6 Tips To Maximize Nutrition When Baking
Happy World Baking Day!
See below for 6 tips to maximize the nutrient content of your baked goods. Keep in mind recommendations are rough estimates, you may have to experiment with a recipe a few times. We also suggest choosing 1 or 2 additions or swaps per recipe to avoid altering the taste or texture too much.
6 Tips to Maximize Nutrition when Baking:
Add fruit
To cakes, cupcakes - 1/2 to 1 cup whole, chopped, or pureed berries per dozen or cake round
To cookies, bars - 1/2 cup pureed banana per dozen, 1/2 cup unsweetened dried fruit per dozen
Add veggies
To brownies - 1/2 to 1 cup pureed spinach, carrot per dozen
To cupcakes, cakes - 1/2 to 1 cup pureed pumpkin, butternut squash, spinach per dozen or cake round
To quick breads, muffins - 1/2 to 1 cup pureed carrots, cauliflower per dozen
To cookies, bars - 1/2 cup pureed spinach, zucchini per dozen
Add beans
To cookies, bars, or muffins - 1 can chickpeas or white beans per 2 dozen
Add healthy fats
To brownies, cupcakes - 1/2 to 1 cup pureed avocado per dozen
To most baked goods - 1/2 cup chopped nuts, 1/4 cup seeds like ground flaxseed
Mix up the flour
For most baked goods - swap 1/2 of the white flour for whole wheat flour or other flour substitute. Keep in mind not all flours are an even swap so it’s best to do your research before using alternatives like oat flour, gluten free flour, etc.
Swap and pull back on sugar
For most baked goods - swap 1/2 of the white or brown sugar for honey or maple syrup, can also cut amount of sugar by 1/4 without changing the texture, taste (especially if there is fruit or chocolate chips involved for sweetness!)
These are just 6 of the many additions and swaps you can make while baking! Looking for more ideas? Meet with one of our registered dietitians who can provide further recommendations based on your favorite recipes.