If you have dietary restrictions or allergies of any kind, flipping through a cookbook can be a frustrating pastime as you drool over the glossy photos of food you can’t eat. The good news is, it can be easier than it looks to make some quick ingredient swaps so you can enjoy new and exciting food options!
One of the easiest things to substitute is eggs, with several options. Generally speaking, if a baking recipe calls for 2 or fewer eggs, you can use a substitute with similar results. Combine 1 tablespoon of flax or chia seeds with 3 tablespoons of water and allow it to sit for 5–10 minutes. Miraculously, the seedy goodness will form a gel that you can use just like an egg for your baking enjoyment!
Swapping out dairy milk for non-dairy is pretty straight forward, but seeing the word “buttermilk” on a recipe may give you pause. Fear not – it’s just as easy! Combine 1 tablespoon of lemon juice or vinegar with 1 cup of non-dairy milk. Put it aside to sit for at least 10 minutes and voila! Buttermilk!
Whether you are avoiding dairy or just trying to limit your butter intake, it’s easy to boost the nutrition content of your favorite baked goods with my favorite food of all time – the avocado! Swap ½ tablespoon of mashed avocado for every tablespoon of butter and enjoy delicious delights full of heart-healthy fats. If you want to avoid a greenish hue, be sure to use this substitution in baked goods with cacao (another nutrient powerhouse!) to mask the color.
Oil / Fat
You can easily limit your oil intake AND bump up your nutrition by replacing the oil in a baking recipe with pureed pumpkin. You can swap an equal amount of butter or oil with pureed pumpkin or start with half to see how you like the taste. Pureed pumpkin is full of fiber, vitamin A, beta-carotene and potassium… not the typical nutrition profile of your average piece of cake!
Looking to reduce your refined sugar? Check out this brand-new Hatch Health and Happiness exclusive video for some quick and easy ideas, many of which you can already find in your refrigerator!