To understand me more, you’d have to know I graduated culinary school with my focus on baking and pastries. Baked goods and pastries I love to my core. While there are many quality gluten free, or paleo recipes out there, my heart still prefers using wheat flour and nice and yellow butter. I live for the classics. For this post, we’re not talking about trashing all your favorite family recipes with new trendy ones. We’re going to talk about how you can make small upgrades so that you can still make grandma’s coconut cake- yet use high quality ingredients to minimize the effects that some less than ideal baked goods can carry. These 9 healthy baking alternatives will improve your baked good with a better texture and flavor as well as make improvements to your metabolic + mental health.
1. Pure vanilla extract
Key reasons to use pure vanilla extract as one of your healthy baking alternatives are:
- Simplicity of the ingredients -water, alcohol, and vanilla beans. Whereas imitation vanilla is chemically engineered.
- Better result for baking: When baking, the natural oils in pure vanilla extract can provide a more rounded, authentic flavor, especially in delicate recipes like custards, frostings, and cakes, where the vanilla flavor is prominent.
2. Organic unbleached flour
Unbleached flour is not treated with chemicals like chlorine or bromine, which are commonly used in the bleaching process.However, these chemicals can leave residual traces in the flour, which would best be avoided. Bleaching flour strips away some of these nutrients, as well as the natural flavor and texture of the wheat.
Organic flour, in addition to being unbleached, is grown without synthetic pesticides, herbicides, or fertilizers. This ensures that you’re avoiding exposure to potentially harmful chemicals that can linger in conventionally grown crops.Organic farming practices tend to focus on soil health and biodiversity, which can contribute to a more nutrient-dense final product.
Many bakers prefer unbleached flour because it has a more natural flavor and texture compared to bleached flour. The natural, slightly creamy color of unbleached flour also lends a more rustic, authentic appearance to baked goods.
The milling process for organic flour is often less industrialized, so the flour may have a slightly coarser texture, which some bakers feel contributes to better-tasting breads, cakes, and pastries.
With my middle child being gluten sensitive, I prioritize this. Organic, unbleached flour is easier on the digestive system compared to conventional, bleached flour. The absence of chemical treatments and preservatives can contribute to a gentler, less irritating product.
3. Free range eggs
Free-range eggs come from hens that are allowed more space to roam outdoors, leading to healthier and happier birds. These eggs are often richer in nutrients, such as omega-3 fatty acids and vitamin D, compared to eggs from caged hens. Additionally, free-range farming practices are typically more environmentally sustainable, with reduced waste and better management of resources.
An even better idea is to buy hens from a local neighbor, farmers market, or even invest in your own flock. Check Facebook marketplace for eggs for sale near you. You should find these cheaper than store bought free range eggs. You’ll never go back to store bought eggs again!
4. Consider more natural sweeteners
- Organic unbleached sugar
- Molasses
- Honey
- Pure maple syrup or maple sugar
- Monk fruit
- Stevia
All of these sweeteners listed above are a healthy baking alternative from typical bleached white sugar.
Natural sugars like maple syrup and honey can do well as a 1:1 ratio for substitution of sugar. However, you do need to consider the hydration aspect and may do best decreasing to .75:1 ratio
Monk fruit or Stevia have the benefit of not spiking blood glucose which could be an increased benefit for those with blood sugar sensitivities (PCOS, insulin resistance, diabetes etc).
Also, natural sugars have no been stripped of their minerals and by choosing natural sweeteners- you would be increasing your mineral intake
Please, also consider cutting back on sugar amounts also! So many times I have found the amount of sugar unnecessary! you may too!
5. Freshly milled flours
We are lucky to live nearby a local flour mill that still stone grinds wheat, buckwheat, corn etc. If you’re looking for a miller you ca keep at home, check this one out.
Choosing freshly milled flours offers numerous benefits, particularly in terms of nutritional value, flavor, and baking quality. Freshly milled flour retains more of its natural nutrients, such as vitamins, minerals, and fiber, which can degrade over time when flour is stored for long periods. Since the grain is milled just before use, it also preserves more of its natural oils, resulting in a richer, more robust flavor and aroma in baked goods. Additionally, freshly milled flour contains more of the whole grain, leading to higher fiber content and a lower glycemic index, which can be better for digestive health and blood sugar control.
Freshly milled flours may change the result of your baked goods, so it may take some fine tuning to get it into the right routine. This is something I am still a student of.
For more information on freshly milled flours and their amazing benefits, look here.
6. Quality fats:
- Grass fed butter
- Coconut oil
- Avocado oil
Throw out the shortening, we’re using real fat here as one of your healthy baking alternatives. Often people associate consuming fats to a wide waistline and choose the low-fat options to be “healthier”. With a decrease in the intake of fat, the body and its functions suffer. Joints become stiff, skin is dry, hair even falls out. You also lose the ability to emulsify fat soluble vitamins like A, D, E, and K.
Along these lines, it’s important to recognize not all dietary fat is the same and the balance of these fats works to get your body back into harmony. Specific types of fat also work to control inflammation in the body. Creating a balance in Omega 6 vs Omega 3 (2:1) you will be able to see a decrease in your consistent hunger, mood irregularities, skin issues, and brain fog.
While fat IS high in calories it is the MAIN source of fuel for the brain. Fats burn like logs in a fire: slowly, cleanly and consistently. When your body is in fat-burning mode, you will experience satiety and steady energy throughout the day.
By choosing quality fats you are choosing more vitamins, and good clean energy for the brain.
7.Dark chocolate
Dark chocolates with a high cocoa content has a range of health benefits It is rich in antioxidants, particularly flavonoids, which can help reduce inflammation, improve heart health, and lower the risk of chronic diseases by protecting cells from oxidative stress. Dark chocolate has also been linked to improved brain function, as it can enhance blood flow to the brain, boost mood, and support cognitive performance.
8. Dye free sprinkles or natural colored dyes
Food dyes have continued to be a topic of controversy in regards to their safety. Food dyes are pretroleum based chemical with only a visual benefit to the consumer. While many artificial colors are banned in other countries -or even require warning labels, the United states continues to use these artificial substances in many of the foods marketed specifically towards children. 40% of the foods marketed toward children have food dyes. Foods created without these harmful dyes are becoming more and more available, and your world can still be brightly colored without the potential side effects.
Some companies creating brightly colored dyes and sprinkles are Color Kitchen, Watkins.
If you’re looking to avoid dyes altogether, consider shopping at Thrive Market. 40% off your first order here.
9. Quality sea salt
Unlike table salt, which is heavily refined and stripped of most trace minerals, sea salt is harvested through the evaporation of seawater and typically retains a broader range of minerals like magnesium, calcium, and potassium, which can contribute to a more balanced intake of electrolytes. These minerals may also support better hydration and overall bodily functions. Additionally, sea salt often has a coarser texture and more complex flavor, allowing for more control over seasoning and enhancing the taste of food with less sodium.
Don’t believe me? Do a salt taste test for yourself. You’ll understand it better after that!
These items will have your baked goods improve in quality and texture and there will be no going back.
Enjoy your cookie baking marathons in peace knowing you chose the best possible ingredients for your baking.
xo
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