By Stepfanie Romine, co-author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight"
In all recipes, fat adds moisture and richness. But per cup, butter adds 1,627 calories and 184g of fat, shortening packs 1,845 calories and 205g of fat, and even heart-healthy oil boasts 1,927 calories and 218g of fat. Divided among a batch of four dozen cookies, that's at least 34 calories and 4g fat per cookie attributed to the oil (or butter) alone. But who eats just one? Thankfully, you can cut some of the fat when you bake, but you should only swap half the fat a recipe calls for. (Cookies made with fruit purée will not get crispy and will have a cakelike texture; low-fat muffins tend to be dense.)
Try one of these 4 substitutes:
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Unsweetened applesauce has a neutral flavor that works well in almost every baked good. It adds moisture and fiber to recipes while cutting fat.
How much: Replace half the butter, oil or shortening called for with an equal amount of applesauce Best used in: Any baked goods, especially cakes Calorie swap: Save at least 1,550 calories and 184g fat per cup |
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Pumpkin purée is not just for pies. Keep unsweetened pumpkin purée on hand year round to cut fat and add flavor to most baked goods. As with all low-fat baked goods made with fruit, expect moist, spongy treats.
How much: Replace half the butter, oil or shortening called for with an equal amount of purée Best used in: Spiced breads, cakes or muffins; quick breads, pancakes and brownies Calorie swap: Save at least 1,500 calories and 184g fat per cup |
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Prune purée has a rich flavor that blends well with chocolate and spices.
How much: Replace half the butter, oil or shortening called for with an equal amount of purée (buy jarred prunes in the baby food aisle or make your own purée by mixing 6 Tbsp of hot water with 8 oz of prunes in a blender) Best used in: Chocolate baked goods, brownies, gingerbread and spice cakes Calorie swap: Save at least 1,365 calories and 184g fat per cup |
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Bananas add flavor, fiber and moisture, much like oil does. Use bananas in any recipe where their strong flavor won't overpower more delicate ingredients such as citrus or berries.
How much: 1/2 mashed or puréed banana for every cup of oil (if your banana isn't very ripe, try peeling it and microwaving it for a few seconds to soften it for easier mixing) Best used in: Quick breads, coffee cakes and pancakes (bananas are dense, so they are not ideal in recipes for light and fluffy baked goods) Calorie swap: Save at least 1,575 calories and 184g fat per cup |
Have you ever baked without butter? What did you think of the result?
Related links:
Healthy Holiday Desserts and Sides
Burn Off Holiday Calories!
Healthy Holiday Survival Guide
SparkRecipes.com editor Stepfanie Romine is a certified yoga teacher and co-author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight." A vegan and runner, she has lived and cooked on three continents.
