I try to use alternative ingredients to create recipes that are whole, healthy and lighter in calories, but still great tasting, but I know not everyone has access to everything in all parts of the world.
Here’s some common alternatives for some of the ingredients I use, in case you want to try your hand at something!
FLOURS
Whole Wheat Pastry Flour
White/All Purpose Flour
1:1 Gluten Free Baking Flour
[Same amount by weight, not cups]
Oat Flour
Make your own! Blend Rolled/Instant Oats in Blender until powdered
Store bought options:
– Almond Flour; Same amount by cups, not weight
– Whole Wheat Pastry Flour/All Purpose Flour/Gluten Free Baking Flour
[Not 100% certain about this one; Some readers have had success]
Same amount by weight, not cups
Unflavored Protein Powder
Regular Flour (Whole Wheat Pastry Flour/All Purpose Flour/1:1 GF Baking Flour)
Note for baked goods:
Remove some moisture (mashed banana, applesauce, yogurt);
about ¼ – ½ cup for every 1 cup of Protein Powder subbed out
Coconut Flour
This is a hard one to swap out because its a LOT more absorbent than other flours, but here’s a suggestion:
3 x the amount of Almond Flour.
Almond Flour
Oat Flour; Same amount by cups, not weight
SWEETENERS
Zero Calorie Monkfruit Sweetener
Coconut Sugar
Regular Confectioners Sugar
[Brown Sugar for 0 calorie Brown Monkfruit Sweetener]
Sugar-Free Maple Syrup
Regular Maple Syrup
Honey
Stevia Powder
Powdered Sugar; I use this conversion chart for the stevia shaker.
MISC.
Peanut Butter Powder
⅔ amount of Peanut Butter
Also reduce the amount of liquid (water or milk) used.
Greek Yogurt
Coconut Yogurt
Almond Milk
Regular Milk
Coconut Milk
Peanut Butter
Almond Butter
Tahini
Cashew Butter
[Any Nut or Seed Butter]
Same amount in Tbsp