Three Ingredients for Healthier Baking

NUTRITION TIPS

Three Ingredients to Switch to for Healthier Baked Goods

that still taste delicious!

By: Chat Mills

Without a doubt fall is my favorite time of year. 

​One of our favorite things to do as a family is apple picking. The event is so popular in our family that when Liam coined the day as “Apple Day” all the children followed suit. It’s now a holiday in our family. 
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My sister and I have a follow up day known as “Baking Day.” On this day we make as many baked goods as humanly possible with all the apples picked on Apple Day.

Baking and all things sweet are very popular in my family. There is nothing like making our goodies and enjoying the fruits of our labor, no pun intended. Over the years, as both my sister and I worked on our health habits, we had to come to grips with the fact that while these treats are yummy, there is a toll on our overall health - and waist lines.

However, both my sister and I are firm believers that in moderation you can have your cake and eat it too!

So often we hear that to be healthy you need to deprive yourself of the foods that you love. Pizza, cookies, wings for the big game, even simple things like sandwiches are now off limits. In my experience I have learned that the secret really lies in balance.

Baking Day! Apple Pie, Apple Crisp, Apple Cake, Apple Cinnamon Rolls - all vegan!

To create more balance I recently started baking with three healthier ingredients.

Healthy or Not? That is the question.

If you’re anything like me then you may struggle greatly to understand what is actually healthy for you and what is not. 

One minute you hear “coffee is bad for you,” and what feels almost like the same breath you hear, “coffee can have health benefits!” 

I have found that I need to try a lot of different things to figure out what works for my body and what doesn’t. What is keeping me healthy and what isn’t. Calorie intake, the type of exercise, how I am managing my stress, and how much water I drink vary from day to day. There isn't a perfect system I just find balance. I also seek the advice of my doctor if I have any concerns. 

Does ice cream made from cow’s milk bother me? 100 percent!
Do I pay the price if I choose to eat it? 100 percent!
Do I want to keep enjoying ice cream? 100 percent!
Do I need to find a healthier way? 100 percent!

Give yourself a bit of grace here as you learn to substitute for healthier ingredients and foods. Remember that as you make changes, your taste buds change so time is your friend here. More importantly, your body will send you the messages you need if certain ingredients or foods aren’t working - so listen up!

Ghee

What: Ghee is clarified butter. While heating butter, the milk and liquid properties separate from the fat. As the milk caramelizes the oil that remains is ghee.

Why: It’s a healthy fat. Remember when I talked about not knowing if something is healthy for you or not? I remember the no-fat craze of the 90s like it was yesterday and I think we’re still recovering in some cases. 

But before we demonize butter let’s talk about why we need fat. Our bodies need fat as a source of energy. Fat also helps aid in many processes of the body like building cell membranes, absorbing vitamins and nutrients, and inflammation. Keep in mind that some fats are better than others. This article from Harvard Health goes into more details about why fat is important, which fats are good, and which fats to avoid.

Unlike butter, ghee can withstand higher cooking temperatures meaning that you aren’t altering its beneficial properties like you would with other fats that aren’t as stable at higher temps. Additionally ghee produces much less toxins as it’s heated, giving it an advantage over butter, vegetable and seed oils.

This medically reviewed article discusses some of the other health benefits of ghee like supporting gut and heart health, and how it can be beneficial in some conditions like cancer and high cholesterol. 

Perhaps my favorite aspect of ghee is its staying power. Ghee is very similar to coconut oil in that it solidifies as it cools therefore you do not need to store ghee in the refrigerator. When purchasing ghee you may experience some sticker shock. The better quality ghee you purchase the more expensive and this may deter some from trying it. However, keep in mind that because ghee can be kept on a shelf it will last longer. You are getting a higher quality product, healthier alternative that you can use over a longer period of time. 

How: Ghee is pretty versatile and can be used in both cooking and baking. Additionally you can make ghee at home! If you choose to make ghee at home then I recommend using butter from a local farm where the animals are grass-fed and raised humanely. 

You can use ghee in place of oil when frying or pan searing. However, my favorite use is in baking!

You can use ghee in a 1-1 ratio in place of butter or oil. 

When using ghee in cakes and cupcakes I prefer to use it in place of oil. I get a much spongier cake and it holds moisture better in my experience. 

When using ghee as a replacement for butter I find that I do not need to alter the ratio for things like apple crisp or pies. You may get a crispier cookie when using ghee so for things like this I may reduce the ghee about 20%-25%. You may have to play around with ratios until you get the desired consistency. I happen to like a crispy cookie so you’ll hear no complaints from me!

If you’d like more ways to use ghee in cooking, check out this article here.

Monk Fruit

What: The monk fruit is a small round fruit found in Southeast Asia. It has been used both medicinally in Traditional Chinese Medicine and as a sweetener for many, many years. 

The monk fruit sweetener is made by removing the skin and seeds from the fruit and then crushing it to extract the juices. It is then dried and made into a concentrated powder.

Why: Monk fruit contains natural sugars and gets its sweetness from mogrosides, which are unique antioxidants.  Monk fruit is 250 times sweeter than cane sugar. When the juices are separated from the meat of the fruit the glucose and fructose stay in the juice so the concentrated powder remains free of these. When you ingest monk fruit your blood glucose is unaffected for this reason. 

To further cut the sweetness of the monk fruit manufacturers will mix in another zero calorie, natural sweetener, erythritol as it’s packaged.

Monk fruit has zero calories and while there is still more research in process, zero-calorie and low-calorie sweeteners have been credited with helping aid in weight loss. As with everything, moderation plays a key role in this.  

Other health benefits according to this article may include anti-inflammatory, anti-cancer properties, safe for diabetics, and fighting infections.

​No spike? No crash? No calories? Adds value to my overall health? Hell yeah!

How: I love that monk fruit sweetener is so simple to use. So whether you’re just starting your health journey or you're a pro who’s always learning, monk fruit can be easily incorporated into your pantry and nutrition.  

On the daily you can add a teaspoon of monk fruit in your coffee or tea.

In baking, I use a 1-1 ratio as a replacement for table sugar. While I have not had any issues while baking, some things to consider as you are working with monk fruit is that it can cause some of your cakes, cookies, and muffins to crystallize so you want to play around with the ratios as you learn. Baking is a science so give yourself a bit of patience if it doesn't go right the first time. 

The company Lakanto, the brand in which we get our monk fruit (and no I am not sponsored by them - I just happened to be the brand I started with) put out this great baking guide. So if you need further tips and tricks this will definitely help you out!

Coconut Milk

What: Coconut milk is the creamy, liquidy substance that comes from the meat of mature coconuts. This shouldn’t be confused with coconut water which is the clear-ish liquid found in the center of the coconut. 

To make coconut milk you take the shredded flesh of the coconut and blend that with water. After blending, the coconut mixture is strained through a cheesecloth and the remains are coconut milk.

If you’re making the switch to coconut milk keep in mind that the milk that comes from a carton differs from that of a can.

Cartoned coconut milk may contain other ingredients like synthetic vitamins, added sugars and fillers that water down the milk reducing the good fat and flavor of coconut, which kind of defeats the purpose of substituting it as a healthy alternative to cow’s milk. 

However this doesn’t mean that all cartoned coconut milks are bad. Checking through the ingredients will be most helpful when selecting a cartoned coconut milk. 

When selecting canned coconut milk, organic is best and the fewer ingredients the better. 

Why: Apart from coconut being a source of fat that doesn’t seem to affect LDL cholesterol, some sources suggest that coconut milk plays a role in weight loss, heart health, and boosting the immune system.  

This article describes that coconut milk contains medium-chain triglycerides that, through a process called thermogenesis, reduce body weight and waist size. 

The article also offers that because coconuts contain lauric acid this can help boost the immune system. Lauric acid has anti-inflammatory properties and may also cause the cell death of certain types of cancer.

As with everything, moderation is key. While coconut milk is a good source of saturated fat you don’t want to overdo it. Every body is different and your overall health as well as genetics play a role in how your body processes and uses fat. Too much of the wrong fat can have a negative role in your health whether it be increased risk of heart disease or weight gain. So for the full benefits of coconut milk moderation is best!
 
How: Coconut milk is incredibly easy to use!

You can replace your cow’s milk with coconut milk in your smoothies, cereal, or anything else you want to have milk with. 

I personally enjoy hot cocoa with coconut milk. And if you aren’t a fan of the coconut flavor then don’t worry - coconut milk from a carton has less of a coconut taste than canned. Additionally if I am adding other ingredients, let’s say to a smoothie for example, the other flavors mask the taste. 

I have also found that baking with coconut milk is pretty simple. If I need a cow’s milk replacement I prefer to use canned coconut milk, over almond milk as an example, because of the fat content. Same thing if I am melting chocolate - the fat content is similar to cow’s milk and doesn’t alter the chemistry too much while baking. 

For more info on how to substitute coconut milk in your baking check out these tips from the Auguste Escoffier School of Culinary Arts.

Being Healthier Doesn't Have to Be Difficult

I recently read this quote from James Clear, "if you want to find a better path, you have to be willing to explore a different path."

Living a healthy lifestyle doesn't have to consist of only eating salads, running everyday, and never eat another carb in your life. 

It's about balance.

Balancing your time so you can plan better.
Balancing your energy so you can keep going.
Balancing your nutrition so you can feel better (inside and out).
Balancing your mindset so you can handle stress better.

If you want to prioritize your health and stay on the path towards your goals then you have find the RIGHT path for you and that means exploring different options, trying new things, and balancing your time and energy. My caloric intake is going to be different than that of my husband or my sister. Our body types are different. Our stress is different. What works for them to manage their weight, feel more fit, and having more energy may not necessarily for me, in the same way.

And that's okay!

Be willing to explore a different path by doing the research, talking with your medical team, and listening to the messages your body is sending you. As you move forward on your health journey you’ll learn what fuels your body and what doesn’t. You’ll learn to substitute for healthier ingredients.

And you don't have to go on the path alone.

In my Live Healthy program I teach people how to find the balance in their nutrition. We focus on whole food, feel good nutrition and creating realistic habits that you can sustain over time so you can manage your weight, feel more fit, and have more energy. 

If you're ready to make some changes then I welcome you to check out the program. I'd also love to hear about what you've been baking! Feel free to share an idea below and until the next time,