Healthy Baking Hacks!

Healthy Baking Hacks!

Are you trying to lose weight but love baked goods?  Follow these healthy baking hacks and you can enjoy the baked goods you love, but with less sugar, calories and fat!

Applesauce for Sugar

Use 1 cup of unsweetened applesauce instead of 1 cup of sugar.  There are nearly 800 calories in one cup of sugar and only 100 in a cup of unsweetened applesauce!  Plus you are adding both fiber and moisture.  A winning swap!



Greek Yogurt for Sour Cream or Oil

Plain, nonfat Greek yogurt can be used at a 1:1 ratio in place of sour cream or oil.  This works for baked goods, but also works very well to replace sour cream in everyday use.  It’s higher in protein, lower in fat, and offers a very similar flavor and texture.



Bananas for Oil or Sugar

When making brownies, pancakes, muffins or cookies, consider using mashed bananas.  At a ratio of 1:1 as a swap for sugar and/or oil, they are sure to improve the nutritional quality of the foods you’re eating!  They lower the calorie content of the dish and add in extra potassium and vitamin B6.




100% Whole Wheat Flour for White Flour

Use 7/8 of a cup of whole wheat flour in place of 1 cup of white flour to increase the concentration of B-vitamins, fiber and protein in your favorite foods.  Foods made with whole wheat flour (as opposed to white flour) are more likely to keep you fuller for longer!



Canned Pumpkin for Oil

Instead of 1 cup of oil, substitute one cup of canned pumpkin.  While canned pumpkin has only about 100 calories per cup, oil can pack around 1900 calories!  People commonly underestimate how calorie dense oil is.  A swap like this makes a huge difference!




Berries for Chocolate Chips

Looking to sweeten up some muffins or cookies?  Have you tried using berries instead of chocolate chips?  If not, you should give it a try!  Raspberries and blueberries work especially well in place of higher calorie options like chocolate chips.




Evaporated Skim Milk for Heavy Cream

When making whipped cream, cakes, scones or biscuits, consider using evaporated skim milk in place of heavy cream.  It is dramatically lower in fat and calories than the heavy cream!




Substitute Cocoa Nibs for Chocolate Chips

Cocoa nibs are unprocessed, unhusked cocoa beans.  Although they aren’t as sweet as chocolate chips, they are significantly lower in calories and sugar and can still help you satisfy your chocolate cravings. They are also rich in antioxidants.




Monkfruit in the Raw for Sugar

Monkfruit in the Raw is a natural sweetener, like sugar, but it is much lower in calories.  Some people notice an after-taste with stevia-based products, so we recommend trying monkfruit.  It has a flavor very similar to sugar.  Use at a 1:1 ratio for sugar.


If you are trying to lose weight, please consider visiting us at Olivera Weight Loss.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Loss for patients who qualify.   For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

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