Transcript
Healthy Holiday Baking Guide
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Substitution Ingredient Guide Create nourishing treats for your family and friends this holiday season. Use your favorite holiday recipe and make it a lot healthier with these healthy ingredient substitution suggestions. www.wellandtight.com
Original Ingredient
Healthy Substitute
Instruction, Benefits
Sugar
Banana
1:1 ratio, purée with 1 TBS of water until smooth
Coconut Palm Sugar
1:1 ratio, 3-9% fructose, similar taste as brown sugar
Apple or Prune Puree
Use ½ needed, 50% fructose, minerals Use ½ needed, apple for light and prune for dark
Avocado or Banana
1:1 ratio, mash well
Plain Greek Yogurt
User ½ needed, makes fluffy cookies.
Spelt Flour
1:1 ratio, nutrient rich
Oat Flour
1:1 ratio, gluten free
Coconut Flour
1:1 ratio, gluten free
Almond Flour
1:1 ratio, gluten free
Milk
Almond or Coconut Milk
1:1 ratio
Eggs (Allergy)
Apple Sauce
1 egg = ¼ apple sauce + ½ tsp baking powder
Banana
1 egg = ¼ mashed banana
Chia Seeds
1 egg = 1 TBS ground flaxseed + 3 TBS of water
Maple Syrup Butter or Margarine
Flour
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Chocolate Almond Banana Bites
INGREDIENTS 2 ripe bananas 2 TBS almond butter 2 TBS unsweetened applesauce 1 cup organic dark chocolate chips
DIRECTIONS - Slice each banana into ¼ inch medallions. - Combine the apple sauce and almond butter and use as a filler between two pieces of banana. - Freeze the mini banana sandwiches for 30 mins. - While the banana sandwiches freeze, melt the chocolate chips in a heat safe dish over boiling water. - Dip the frozen banana sandwiches in the melted chocolate and freeze for an additional 15 mins. - Enjoy!
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Coconut, Apple & Oat Macaroon Balls
INGREDIENTS ½ cup unsweetened vanilla almond milk ¾ apple sauce ¾ cup coconut sugar 5 TBS cocoa 3 cups oats ½ cup prune puree ¼ TSP salt 1 TSP vanilla 1 cup shredded unsweetened coconut
DIRECTIONS - Combine almond milk, apple sauce, coconut sugar and cocoa powder in a saucer and stir over low heat until sugar has dissolved. - Bring mixture to a low boil and add oats and prune puree. Mix well - Cook for 2-3 minutes and then remove from the heat. - Add salt, vanilla and shredded coconut. Stir until mixed well. - Form balls and chill in fridge for 15 mins. - Enjoy!
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Festive Holiday Nut Mix
INGREDIENTS 2 TBS egg white 1 TBS vanilla 3 TBS organic maple syrup 2 TSP cinnamon 1 TSP nutmeg 1 TSP allspice 3 cups raw pecans and almonds 1 cup unsweetened dried cranberries ¼ TSP coarse ground salt
DIRECTIONS - Wisk together egg white, vanilla and maple syrup. Stir in spices. - Add in nuts and cranberries and stir well until they are evenly coated with spice mix. - Line a large baking sheet with a silicone mat and evenly distribute the nuts. Sprinkle salt on top of the nuts. - Bake at 350 degrees F for 20 minutes, turning halfway. - Enjoy!
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Coconut Peppermint Patties
INGREDIENTS ¼ cup mashed banana ¼ cup unsweetened applesauce ½ cup extra-virgin coconut oil ¾ cup finely shredded unsweetened coconut 2 TSP peppermint extract 1 cup unsweetened chocolate
DIRECTIONS - Blend the mashed banana, apple sauce and peppermint together. Add in coconut and pulse a few times to mix. - Fill mini muffin tins 1/3 full with coconut mixture and freeze until hardened. - While the coconut patties are freezing, melt the chocolate in a heat safe dish above boiling water. - Dip the frozen coconut patties in the chocolate and put into the fridge to harden. - Enjoy!
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Soft Spelt Ginger Clouds
INGREDIENTS 2 ¼ cups spelt flour 2 ½ TSP ground ginger 1 TSP each baking soda, cinnamon, ground cloves ¼ TSP salt ¾ cup plain 2% or 5% Greek yogurt ¼ coconut sugar 1 egg 1 TBS water ¼ cup molasses
DIRECTIONS - Pre-heat your oven to 350 degrees. Mix all the dry ingredients together and set aside. - In a large bowl beat Greek yogurt, coconut sugar and egg together. Add in water and molasses. - Combine wet and dry ingredients and form balls on a greased cookie sheet and flatten slightly. - Bake 8-10 minutes and cool completely.
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Almond Coconut ‘Sugar’ Cookies
INGREDIENTS ½ cup plain 5% Greek yogurt ¼ cup coconut oil ¾ cup coconut sugar 2 eggs 2 tsp vanilla extract 2 ¼ cups almond flour and ½ cup coconut flour ½ TSP baking soda ½ TSP salt
DIRECTIONS -
Combine the Greek yogurt, coconut oil and sugar together. Add in the eggs and vanilla and mix until smooth. In a separate bowl combine all the dry ingredients and mix well. Combine dry and wet ingredients and create a large ball of dough. Cover in plastic wrap and place in fridge for 30 mins. - Place small balls of dough on the cookie sheet flatten slightly. - Bake at 350 degrees for 10-15 mins. Keep an eye on the oven after 10 mins to make sure the cookies don’t burn.
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