{"id":26054,"date":"2020-12-04T10:43:44","date_gmt":"2020-12-04T15:43:44","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=26054"},"modified":"2020-12-07T17:20:22","modified_gmt":"2020-12-07T22:20:22","slug":"healthier-holiday-baking","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthier-holiday-baking\/","title":{"rendered":"5 Ingredient Swaps For Healthier Holiday Baking"},"content":{"rendered":"<p>2020 has been a year of uncharted territory. From virtual workouts to banana bread recipes, we all left our comfort zones and tried something different in order to adapt to our new normal.<\/p>\n<p>For many, baking became the great escape from the stress of the coronavirus pandemic and political feuds\u2014and we spent quite a bit of downtime experimenting in the kitchen.<\/p>\n<p>With the cold air creeping in and holiday season in full blast, comforting sweets and treats are even more appealing right now. However, none of us want to be shopping for new pants sizes come January.<\/p>\n<p>Here, our team of nutritionists share their go-to ingredient swaps for healthy holiday baking<strong><i>\u2014<\/i><\/strong>and their favorite recipes to use them in. Preheat the oven, read up, and prepare to have your cake and prioritize your health, too.<\/p>\n<h2><strong>1. Coconut Oil<\/strong><\/h2>\n<p>This coconut-derived fat is the perfect substitute for other fats when aiming for healthier holiday baking. Swap it one-to-one for both solid fats (like butter) or liquid fats (like canola or vegetable oil), says The Vitamin Shoppe nutritionist Roseanne Schnell C.D.N. Use room temperature oil instead of butter, or heat it up to replace liquid fats.<\/p>\n<p>\u201cI love using coconut oil in my baked goods. Not only does it incorporate some easily digestible fats called MCTs (medium-chain triglycerides), but it adds a unique flavor profile,\u201d says The Vitamin Shoppe nutritionist Rebekah Blakely R.D.N. \u201cI think it adds just a touch of creamy sweetness, but, in most cases, the coconut flavor is undetectable.<\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/coconut-oil-vs-mct-oil\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>The Difference Between MCT and Coconut Oil\u2014And How To Use Each<\/strong><\/a><\/p>\n<p>When choosing a coconut oil for healthier holiday baking, Schnell suggests opting for a virgin, unrefined, cold-pressed oil like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-extra-virgin-coconut-oil-15-oz-solid\/vs-2521\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Organic Extra Virgin Coconut Oil<\/a>. This is the purest, least-processed form. However, if you want to avoid all traces of coconut flavor, opt for a refined oil, says The Vitamin Shoppe nutritionist Brittany Michels M.S., R.D.N., L.D.N. (The refined stuff also has a higher smoke point.)<\/p>\n<p>Want to put coconut oil to the test? Whip up Schnell\u2019s delicious Cinnamon Bun Protein Bites.<\/p>\n<h3><strong>Cinnamon Bun Protein Bites\u00a0\u00a0 <\/strong><\/h3>\n<p>Ingredients:<\/p>\n<ul>\n<li>1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/v-thrive-grass-fed-whey-protein-vanilla-1-5-lb-powder\/vs-3838\" target=\"_blank\" rel=\"noopener noreferrer\">Vthrive The Vitamin Shoppe brand Vanilla Grass-Fed Whey Protein<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/plant-protein-vanilla-1-lb-powder\/vs-3320\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Vanilla Plant Protein<\/a><\/li>\n<li>1 cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/gluten-free-rolled-oats-32-oz-powder\/brl1008\" target=\"_blank\" rel=\"noopener noreferrer\">gluten-free rolled oats<\/a><\/li>\n<li>\u00bd Tbsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ceylon-cinnamon-2-8-oz-powder\/soc1001\" target=\"_blank\" rel=\"noopener noreferrer\">Ceylon cinnamon<\/a><\/li>\n<li>2 Tbsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/coconut-oil-10-oz-oil\/vs-4280\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Liquid Coconut Oil<\/a><\/li>\n<li>\u00bc cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/plnt-raw-honey-24-oz-honey\/vs-0152\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand 100% Pure Raw Honey<\/a><\/li>\n<li>\u00bd cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/almond-butter-classic-16-oz-16-oz-cream\/jnb1006\" target=\"_blank\" rel=\"noopener noreferrer\">all natural almond butter<\/a><\/li>\n<li>\u00bd tsp pure vanilla extract<\/li>\n<li>1-2 Tbsp water, as needed<\/li>\n<li>Sea salt for sprinkling, optional<\/li>\n<\/ul>\n<p>Directions:<\/p>\n<ol>\n<li>Mix protein powder, oats, and cinnamon in a food processor and blend until a flour consistency forms.<\/li>\n<li>Add almond butter, coconut oil, honey, and vanilla extract to the food processor. Blend until a dough-like consistency forms. If dough is too dry, add one tablespoon of water at a time and blend until you reach the desired consistency. The dough should be firm but moist.<\/li>\n<li>Line a loaf pan with parchment paper. Fill the pan with the dough. Pat down gently and evenly using the back of a spatula. (If the dough sticks to the spatula, rub some coconut oil on it.)<\/li>\n<li>Sprinkle the top with sea salt, if desired.<\/li>\n<li>Place in the freezer for 30 minutes to set.<\/li>\n<li>Cut five vertical slices and four horizontal slices for 30 bites.<\/li>\n<\/ol>\n<h2><strong>2. Honey<\/strong><\/h2>\n<p>Though it may take a slightly more experienced baker to swap in honey for white sugar, honey is an excellent substitute for healthier holiday baking.<\/p>\n<p>\u201cHoney does not spike your blood sugar like white sugar does,\u201d says The Vitamin Shoppe Nutritionist Karen Cooney M.A., C.N., C.H.H.C.<\/p>\n<p>Blakely likes to cook with <a href=\"https:\/\/www.vitaminshoppe.com\/p\/plnt-raw-honey-24-oz-honey\/vs-0152\" target=\"_blank\" rel=\"noopener noreferrer\">raw honey<\/a>, in particular, since it\u2019s less processed, contains trace minerals, and may offer seasonal allergy support. Because honey may lose some of these benefits when heated, Schnell prefers to use it in no-bake or low-temperature recipes.<\/p>\n<p>That said, you can swap honey in for sugar in most recipes. Just keep in mind that honey is naturally sweeter than table sugar and will add significant liquid to your recipe.<\/p>\n<p>Generally, you\u2019ll want to cut the amount of other liquids by about one-fourth for every cup of honey you swap in, says Blakely. Plus, you\u2019ll only need about one-half to one-third cup of honey for every cup of sugar. (Otherwise, your treat may be overly sweet.) Lastly, add a pinch of baking soda to your batter, because honey can keep treats from rising, she suggests.<\/p>\n<p>These <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/raw-honey-plnt-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\">five melt-in-your-mouth recipes<\/a> put raw honey front and center. Or, you can whip up Michels\u2019 Chocolate Macaroon recipe.<\/p>\n<h3><strong>Chocolate Macaroons <\/strong><\/h3>\n<p>Ingredients:<\/p>\n<ul>\n<li>2 cups <a href=\"https:\/\/www.vitaminshoppe.com\/p\/unsweetened-shredded-organic-coconut-1-bag\/n8-2112\" target=\"_blank\" rel=\"noopener noreferrer\">unsweetened coconut flakes<\/a><\/li>\n<li>1 Tbsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-coconut-flour-16-oz-flour\/brl1010\" target=\"_blank\" rel=\"noopener noreferrer\">coconut flour<\/a><\/li>\n<li>\u00bd cup <a href=\"https:\/\/vitaminshoppe.jiveon.com\/external-link.jspa?url=https%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fcoconut-oil-54-oz-solid%2Fvs-3530\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Extra Virgin Coconut Oil<\/a><\/li>\n<li>5 Tbsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-cocoa-powder-8-oz-powder\/vs-3678\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Organic Cacao Powder<\/a><\/li>\n<li>\u00bc cup <a href=\"https:\/\/vitaminshoppe.jiveon.com\/external-link.jspa?url=https%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fplnt-raw-honey-24-oz-honey%2Fvs-0152\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand 100% Pure Raw Honey<\/a><\/li>\n<li>\u00bd tsp vanilla extract<\/li>\n<li>\u00bc tsp finely ground sea salt<\/li>\n<\/ul>\n<p>Instructions:<\/p>\n<ol>\n<li>In a medium bowl, combine all ingredients and mix well.<\/li>\n<li>Roll into one-inch balls and place on a parchment-lined baking sheet. Freeze until firm and enjoy!<\/li>\n<\/ol>\n<h2><strong>3. Coconut Sugar<\/strong><\/h2>\n<p>In recipes that call for cane sugar, an easy one-to-one swap for a healthier treat is coconut sugar, says Cooney.<\/p>\n<p>\u201cNutritionally, one difference between coconut sugar and regular cane sugar is that coconut sugar has a lower glycemic index,\u201d Cooney explains. \u201cThis means that it will have a lower impact on your blood glucose levels, making it a particularly beneficial choice for diabetics.\u201d Plus, coconut sugar contains amounts of iron, zinc, calcium, and potassium.<\/p>\n<p>Ready to make over a classic cookie with coconut sugar? Turn on your oven for some healthier holiday baking, and give Cooney\u2019s Cinnamon Sugar Cookies a try.<\/p>\n<h3><strong>Cinnamon Sugar Cookies\u00a0 <\/strong><\/h3>\n<p>Ingredients:<\/p>\n<ul>\n<li>2 1\/2\u00a0cups\u00a0gluten-free flour (or flour of choice)<\/li>\n<li>2\u00a0tsp\u00a0baking soda<\/li>\n<li>1 tsp\u00a0cinnamon<\/li>\n<li>3\/4\u00a0cup\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-extra-virgin-coconut-oil-15-oz-solid\/vs-2521\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Organic Extra Virgin Coconut Oil<\/a><\/li>\n<li>1\/2 cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-coconut-sugar-1-lb-powder\/yr-1019\" target=\"_blank\" rel=\"noopener noreferrer\">coconut sugar<\/a><\/li>\n<li>1\u00a0egg<\/li>\n<li>1\/4\u00a0cup\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/plnt-raw-honey-24-oz-honey\/vs-0152\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand 100% Pure Raw Honey<\/a><\/li>\n<li>1\u00a0tsp\u00a0vanilla extract<\/li>\n<li>1\/4\u00a0tsp salt<\/li>\n<\/ul>\n<p>Directions:<\/p>\n<ol>\n<li>Preheat the oven to 375 degrees Fahrenheit. Whisk together flour, baking soda, cinnamon, and salt.<\/li>\n<li>In a separate bowl, mix coconut oil and coconut sugar together. Then, mix in the egg, vanilla, and honey. Beat until combined.<\/li>\n<li>Combine dry ingredients into the wet and refrigerate for at least 20 minutes.<\/li>\n<li>Bake at 375 degrees Fahrenheit for 10 minutes.<\/li>\n<\/ol>\n<h2><strong>4. Stevia\u00a0<\/strong><\/h2>\n<p>Though honey and coconut sugar are great healthier holiday baking alternatives, if you\u2019re hunting for a zero-calorie sweetener, stevia is your savior.<\/p>\n<p>\u201cIf you\u2019re looking for a sugar-free or reduced-sugar version of your baked goods, stevia is the alternative you want,\u201d says Blakely. \u201cIt\u2019s more natural than other calorie-free sweeteners and can be used in baking.\u201d<\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/baking-recipes-to-beat-boredom\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>9 High-Protein Recipes To Bake When You\u2019re Bored At Home<\/strong><\/a><\/p>\n<p>Stevia is around 300 times sweeter than sugar, so it needs to be cut down considerably when baking, says Schnell. For that reason, Michels suggests swapping one teaspoon of stevia for every one cup of sugar a recipe calls for. Of course, though, you can always taste test to determine if you need more sweetness.<\/p>\n<p>\u201cI prefer to use part stevia and part natural sugar, as keeping a little bit of real sugar in there helps cut any bitterness from the stevia and helps make sure your creation still browns appropriately,\u201d Blakely says.<\/p>\n<p>You can find stevia in both a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/stevia-extract-organic-28-g-powder\/vs-2589\" target=\"_blank\" rel=\"noopener noreferrer\">powder<\/a> and<a href=\"https:\/\/www.vitaminshoppe.com\/p\/stevia-4-oz\/vs-2493\" target=\"_blank\" rel=\"noopener noreferrer\"> liquid<\/a> form and use them interchangeably, but Cooney usually opts for the less processed liquid version. Schnell recommends looking for a raw organic stevia or stevia rebaudiana leaf extract to keep your creation as natural as possible.<\/p>\n<p>Michels loves using stevia to make Keto-Friendly Chocolate Fat Bombs, which require zero actual baking time but provide all the chocolatey goodness you crave.<\/p>\n<h3><strong>Keto-Friendly Chocolate Fat Bombs <\/strong><\/h3>\n<p>Ingredients:<\/p>\n<ul>\n<li>1-2 tsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/stevia-extract-100-packets\/vs-2425\" target=\"_blank\" rel=\"noopener noreferrer\">The Vitamin Shoppe brand Stevia Extract<\/a><\/li>\n<li>2 tsp <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-cocoa-powder-8-oz-powder\/vs-3678\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Organic Cacao Powder<\/a><\/li>\n<li>4 oz cream cheese<\/li>\n<li>4 Tbsp grass-fed butter<\/li>\n<li>1\/4 cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-extra-virgin-coconut-oil-15-oz-solid\/vs-2521\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Extra Virgin Coconut Oil<\/a><\/li>\n<\/ul>\n<p>Directions<\/p>\n<ol>\n<li>Thoroughly mix all ingredients.<\/li>\n<li>Spoon two-tablespoon balls into six cupcake liners, freeze, and enjoy.<\/li>\n<\/ol>\n<h2><strong>5. Black Beans<\/strong><\/h2>\n<p>Don\u2019t worry, we\u2019re not telling you to make some kind of hybrid taco-cookie. In chocolatey recipes, Michels loves to swap one cup of black beans in for one cup of flour. This adds a ton of nutrients, like magnesium, calcium, and phosphorus, and gives baked goods extra richness.<\/p>\n<p>\u201cBlack beans are chock full of fiber, making them helpful for digestion and for maintaining stable blood sugar,\u201d Cooney says. \u201cThey tend to be lower in calories but more filling, because they take longer to digest. This means you\u2019ll likely eat less and stay satisfied for longer.\u201d<\/p>\n<p>Dive into bean-based healthier holiday baking with Cooney\u2019s favorite cookie recipe.<\/p>\n<h3><strong>Chocolate \u201cBean\u201d Cookies <\/strong><strong>\u00a0<\/strong><\/h3>\n<p>Ingredients:<\/p>\n<ul>\n<li>1 cup canned black beans, rinsed and drained<\/li>\n<li>\u00bc cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-cocoa-powder-8-oz-powder\/vs-3678\" target=\"_blank\" rel=\"noopener noreferrer\">plnt brand Organic Cacao Powder<\/a><\/li>\n<li>2 cupss <a href=\"https:\/\/www.vitaminshoppe.com\/p\/oats-rolled-quick-om-32-oz\/brl1168\" target=\"_blank\" rel=\"noopener noreferrer\">quick cooking rolled oats<\/a><\/li>\n<li>1 tsp vanilla extract<\/li>\n<li>1\/3 cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/maple-syrup-16-oz\/n8-1894\" target=\"_blank\" rel=\"noopener noreferrer\">maple syrup<\/a><\/li>\n<li>\u00bd tsp\u00a0baking soda<\/li>\n<li>\u00bd tsp baking powder<\/li>\n<li>1 cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/choc-chips-extra-dark-11-5-oz\/gtt1001\" target=\"_blank\" rel=\"noopener noreferrer\">dark chocolate chips<\/a><\/li>\n<li>2 Tbsp brewed coffee<\/li>\n<li>\u00bc\u00a0tsp salt<strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p>Directions:<\/p>\n<ol>\n<li>Preheat oven to 350 degrees Fahrenheit.<\/li>\n<li>Add all ingredients, except\u00a0the chocolate chips, into a stand mixer. Mix until fairly smooth and starting to ball up.<\/li>\n<li>Fold the chocolate chips into the batter.<\/li>\n<li>Scoop out 12 cookies, roll into balls, and place on a cookie sheet with parchment paper or spray.<\/li>\n<li>Bake for 10 to 12 minutes and let cool on a rack.<\/li>\n<\/ol>\n<p><em><strong>Want more nutrition tips\u2014for FREE? <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\">Book a consultation<\/a> with any of The Vitamin Shoppe&#8217;s nutritionists today.\u00a0<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>2020 has been a year of uncharted territory. From virtual workouts to banana bread recipes, we all left our comfort zones and tried something different in order to adapt to our new normal. For many, baking became the great escape from the stress of the coronavirus pandemic and political feuds\u2014and we spent quite a bit<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthier-holiday-baking\/\">Read More <span class=\"screen-reader-text\">5 Ingredient Swaps For Healthier Holiday Baking<\/span><\/a><\/p>\n","protected":false},"author":74,"featured_media":26056,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-26054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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