Page 85 - Workzbe Cookbook

Substitutions when Baking:

1 cup unsweetened applesauce for 1 cup sugar. Use it in: Cookies, cakes,
muffins. Reduce liquid in the recipe by 1/4 cup.
1 cup pureed black beans for 1 cup flour. Use it in: Brownies. Beans add fiber
and protein and make baked goods moister without changing their flavor.
1 cup white whole wheat flour for 1 cup white flour. Use it in: Any type of baking!
Cookies, brownies, breads, etc.
1/2 cup unsweetened applesauce + 1/2 cup fat for 1 cup oil, butter or shortening.
Use it in: Any sweet bread (think banana or zucchini) or muffins.
1 cup pureed avocado for 1 cup butter. Use it in: Brownies, chocolate cookies,
chocolate cakes. Reduce oven temp by 25% and increase baking time.
1 cup (100% pure) pumpkin puree for 1 cup butter. Use it in: Brownies, cookies,
cakes, sweetbreads.

1 cup mashed banana for 1 cup oil or butter. Use it in: Brownies, cookies.
Reduce cooking time by 25%. Bananas also add sweetness, so you might
also try using less sugar.
1 cup nonfat Greek yogurt for 1 cup butter or oil. Use it in: Cakes, muffins,
cookies.
Reduce the recommended sugar by 25%, you likely won't miss it in the recipe.
Use it in any baked goods.
1/2 coconut sugar OR 1/3 cup of maple syrup OR 1/3 cup of honey for 1 cup of
white sugar. Use it in any baking goods.

Substitutions for meals at home or when eating out:

Drink water or unsweetened tea, rather than soda, juice, alcohol, and other
beverages high in calories.
Instead of ordering a side of fries, order a vegetable such as a side salad or steamed
vegetables.
Choose grilled or baked rather than fried options.
Request salad dressing on the side or plain vinegar, such as red wine vinegar or

balsamic vinegar with or without the oil.
Don't feel like you need to finish every last bite of your meal. If eating out, eat until
you no longer feel hungry and put the leftovers in a container to take home. If eating
at home, eat until you no longer feel hungry and put the leftovers in a container in the
fridge.