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Healthy Substitutions for Holiday Baking

Healthy Substitutions for Holiday Baking

Seasonal baking is a holiday tradition for many. Whether it is nostalgic and reminds you of baking with past family members as a child or brings you joy to bake for others, holiday baking is something that can still be celebrated after bariatric surgery.

Now that you have made some significant changes in your life, why not try some healthier substitutions in your favorite recipes!

Substitute Sugar with Applesauce or Zero Calorie Sweeteners

Unsweetened applesauce is a popular substitute for sugar. However, it does add extra liquid to your recipe. There are also some great zero calorie sweeteners on the market that are perfect for baking. I love the brand Swerve which measures the same as regular sugar making it an easy substitution.

Substitutions for Oil

You can also substitute unsweetened applesauce for ½ of the oil used in a recipe. For example, if a recipe calls for ½ cup oil, use ¼ cup applesauce and ¼ cup oil. If you are completely out of oil, you can still substitute it for the unsweetened applesauce. Additionally, you can substitute ¾ cup of Greek yogurt for 1 cup of oil in most recipes.

Egg Substitutions or Modifications

To help reduce the fat content of a recipe from the eggs used, you can substitute 2 egg whites for 1 whole egg. This is great for people that have had the gastric bypass or duodenal switch and are very sensitive to fat.

If you have an egg allergy, another great substitute is with 1 TBSP flax meal and 3 TBSP water. For additional egg substitutions, check out this website

Sneaking in Vegetables

Add shredded carrots or zucchini for added nutrition and moisture to your recipe. This is ideal for muffins or breads like zucchini or pumpkin bread. 

Skip High Sugar Frostings

Skip the high sugar frostings, and make your own! Try this recipe from the Sugar Free Diva. Simply mix together an 8oz package of cream cheese, ¼ cup butter, 2 TBSP of milk, 1 tsp Stevia (a little more as needed), and 1 tsp of vanilla extract.

If it’s a little too thick, you can add a bit more milk to help thin the recipe. And if it is not sweet enough, add Stevia a little at a time until it is your preferred sweetness. 

Low Carbohydrate Flour Alternatives

This can be a tricky area, especially if you are doing this from scratch. I would recommend either looking up a recipe, or selecting a pre-made keto option at the store. Almond flour and coconut flour can not be substituted for flour easily, they usually need xanthan gum and additional items to mimic flour in a recipe. Here is one recipe to try from the blog Easy Healthy Recipes

Check Out These Websites

If you’re looking for some great ideas for sugar-free and low carbohydrate baking, check out these websites!

Katie Ott, MS, RD

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