--- title: 5 Healthy Baking Swaps You Need to Try description: Healthier, more delicious desserts canonical: https://time.com/3603571/healthy-baking-swaps/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-11-26T19:00:03.000Z article:modified_time: 2026-02-22T02:20:41.292Z article:section: Health og:title: 5 Healthy Baking Swaps You Need to Try og:description: Healthier, more delicious desserts og:url: https://time.com/3603571/healthy-baking-swaps/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt6051b17565050f9a/69876ab13c163946064502e3/baking.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4225 og:image:height: 2377 og:image:alt: baking og:type: article twitter:card: summary_large_image twitter:title: 5 Healthy Baking Swaps You Need to Try twitter:description: Healthier, more delicious desserts twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt6051b17565050f9a/69876ab13c163946064502e3/baking.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Healthy Baking Swaps You Need to Try > Sponsored content. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Nov 26, 2014 7:00 PM UTC  pie crust hand print pie crust hand print Getty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Nov 26, 2014 7:00 PM UTC For me, baking is pure bliss. I love whipping up brownies, cupcakes, cookies, pies, and cornbread. But as a [nutritionist](http://cynthiasass.com/about/who-is-cynthia-sass.html), I also want to feel good about my goodies, whether I’m eating them myself or sharing them with friends and family. To that end I’m always playing around with better-for-you ingredient substitutions. Here are five swaps that will shore up your baked goods’ nutritional profile, while also enhancing the flavor and texture (I promise!) **Trade butter for avocado** I’ve heard [avocado](http://news.health.com/2014/09/12/5-amazing-powers-of-avocado/?hootPostID=189e6b01a97850338f4b6fc681e4b435) referred to as nature’s butter, and the name truly fits. I enjoy avocado’s creamy goodness whipped into smoothies, spread on whole grain toast, or as the base for a dip, but it’s also fantastic in baked good recipes. Just trade each tablespoon of butter in a recipe for half a tablespoon of avocado. This swap slashes calories, and still provides the satisfying texture you crave in a dessert, while also delivering heart-healthier, waistline-trimming monounsaturated fat (MUFAs for short), and significantly boosting the vitamin, mineral, and antioxidant makeup of your treat. Just one note: you might want to use this trick in recipes with cocoa, which masks the color. I’ve used avocado in blondies and cookies, and while the texture and flavor were fantastic, there was a distinct green tint! **HEALTH.COM:** [9 Healthier Dessert Recipes for Fall](http://www.health.com/health/gallery/0,,20849370,00.html) ### Replace wheat flour with bean flour While I tested negative for Celiac disease I do feel better when I avoid [gluten](http://news.health.com/2014/05/19/5-things-you-need-to-know-about-gluten/). Fortunately there are a number of gluten-free flours ideal for baking that also add bonus fiber, protein, and nutrients. One of my favorites is garbanzo bean flour. A quarter cup packs 5g of fiber (versus just 1g in the same amount of all-purpose flour) and I love the nutty flavor and heartiness—but not heaviness—it adds to brownies and muffins. Substitute it in a one-to-one swap for all-purpose or wheat flour. It should work well in any baking recipe. **HEALTH.COM:** [16 Easy, Guilt-Free Cookie Recipes](http://www.health.com/health/gallery/0,,20727879,00.html) ### Use coconut oil in place of shortening Shortening and coconut oil look similar in that both are generally white and solid at room temperature. The difference is shortening is solid because a liquid oil was hydrogenated to make it solid—a man-made process that’s far from natural. Partial hydrogenation creates trans fat, the nutritional villain that’s been linked to a host of health problems, from heart disease and type 2 diabetes to fertility challenges. Fully hydrogenated oil (aka interesterified oil), while technically trans fat free, may be even worse for your health. A Brandeis University study found that subjects who consumed products made with interesterified oil experienced a [decrease in their “good” HDL cholesterol](http://www.nutritionandmetabolism.com/content/4/1/3) a significant rise in blood sugar—about a 20% spike in just four weeks. Enter [coconut oil](http://www.health.com/health/gallery/0,,20637182%5F3,00.html), a natural plant-based fat, which also supplies antioxidants similar to those found in berries, grapes, and dark chocolate. While high in saturated fat, newer research confirms that [not all saturated fats are bad for you](http://www.health.com/health/article/0,,20840543,00.html). [Coconut oil](http://www.health.com/health/gallery/0,,20855271,00.html) contains a type called medium-chain triglycerides, or MCTs, which are metabolized in a unique way. This good fat has actually been shown to up “good” HDL, reduce waist circumference, and increase calorie burning. For baking, substitute it one-for-one for shortening. It’s amazing in pie crust and [chocolate chip cookies](http://www.health.com/health/gallery/0,,20727879,00.html)! **HEALTH.COM:** [Good Fats, Bad Fats: How to Choose](http://www.health.com/health/gallery/0,,20477647,00.html) ### Swap some sugar for pureed fruit While fat used to be public enemy #1, today’s nutritional wisdom dictates including good fats (such as avocado and coconut oil) and shunning [refined sugar](http://www.health.com/health/gallery/0,,20809521,00.html). While removing it entirely in baking isn’t always possible, I have found that I can replace up to 50% of it with pureed [fruit](http://news.health.com/2013/06/27/fruit-isnt-making-you-fat-and-heres-why/), such as bananas, pears, apples, mangoes, papayas, and dried dates or figs pureed with water. In addition to being bundled with fiber, vitamins, minerals, and antioxidants, the naturally occurring sugar in fruit is much less concentrated. For example, a quarter cup (4 tablespoons) of mashed banana contains less than 7 grams of sugar, compared to 12 grams in just one tablespoon of [table sugar](http://www.health.com/health/gallery/0,,20809521,00.html). The replacement ratio can be a little tricky, because some fruits are sweeter than others, but I often find that a quarter cup of pureed fruit can replace a half cup of sugar. (Note: I don’t like my baked goods overly sweet, so some bakers may prefer a one-to-one replacement.) And because fruit has a higher water content, you’ll also need to reduce the liquid in the recipe a bit, typically by a quarter cup. **HEALTH.COM:** [23 Superfruits You Need Now](http://www.health.com/health/gallery/0,,20606331,00.html) ### Upgrade chocolate chips to dark chocolate chunks I’m always singing the praises of [dark chocolate](http://news.health.com/2014/05/09/5-healthy-ways-to-eat-more-chocolate/), and the research just keeps coming. A recent study found that [gut bacteria ferment dark chocolate](http://www.acs.org/content/acs/en/pressroom/newsreleases/2014/march/the-precise-reason-for-the-health-benefits-of-dark-chocolate-mystery-solved.html) to produce substances that fight inflammation, a known trigger of aging and diseases, including obesity. Most of the research about chocolate’s benefits has been done with 70% dark, and the chocolate chips you’ll find in the baking aisle are likely 34% or less (I have seen one brand of 70% but it can be hard to find and quite expensive), so I recommend using a chopped dark chocolate bar instead. It’s easy peasy, and some research shows that chocolate’s aroma, which is released when it’s chopped, pre-sates the palate, which may naturally help you gobble less of the goodies. P.S. If you love chocolate, check out my [vegan chocolate brownie recipe](http://www.popsugar.com/fitness/Vegan-Spinach-Brownie-Recipe-20526282) with a secret superstar ingredient (hint: it’s a veggie). To make them gluten-free use garbanzo bean flour in place of the whole wheat pastry flour. **HEALTH.COM:** [7 Healthy Holiday Cookie Recipes](http://www.health.com/health/gallery/0,,20754763,00.html) [_This article originally appeared on Health.com._](http://news.health.com/2014/11/10/5-healthy-baking-swaps-you-need-to-try/) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3603571/healthy-baking-swaps/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3603571/healthy-baking-swaps/"},"headline":"5 Healthy Baking Swaps You Need to Try","datePublished":"2014-11-26T19:00:03.000Z","dateModified":"2026-02-22T02:20:41.292Z","description":"Healthier, more delicious desserts","url":"https://time.com/3603571/healthy-baking-swaps/","keywords":["Diet & Nutrition","christmas","Holidays","baking","Healthy Eating","Thanksgiving"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt6051b17565050f9a/69876ab13c163946064502e3/baking.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt6051b17565050f9a/69876ab13c163946064502e3/baking.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"baking","caption":"baking","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3603571/healthy-baking-swaps/","name":"5 Healthy Baking Swaps You Need to Try"}}]}] ```