One tablespoon of baking soda mixed with one tablespoon of white vinegar makes your baked goods fluffy.
  • Banana acts as a binding agent and also makes your baked goods sweet.

3. Butter/Oil

If you want a moist cake, use oil. Olive oil, walnut oil, or safflower oil work well in baked goods. If you prefer to bake with butter, go for real butter and not margarine. For the vegans among us, there’s coconut oil. Prefer to bake without fat? Then use chia seeds. 100 grams of butter is equivalent to 12 grams of chia seeds mixed with 100 milliliters of water. But don’t be afraid of fat, friends. You need fats, even on the way to that bikini body.

4. Milk

You won’t find any dairy in my fridge, except for a stray pot of yogurt. And luckily, it’s very easy to replace dairy in baked goods nowadays. More and more supermarkets have a wide selection of plant-based milk.

  • Almond milk has a nutty flavor and a creamy texture. Make sure you have a high percentage of almonds or just make it yourself. People with nut allergies should opt for another plant-based milk.
  • Grain milk, rice milk, or oat milk is becoming increasingly popular, not just among people with allergies. This type of milk contains more carbohydrates but fewer proteins, causing your blood sugar levels to spike.
  • Coconut milk works very well in your cake or pastry. Use coconut milk from a carton if you don’t want to bake too fatty; one can contains a thicker liquid that is almost cream.

5. Sugar

If you want to eat a bit healthier, throw that pack of white sugar in the trash. There are dozens of ways to sweeten your baked goods in a slightly healthier way (but remember: sugar is still sugar).

– Maple syrup is a sweetener with a light caramel-like flavor. I prefer to use this in baked goods and on my Sunday pancakes. Yum…

  • Applesauce can be replaced one for one. If a recipe calls for a cup of white sugar, you can use a cup of applesauce. Just make sure you choose an applesauce without added sugars.
  • Coconut blossom sugar is slightly sweeter than regular sugar and has a caramel-like flavor.
  • Dates, especially the Medjool variety, are a favorite. Sometimes I make my own date syrup by soaking a container of dates overnight and then pureeing them with some warm water. Store it in a jar in the fridge, and you always have a sweetener on hand. Prefer lazy over tired? The organic store also sells it ready-made.
  • 100 grams of banana is equivalent to 75 grams of sugar. Additionally, it makes your baked goods nice and moist and is an egg substitute. Multifunctional, indeed.
  • Dried fruits, such as apricots, plums, or figs work well in cakes, muesli bars, granola, or cookies. Soak the fruits before incorporating them into your baked goods, making them easier to mix into your dough.