Sweet Nutrition Savers!

Planning on preparing any holiday treats this month? Slim down your sweets while getting some extra nutrients into your loved ones tummy, using some veggie and fruit puree alternatives. Your guests will never notice the difference, except the after glow from some added nutrient density. 


(Really Ripened) Bananas: My favorite add in/sugar substitute. I will use bananas to enhance the moisture of my cookies and also cut the sugar input in half.  Did you know, really ripe bananas have naturally changed their composition into a higher sugar player? Fructose content changes once the banana ripens on your counter for a few days (hence the oxidized brown look AND better player in banana bread). Bananas are ready to jump into your muffins, cakes, or cookies in place of sugar (speaking of which, maple syrup and agave are AMAZING exchanges for "refined sugar").  You can also try substituting half the amount of the oil the recipe calls for with the same amount of mashed banana.
*Bonus: Bananas provide 487 milligrams of potassium, which helps protect your heart


Applesauce:
Works best in muffins and cakes. Use an equal amount to replace  some of the butter, oil, or shortening. I tried using this in brownies and unfortunately it dries the brownies out. Stick to the muffins and the cakes.
*Bonus: Added fiber! 1 cup delivers 3 grams. :) 

Coconut Oil: I said goodbye to vegetable oil a year ago and my pallet thoroughly enjoys the gift of coconut oil and grapeseed oil in consumption of baked goods.  


Unrefined (virgin coconut oil) vs. Refined:  Unrefined (or virgin and extra-virgin) coconut oils are made from the first pressing of fresh, raw coconut without the addition of any chemicals. And will have more of a "coconutty" taste.

Refined coconut oil is usually tasteless and odorless. Because it has been refined, it can usually withstand slightly higher cooking temperatures before reaching its smoke point. Refined coconut oils are excellent for cooking foods where you need lots of clean, pure, malleable fat without a dominating coconut flavor (i.e. pie crusts). Note: refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil, but they are still a source of most of the beneficial fatty acids.
*Bonus: Rich source of medium chain fatty acids, shown to enhance immune response, inhibits many chemical carcinogens. Medium chain fatty acids in coconut oil support healthy thyroid function, promoting healthy weight management. Coconut oil has a POWERFUL anti-inflammatory effect and supports healthy brain and nervous system function. 


Canned Pumpkin or Sweet Potato Puree: Susbstitute either one for fat in a one-to-one in spice breads, spice cakes, or chocolate desserts. You can also add a can of pumpkin to a box of brownie mix in place of the eggs and oil.
*Bonus: Huge dose of immune boosting vitamin A and C


Prunes or Dates: These add richness and deepen the color of gingerbread and brownies. Blend a half cup with six tablespoons of water until smooth, then use the puree to replace an equal amount of fat.
*Bonus: Prunes are a good source of iron, and dates provide nearly two grams of fiber each.  
Also adds sweetness to the treat! 


Flaxseed: As an egg replacement (this one has been around for a while). Mix one tablespoon of omega-3 rich ground flaxseed with 3 tablespoons of water (as one egg).

Beet it:  Beets add sweetness and moisture without taking away from the flavor! Add in 2/3 cups of finely grated raw beets to brownie batter and you can reduce the sugar by a quarter cup.
 *Bonus: Beets are captains in circulatory system management 


Have a veggie/fruit substitute you use at home in baking?  Please share below!  We can all use the extra nutrition!