12 minutes | Sep 24th 2020

Episode 133: Healthy Baking Substitutes

Healthy Baking Swaps

Man, fall and winter really make me want to start baking – luckily baking doesn’t have to set off a winter full of flares and troubles. There are healthy baking substitutes that help to revolutionize your favorite baked goods and maintain your health at the same time.

Today you will learn how to take the recipes you love and make them healthier! If you hang out with me on Instagram you will find me sharing my fav recipe swaps all the time! In this episode we will be talking flour and sugar swaps, dairy alternatives, egg alternatives and if you join me in the live group version of this (it’s totally free!) you will even learn how to sneak veggies into your baked goods and join in our community recipe swap!

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Healthy Baking Swaps Rough Transcript (listening is best) Healthy Baking Substitutes

Man, fall and winter really make me want to start baking – luckily baking doesn’t have to set off a winter full of flares and troubles. There are healthy baking substitutes that help to revolutionize your favorite baked goods and maintain your health at the same time.

Today you will learn how to take the recipes you love and make them healthier! If you hang out with me on Instagram you will find me sharing my fav recipe swaps all the time! In this episode we will be talking flour and sugar swaps, dairy alternatives, egg alternatives and if you join me in the live group version of this (it’s totally free!) you will even learn how to sneak veggies into your baked goods and join in our community recipe swap!

Intro

Welcome if this is your first time listening  – I’m Audrey Christie – I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.


You don’t have to miss out on treats…

Sugary – flour-y – dairy – egg fluffy rich treats can wreak havoc on your health, but they don’t have to. There are such good subs available! Healthy baking substitutes can transform a dish into something healthy or at least healthiest without all of that inflammation.

Let me share a story with you…

I think that is a common thought when people listen to me and when they see I practice what I preach. And my kids do too. They think that I must be missing out. I have even been given sympathy for my “poor kids” and myself for choosing to eliminate certain areas of our nutrition that were causing massive inflammation and illness.

Funny thing is – we still have ice cream – I still make cookies – we still have cake on birthdays and pie and stuffing on holidays BUT it is without gluten, dairy, white sugar, and eggs. And it still tastes AMAZING.

We even still make the occasional Starbucks run – I will share more tips on that soon.

Here are some of my fav swaps…

As summer comes to a close this year, it feels so good to welcome Fall’s wonderful season. The crisp idyllic air, the vibrant colors of the leaves changing, and the starting point of a storm of holidays all make this time of year perfect for getting creative in the kitchen.

Healthy Baking Substitutes Flour and Sugar

Being gluten-free and avoiding sugar does not mean you have to forfeit baking altogether to avoid health adversities. It just takes a few healthy baking substitutes so that you can get all the perks of fall baking without having to pose a risk to your health.

Revolutionizing your baking starts with switching out gluten white flour and sugar with healthier alternatives.

White Flour Alternatives (All gluten-free)
• Quinoa flour
• Coconut flour
• Almond flour
• Oat flour

Most recipes call for far too much sugar, and even with your substitutes being a tad bit healthier, there’s still likely too much sugar going into your baked goods.

Try cutting down on the suggested sugar measurement, and you’ll probably not even notice.

Especially with the different spices and flavors of fall baked goods, it’ll allow the spice to come through and taste better.

Sugar Alternatives
• Raw & unfiltered honey
• Unsweetened applesauce
• Coconut sugar
• Grade A pure maple syrup
• Date paste
• Pureed figs softened in water

Swapping sugar for a healthy baking substitute does not mean using things such as artificial sweeteners, as those pose their own unique set of risks.

Healthy Baking Substitutes for Dairy and Eggs

You’ll be hard-pressed to find a recipe for baked goods that don’t call for milk or eggs. Dairy a top source of hormone dysregulation and to add to it, more people are sensitive to dairy than they even realize. It often causes digestive upset, bloating, headaches, skin rashes, and is frequently a root cause for many autoimmune disorders – often symptoms that we have come to think are normal like seasonal allergies are caused by dairy but I digress…

Whether you think you are sensitive to dairy or not, replacing dairy with an alternative can make your baking escapades healthier and even more delicious.

You can make these simple swaps:
• Replace milk with nut milk, such as almond milk.
• Instead of butter, use coconut oil or creamy avocado puree.
• Get rid of traditional cream and use coconut milk/cream instead.
• If your recipe calls for cheese, use nut-based cheese or better yet make one yourself.

We are lucky to have an abundance of dairy-alternatives that are easy to find at any grocery store now. It used to be more challenging to make recipes non-dairy, especially when cheese was involved, but it is so simple now.

Do you caution because some of the dairy alternatives are healthier subs because they don’t contain lactose and casein – but have other processed ingredients that can make inflammation worse.

Eggs are another of the top 3 allergens. But I often hear the question, how can you still bake without eggs?

It’s so simple! With either flaxseed or chia seed alternatives. No, they will not provide that volume or puff look like eggs can do naturally, but by adding a teaspoon of baking powder or baking soda into the mixture, you can remediate that.

For reference:

  • One egg equates to about two teaspoons of chia seeds. Mix them in about ¼ cup of water and let it settle for about five minutes.
  • One egg equates to about one tablespoon of golden flaxseed. Mix this with about three tablespoons of water, and again, let it sit for about five minutes.
  • You can also substitute eggs with applesauce. It sounds crazy, but it works!

If you have your health you have everything, so taking care of your body-mind-spirit should be a priority no matter what. but that doesn’t mean you shouldn’t get to enjoy your fall and holiday treats!

You can work through this baking with us in the Wellness Circle! A Facebook group for this Podcast that full of women just like you – that are on a wellness journey! You can join here: https://facebook.com/groups/audreychristie

Once you join, you will get an email with my Kickstart your Autoimmune Revolution guide. It has 5 steps to get you started on your very own health and wellness revolution.

You will also have just about 48 hours at the airing of this episode to get in  VIP founding member information for the Autoimmune Revolution group – where we will be working through my 5 R’s to healing from autoimmune disease, Rest – Reset – Restore – Rise – Reinforce so that you can stop fighting the autoimmune warrior fight and become an autoimmune conqueror.

To wrap this up…

To wrap this up – By implementing some easy, yet effective healthy baking substitutes and alternatives in your ingredients, you can make your fall and holiday baking treats as healthy as they can possibly be, allowing you to truly have your cake and eat it too.

If you want to join the live training in the Wellness Circle for these Healthy Baking Substitutes check out the link on the show notes page.

Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people get clear of autoimmune disease. I’d be oh so grateful.

I hope you have the most magical and restful day friends, and I challenge you to leave your world, however you can, a little better than how you found it when you got up this morning.

Be well.