What possible healthier substitutions for things like eggs and oil to make when cooking or baking?

I already like to use applesauce instead of oil when baking dessert type things (cakes, muffins), but I have never tried it with breads. Do you have any good healthy substitutions? Asked by Mistral 57 months ago Similar questions: healthier substitutions things eggs oil make cooking baking Food & Drink > Cooking.

Similar questions: healthier substitutions things eggs oil make cooking baking.

Years ago, when fat-free was all the rage and nobody gave much thought to how much sugar we were ingesting, I used to make brownies using a mix and a cup of plain fat-free yogurt (bake as directed). My friends and I would gobble them up, feeling no guilt at all. The yogurt does add a certain tang to the chocolate - and it also makes them extra gooey - but I still remember it being pretty good.

As you mentioned, applesauce also keeps things moist without the use of oil. Bon Appetit Magazine has done some extensive research and experimenting to come up with some delicious desserts using applesauce as the "fat" source. epicurious.com/bonappetit/health/applesauce (p.s.

Epicurious.com is my favorite recipe site. There is none better.) This is a nice article on how fat substitutions work in low-fat baking: home.howstuffworks.com/low-fat-baking.htm. It includes a list of fat substitutes and how they work.

"Fat Substitutes (Fruit Purees) Fruit purees, especially applesauce, are often used as fat substitutes. The pectin from the fruit forms a film around the tiny air bubbles in the batter, similar to what occurs when you cream solid shortenings with sugar, but not as effectively. My favorite fruit puree for baking is unsweetened applesauce.

Not only is it readily available but it is inexpensive and versatile because it doesn’t impart any strong flavor to the final result. Applesauce contains more pectin than other fruit purees, which helps to retain the moistness of baked goods. Even if a recipe is flavored with another fruit puree, I always add a little applesauce as well.

You’ll see recipes here that use pumpkin, banana, and prune purees, among others. Sweeteners Sugars provide sweetness and flavor. Crystalline sugars, such as granulated white sugar and brown sugar, are integral to the creaming process that incorporates air into batters.

Sugar also inhibits gluten formation, which means that sugar helps make baked goods tender. Honey and corn syrup are liquid sweeteners, and while they do provide sweetness, they do not cream well, just as liquid vegetable oils can’t substitute for solid shortenings. Leaveners Most desserts are leavened with baking soda or baking powder, or by the air beaten into egg whites.

(Yeast, not used in this book also makes baked goods rise.) Baking soda (bicarbonate of soda) is alkaline. When it comes in contact with an acidic ingredient like applesauce, buttermilk, or lemon juice and is moistened, the alkali/acid combination creates carbon dioxide. This carbon dioxide expands the air bubbles previously formed by creaming, and makes the baked good rise.In some recipes, depending on the quantity of acidic ingredients included, a combination of baking soda and baking powder is used for better flavor and texture.

Baking powder does not need an acidic ingredient to release its leavening power. Double-acting baking powder begins releasing carbon dioxide as soon as it is moistened, and again when heated in the oven. Some baking powders include sodium aluminum sulfate, but there are aluminum-free baking powders that work just as well, and I prefer them.

Look for a brand like Rumford’s at natural food stores or many supermarkets. Thickeners Not every recipe includes a thickener, although flour certainly has thickening attributes. But many fruit fillings include cornstarch to thicken the juices.

I occasionally use tapioca as a thickener, as well. Flavorings Flavorings enhance a baked good’s aroma and taste. The butter in traditional recipes contributes to and carries flavors throughout the batter.

Even more important, butter has flavor of its own that, when it interacts with sugar, is responsible for the caramelized baked taste we associate with baked goods. In reduced-fat baking, the flavorings must be increased to compensate for the reduction in butter." There are also many bread recipes that don’t use any fats at all, such as this easy one for French bread.

http://www.epicurious.com/recipes/recipe_views/views/235423 And then there’s this...sometimes it’s worth it just to eat the real full-fat version. It’s usually so much more satisfying to me that I’m happy with a much smaller portion. Everything in moderation, and all that.

In fact, I find that I gobble up the substitute goodies (see 1st paragraph) just to feel as though my craving has been satisfied. But that might be because I’m just a hog. Happy Baking!

Sources: experience and opinion McBean's Recommendations Perfect Light Desserts: Fabulous Cakes, Cookies, Pies, and More Made with Real Butter, Sugar, Flour, and Eggs, All Under 300 Calories Per Generous Serving Amazon List Price: $29.95 Used from: $15.03 Average Customer Rating: 5.0 out of 5 (based on 5 reviews) .

Some suggestions Eggs are used in baked goods for leavening, or lightness. They also may serve as a binder. The purpose the egg serves in the original recipe — as well as the amount of egg the recipe calls for — determines whether you need a substitute and, if so, which alternate ingredient will best serve the function of the egg in the recipe.

Flat foods such as pancakes and cookies don't rely on eggs for lift. In fact, in many cases, you can eliminate the egg without noticeably affecting the final product. That's especially true if the recipe calls for only one egg.

If you do omit the egg, however, it's a good idea to add a tablespoon or two of additional liquid — soymilk, fruit juice, or water, for example — for each egg omitted to restore the recipe to its original moisture content. When a recipe calls for three or more eggs — as many cakes do — the eggs perform a vital function and need to be replaced with an ingredient that can deliver a similar effect. In recipes for baked goods that have a light, airy texture, replace eggs with an ingredient that provides lift.

Any of the following ingredients can replace one whole egg in a recipe: * Half a small, ripe, mashed banana. This substitution gives the food a mild banana flavor, which can be nice in recipes for muffins, cookies, pancakes, and quick breads. * 1/4 cup of any kind of tofu blended with the liquid ingredients in the recipe.

Light or reduced-fat tofu cuts down on the fat and calories in the finished product. * 1-1/2 teaspoons of a commercial vegetarian egg substitute, such as Ener-G Egg Replacer, mixed with 2 tablespoons of water. This product is a combination of vegetable starches and works wonderfully in virtually any recipe that calls for eggs.

Natural foods stores sell it in 1-pound boxes. * 1/4 cup of applesauce, canned pumpkin or squash, or pureed prunes. If you use these foods, know that, depending on the recipe, they may add a hint of flavor.

If you want to give the food a lighter texture, add an extra 1/2 teaspoon of baking powder, because using fruit purees to replace eggs can make the finished product somewhat denser than the original recipe. * A heaping tablespoon of soy flour or bean flour mixed with a tablespoon of water. This mixture works similarly to vegetarian egg replacer.

* 2 tablespoons of cornstarch beaten with 2 tablespoons of water. This, too, works much like vegetarian egg replacer. * 1 tablespoon of finely ground flaxseeds whipped with 1/4 cup of water.

The flaxseeds gel and bind with the other ingredients. Replacing eggs in casseroles, loaves, burger patties, and main dishesSome recipes need an ingredient that binds all the other ingredients together. Eggs are famous for acting as the glue that holds meatballs, meatloaf, and casseroles together.

Lacto vegetarian and vegan versions of these traditional foods need something to serve the same purpose. Fortunately, you have many options. As you might suspect, your choice of ingredients to replace eggs in these types of foods depends on the degree of "stick" you need, as well as how the ingredient will blend with the other flavors in the recipe.

Cooked oatmeal may work fine as a binder in a veggie burger patty, for example, but may not be a welcome addition to a vegetable casserole if you don't care for the flavor or texture that it brings to the dish. If you're altering a traditional recipe, you have to experiment a bit to determine just the right amount of an ingredient to serve the purpose. A good starting point with most recipes in which egg acts as a binder is to use 2 to 3 tablespoons of any of the following ingredients (or a combination of them) to replace one whole egg.

If the original recipe calls for two eggs, start with 4 to 6 tablespoons of egg substitute. * Tomato paste * Arrowroot starch * Potato starch * Cornstarch * Whole-wheat, unbleached, oat, or bean flour * Finely crushed breadcrumbs, cracker meal, or matzo meal * Quick-cooking rolled oats or cooked oatmeal * Mashed potatoes, mashed sweet potatoes, or instant potato flakesYou can also try 1/4 cup of any kind of tofu blended with 1 tablespoon of flour or 1-1/2 teaspoons vegetarian egg replacer mixed with 2 tablespoons of water. Replacing eggs in sandwich fillings, salads, and scrambled eggsFinding substitutes for eggs that are hidden in recipes is one thing; finding suitable substitutes for eggs that are more visible in foods is quite another.

Fortunately, tofu looks remarkably like cooked egg whites and functions in much the same way in several popular recipes. * You can use chopped firm or extra-firm tofu in place of egg whites in egg salad. Use your favorite egg salad recipe, but substitute tofu for the hard-boiled eggs.

You can even replace regular mayonnaise with soy mayonnaise for a vegan version. * Cubes of chopped firm tofu are a nice addition to a mixed green salad or spinach salad, standing in for the customary chopped hard-boiled eggs. You can also add chopped or minced tofu to a bowl of Chinese hot and sour soup.

* Try scrambled tofu instead of scrambled eggs at breakfast. Natural foods stores stock "tofu scrambler" seasoning packets, which you may also find in the produce section of your regular supermarket, near the tofu. Many vegetarian cookbooks give recipes for scrambled tofu.

The recipes usually include turmeric to give the tofu a yellow color similar to that of scrambled eggs. You can also use scrambled tofu to fill pita pockets or as a sandwich filling on hoagie rolls. Sources: http://www.dummies.com/WileyCDA/DummiesArticle/id-1081.html .

Some tips. Applesauce is generally the accepted substitute for oil in baking cakes and bread. There are a few alternatives though.

I have never tried replacing the oil with applesauce in breads, but most of the baking sites I found indicated that you can safely substitute up to half of the oil with applesauce while some sites have reported that you can substitute all of the oil. I would also consider using a ’healthy’ oil like coconut oil. You could also try a fruit puree, but like applesauce, it will alter the final taste of the bread.

Egg substitutes are pretty easy. Substitute 2 egg whites for each normal egg in the recipe or use a commercial egg substitute like Egg Beaters. I use the Egg Beaters egg substitute product, and I have had no problems with any of my recipes that use eggs (except that the Egg Beater omelettes aren’t as fluffy as regular eggs).

Some general Sub. Info: When baking muffins or cakes, mashed bananas, applesauce, prunes, and plain yogurt can each be an excellent alternative for cooking oil. It may also be beneficial to add a bit of skim milk to the fruit in order to liquefy it if the cooking oil needs to be of a liquid quality for the recipe.

Not only does this replacement reduce the amount of fat in the recipe, but it also adds a bit of flavor and a healthy component to these otherwise unhealthy foods. When using pureed fruit as a cooking oil substitute, it should replace the cooking oil in equal amounts. If the recipe calls for ¼ cup of cooking oil, for example, ¼ cup of applesauce can be used as a replacement.

This provides the baked good with the moisture that would be supplied by the cooking oil. It is also acceptable to replace only a portion of the cooking oil with a fruit puree substitute. Many recipes, particularly baking recipes, require adding baking oil to the pan in order to prevent sticking.In order to avoid adding this extra fat to the dish, a non-stick cooking spray is an excellent alternative.

It prevents sticking, yet eliminates the unwanted fat and calories associated with cooking oil. Care must be taken, however, to avoid using too much of this spray on a pan. Otherwise, non-stick cooking sprays can add more fat to the recipe than using traditional cooking oil.

Only a thin layer of non-stick cooking spray is necessary. Sources: cooks.com Wanderingkale's Recommendations Baking with Splenda (Healthy Exchanges Cookbook) Amazon List Price: $17.95 Used from: $11.00 Average Customer Rating: 4.0 out of 5 (based on 6 reviews) The Pillsbury Healthy Baking Book: Fresh Approaches to More Than 200 Favorite Recipes Amazon List Price: $22.95 Used from: $1.99 Average Customer Rating: 5.0 out of 5 (based on 3 reviews) Smart Bread Machine Recipes: Healthy, Whole Grain & Delicious Amazon List Price: $8.95 Used from: $36.70 Average Customer Rating: 5.0 out of 5 (based on 5 reviews) Rachael Ray's 30-Minute Get Real Meals: Eat Healthy Without Going to Extremes Amazon List Price: $19.95 Used from: $8.50 Average Customer Rating: 4.0 out of 5 (based on 108 reviews) .

Many things for eggs For oil I have used many fruits You can basically use any fruit based puree ( you've already found applesauce) mixed with a little milk. For Eggs I had a friend give me this website one time 2 tbsp corn starch = 1 egg 2 tbsp arrowroot flour = 1 egg 2 tbsp potato starch = 1 egg 1 heaping tbsp soy powder + 2 tbsp water = 1 egg 1 tbsp soy milk powder + 1 tbsp cornstarch + 2 tbsp water = 1 egg. 1 banana = 1 egg in cakes.

Homemade egg substitute recipe Homemade egg substitutes are less expensive and just as satisfactory. They also have few calories. Here's a low cholesterol egg substitute recipe: 1 tablespoon of nonfat dry milk powder 2 egg whites from large eggs 4 drops of yellow food color pioneerthinking.com/eggsub.html Sources: me and pioneer thinking .

ZUCCHINNI SQUASH,AND HONEY YOU SHOULD CHECK OUT A GOOD VEGAN RECIPE SITE. THE'RE TOO MANY TO LIST. JUST TYPE IN VEGAN RECIPES OR GO ON www.

Foodnetwork bokbok's Recommendations Going bananas: Chiquita debuts appealing fat replacement system.(includes related article on use of Chiquita Brands Inc's fat replacer in baking): An article from: Food Processing Amazon List Price: $5.95 .

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Cooking eggs over light or over easy are they the same.

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