Recipes and techniques from cookbook author and nutritionist Robin Miller.
Robin Miller| Special for The Arizona Republic
Shimmering glazed doughnuts and fruit-studded muffins,sweet quick breads andmoist, fudgy brownies; few things rival the comfort of homemade baked goods.
Traditionally, these treats are high in fat andlow in nutritional density. Many recipes call for ahalf cup or more of oil or butter, which contains 814 calories, 92 grams of fat and 58 grams of saturated fat (vegetable oil has 964 calories, 109 grams of fatand 14 grams of saturated fat). To put that in perspective, for adults, the dietary reference intake (DRI) for fat is 20 to 35% of total calories, or 44 to 77 grams of fat per day for those ona 2,000 calorie per day diet.
If you are trying to watch your fat intake, especially saturated fat, or just want to boost the nutritional value of your favorite baked treat,substituting applesauce or avocado for some or all of the fat in a recipe not only creates a lighter snack,it also adds a nutrient boost.However,there are some basic things you need to consider before you start swapping, here's how to bake with these plant-based fat alternatives.
How to replace butter and oilwith applesauce
Applesauce adds the necessary moisture to hold the dry ingredients together along withheart-healthy soluble fiber. Plus, because applesauce has a high water content, your baked goods will stay moist and fresh longer.
Applesauce can be used as a direct replacement for oil or melted butter in baking, meaning in a 1:1 ratio. If your recipe calls for 1/2 cup of oil, replace it with 1/2 cup of applesauce.
That said, some bakers find that cakes made only with applesauce are denser and chewier, so if you prefer a baked good that more closely resembles the original, replace only half of the fat with applesauce. In this case, if your recipe calls for 1/2 cup of oil, replace half of the oil (1/4 cup) with applesauce.
How to replace butter with avocado
Avocado is an excellent replacement for butter, especially if you are trying to limit your cholesterol intake. This plant-based fat is naturally cholesterol-free. The creamy texture of avocado not only replaces fat beautifully, but the fruit is brimming with protein and heart-healthy monounsaturated fat.
When replacing butter or oil with avocado puree, the ratio is 1:1, just like applesauce. For example, if your recipe calls for 1 cup of butter, replace it with 1 cup of pureed avocado.
When substituting avocado for butter and oil, it’s necessary to mash the ripe fruit first. For the best results, use a ripe, soft avocado and mash by hand or use a food processor to achieve a smooth, creamy puree. Under-ripe avocados are often reluctant to reach that smooth consistency, so make sure you start with an avocado that yields to pressure when you gently press the skin.
Again, many bakers find that replacing all of the fat in a recipe with avocado can greatly alter the flavor, textureand color (green muffins anyone?). Many bakers enjoy making the avocado swap in chocolate-based dishes, such as brownies and chocolate cake, in which the prominent flavor and color of cocoa can mask the avocado color and flavor.
If you want results more akin to the original recipe, replace half of the fat in your recipe with avocado puree. For example, if your recipe calls for 1 cup of butter, replace half of the butter (1/2 cup) with pureed avocado.
What other ingredients can be used asfat substitutesin baking?
Pumpkin puree, mashed bananas, Greek yogurtand mashed sweet potatoes can be swapped in place of butter or oil. The ratio is the same as above. You can replace all or half of the fat for lighter, more nutritious baked goods.
How to make avocado banana muffins
Makes 48 mini muffins
Ingredients:
- Cooking spray
- 2 cups all-purpose flour
- ¾ cup granulated sugar
- 1 ½ teaspoons baking powder
- 1 teaspoon baking soda
- ¼ teaspoon salt
- 1 ¼ cups mashed banana (about 3 bananas)
- ¼ cup mashed ripe avocado, (1 large or 2 small avocados)
- ⅓ cup milk (1% or 2%)
- 1 large egg
- 2 teaspoons vanilla extract
Preparation:
1.Preheat the oven to 350 degrees. Prepare your mini muffin panswith cooking spray or liners (48 total).
2.In a medium bowl, combine the flour, sugar, baking powder, baking soda, and salt. Mix with a fork to combine. Set aside.
3.Combine the bananas and avocado in afood processorand process untilblended. Add the milk, egg and vanilla and process until combined.
4.Add the flour mixture a little at a time, pulsingon and off until just blended. Don’t over-mix! It's okayif there are little lumps.
5.Spoon the batter into the prepared muffin cups, filling each cup about 2/3 full. Bake for 10 to 12 minutes or until a wooden pick inserted into thecenter of amuffin comes out clean or with little moist bits clinging to it.
6.Cool the muffins on wire racks. Store leftovers in airtight containers at room temperature or in the refrigerator.
