How to Reduce Fat and Cholesterol in Your Recipes Without Losing The Taste
You are reading this because you love to bake and make healthy choices for you, your customers and family.
We aim for this article to give you confidence and bake the healthy way.
First, how to reduce fat without losing taste, texture and the look of your baking.
Further on, we give the details in plain English which fats are best and why. You may be suprised to know that butter is best for your heath and a very low fat diet is not.
Let’s get right down to how to exchange ingredients for fat in your baking recipes and still get the same great taste and texture.
- Don’t simply choose very low fat margarine to reduce fat in your baking, the result will be rubbery and flat
- Cooking time may be slightly reduced so keep an eye on the oven.
RECIPE FAT SOURCE: Butter, margarine.
REPLACEMENT: 1/2 fat with 1/2 the amount of mashed or pureed sweet potato, pumpkin, drained stewed fruit.
REDUCTION: Reduce fat by 1/4 without any replacement.
- Avoid using fat reduced margarine below 30% because you’ll be disappointed with the result.
RECIPE FAT SOURCE: Butter, margarine, shortening or oil.
- For a light cake replace 1/2 fat, choose butter with 1/2 the amount of mashed or pureed sweet potato, pumpkin, drained stewed fruit or mashed banana.
- For fruit cake, replace all of the fat, choose butter with 1/2 to 3/4 of mashed fruit or vegetables
- For carrot cake, replace 1/2 oil and add 1/2 prune puree or apple sauce.
- Baby fruit and vegetables also work well.
- Adding fruit and vegetables adds health promoting fibre to your diet.
- Learn more tips and tricks here “Soluble fiber in 41 fruits & recipes for good gut health” and here “14 ways to add fiber to your baking for a healthy gut”
RECIPE FAT SOURCE: Egg and Oil
REPLACEMENT: 250 ml soda, even diet soda will work. Try gingerbeer for gingerbread or spicy muffin.
If on your first try, the cake or muffin is a bit rubbery, try replacing all-purpose flour with gluten-free flour for a softer cake.
Cakes, Muffins, Biscuits, Brownies, Cookies
RECIPE FAT SOURCE: Butter
Same measurement of Cholesterol Free, Trans Fat-Free Margarine, Nut Butters
RECIPE FAT SOURCE: Eggs
Replace one egg with any of the following:
- 1/4 cup fruit or vegetable puree but rising increase agent by 25-50%
- One tsp baking soda and 1 tbsp lemon juice or vinegar
- 1/4 cup of pureed soft tofu
- 1/4 cup of egg substitute
- Two egg whites
- 1 TB ground flaxseed with ¼ cup water
- 2 TB cornstarch and 2 TB water
FULL FAT TO REDUCED FAT DAIRY
- Substitute skim, reduced fat milk or evaporated milk for whole or full-fat milk.
- Substitute whole milk for almond milk, rice milk, oat milk, soy milk or coconut milk
- Full fat yogurt for low-fat varieties.
- Full fat sour cream for low-fat yogurt or buttermilk.
- Full fat condensed milk to skim condensed milk.
DIARY CREAM REPLACEMENT IDEAS
There are many ways to replace cream using milk, butter, oil, however, our goal is to reduce fat. Here are some ideas to replace cream and reduce the fat.
- For every one cup of cream, replace with 1 cup of milk and add 2 TB cornstarch. Stir and chill a couple of times, add Stevia or sugar for sweetness.
- For one cup of cream, mix 1/2 cup silken tofu with 1/2 cup milk such as dairy milk, soy, almond, rice or oat milk. Experiment for the taste you like and to match the recipe. With this tofu and milk mixture, you can whip successfully for cake toppings.
Why reduce fat in your baking?
To bake, you need fat because it is what makes the ingredients in baked goodies work the way they do. The ingredients need to bind together, fluff up and rise to have the traditional cake look, taste and texture.
For health, you also need fat in your diet. Fat provides essential building blocks for your brain, nerves, and hormones and helps to absorb vitamins A, D, and E used for eye sight, heart and bone health.
Fat in the diet is a complex topic. You may ask, how much fat is OK and what type of fat is best. Without writing a scientific article, here is a well-written article about fat in the diet, how much fat and what type.
The are main points:
- Most of us are eating too much fat,
- Most of us would benefit from reducing a few kg’s or pounds,
- Fat has a lot of calories, and it’s easy to eat,
- It’s easy to put on weight eating a lot of fat,
- Fat is linked to heart disease and cancer,
- There are good fats and bad fats,
- Choose the good fats and reduce the bad fats.
After the last point, I thought the article was not clear on good fats and bad fats. As a Dietitian, I like to be up to date with current nutrition research and give my readers the best information. I did some more research on good fats and bad fats and found a recent article from the Harvard University and posted by Wellness Mama. It is very clear , and the results might just surprise you.
- Avoid Vegetable Oils and Products Containing Them such as margarine.
- Avoid Safflower oil and margarine the most as they are high in Omega 6 fat, the plant oil that increases inflammation in the body causing disease.
- Also avoid Sunflower, Corn, Cottonseed and Soybean oils and margarine, these are also high is omega 6 fats.
- Use butter in your baking and pan preparation.
Personally, I have only used butter in my baking and cooking for years. Olive oil for savory cooking is a good choice, and coconut oil is also promoted by many.
The bottom line is, enjoy your baking, reduce the fat when you can and reduce or avoid margarine and oils with safflower, sunflower, corn, cottonseed and soybean oils.
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