{"id":3349,"date":"2018-12-13T23:02:40","date_gmt":"2018-12-14T04:02:40","guid":{"rendered":"http:\/\/www.jmcutlery.com\/wiz\/?page_id=3349"},"modified":"2024-08-26T17:53:09","modified_gmt":"2024-08-26T21:53:09","slug":"all-natural-sugar-replacements-for-baking","status":"publish","type":"page","link":"https:\/\/www.jmcutlery.com\/wiz\/substitutes\/all-natural-sugar-replacements-for-baking\/","title":{"rendered":"All-Natural Sugar Replacements For Baking"},"content":{"rendered":"

For Baking I always opt for nutritive options to <\/strong>
\nwhite flour or refined sugar.<\/strong><\/span><\/p>\n

All-Natural Sugar Replacements need to have similar<\/span>
\ncharacteristics to your recipe. (liquid for liquid, powder or<\/span>
\ngranulated needs the same).<\/span><\/p>\n

Refined sugar is stripped of everything but<\/span>
\nits sweetness \u2014 a cup has 775 calories, but zero<\/span>
\nfiber or vitamins. These \u201cempty calories\u201d play a<\/span>
\nrole in weight gain and diabetes.<\/span>
\n\"\"<\/p>\n

 <\/p>\n

Plus, when sugar makes up more than a<\/span>
\nquarter of daily calories, you\u2019re twice as likely<\/span>
\nto suffer heart disease and other major health<\/span>
\nproblems, according to a 2014 study from the<\/span>
\nHarvard Medical School.<\/span><\/p>\n

 <\/p>\n

A great 1 to 1 sugar substitute is Date Paste. <\/strong><\/span><\/p>\n

You’ll find it in middle eastern markets and here’s <\/span><\/p>\n

how easy it is to make your own.<\/span><\/p>\n

 <\/p>\n

\"\"<\/p>\n

 <\/p>\n

Dates<\/strong> are loaded with potassium, copper, iron, manganese, <\/span><\/p>\n

magnesium and vitamin B6. From the date palm tree, they are easily <\/span><\/p>\n

digested and help to metabolize proteins, fats and carbohydrates. <\/span><\/p>\n

Evidence shows that dates may help to reduce LDL cholesterol in <\/span><\/p>\n

the blood and may reduce the risk of stroke.<\/span><\/p>\n

\u00a0Date paste<\/strong> can be used one-to-one in most recipes, unlike stevia, <\/span><\/span><\/p>\n

and it does add bulk for baking. Soak Medjool dates in hot water until <\/span><\/p>\n

soft. If the water reaches room temperature and the dates aren\u2019t soft <\/span><\/p>\n

enough, soak in hot water again.<\/span><\/p>\n

Reserve the soaking liquid, as it\u2019s integral to making a good paste! <\/span><\/p>\n

Add the soaked dates to your food processor, along with one tablespoon <\/span><\/p>\n

of the soaking liquid. Blend until smooth. Add more water as needed <\/span><\/p>\n

to create a thick, rich paste.<\/span><\/p>\n

You are looking for the consistency of peanut butter. Use in your <\/span><\/p>\n

favorite cookie or cake recipe to cut out refined sugar and boost the <\/span><\/p>\n

nutrients. You can also use date paste to sweeten your favorite muffins <\/span><\/p>\n

and pies.<\/span><\/p>\n

For fruit pies, mix 1\u20131\u00bd cups of puree with four cups of fruit, and bake <\/span><\/p>\n

as normal. Depending on the water content of the fruit, you may need <\/span><\/p>\n

to add a thickener, like tapioca.<\/span><\/p>\n

Calories in one tablespoon of corn syrup: 55. Calories
\nin one tablespoon of date syrup: about 50. Peer-reviewed
\nstudies show that dates, and their syrup, have loads of
\nfree-radical-busting antioxidants.<\/span><\/p>\n


\nGiven all the downsides, experts say we should
\nbe eating less sugar. New federal nutrition
\nguidelines are due out and that are expected to
\ncap added sugars at 12 teaspoons (50 grams a day).
\n<\/span><\/p>\n

 <\/p>\n

The FDA is also redesigning food labels to clearly
\nshow how much sugar has been added to foods.<\/span><\/p>\n

\"\"\"\"<\/p>\n

Over time, cutting out refined sugars and focusing
\nmore on natural sweeteners, your taste buds
\nadjust to a less sugary-sweet taste.<\/span><\/p>\n

Recipes employing applesauce or mashed banana,
\nand fruit and juice for sweetener abound, drawing their
\ntaste and texture from sweet\u00a0options that also have
\nvitamins and fiber. They aren\u2019t calorie-free, but, they
\ndo offer benefits the bodyneeds.
\nMany recipes using refined sugar alternatives may
\nstill include some pure sugar, but they\u2019ll usually
\nhave considerably less.<\/span><\/p>\n

 <\/p>\n

\"\"\"\"<\/p>\n

 <\/p>\n

An Applesauce sub for sugar works well in quick
\nbreads, muffins, and brownies \u2014 anything that\u2019s
\nthicker and more cakey. Avoid it in cookies,
\nespecially recipes where you want a crunch.<\/span><\/p>\n

\"\"<\/p>\n

Sub an equal amount of applesauce for sugar, but
\ndial back other wet ingredients \u2014 for example, use
\na little less water or milk, if the recipe calls for it.
\nYou can also use applesauce instead of oil to reduce
\nfat \u2014 use the same 1:1 ratio. The fruit company
\nMusselman\u2019s has a handy oil sub chart.<\/span><\/p>\n

Calories in a cup of unsweetened applesauce: about
\n100. Applesauce also has fiber, vitamin C, and
\npotassium.<\/span><\/p>\n

\"\"<\/p>\n

A Sweet potatoes or sweet squash Sub… <\/span>Any fall
\nrecipe that calls for pumpkins is a natural for
\nusing squash or sweet potato as a sugar substitute.
\nUse it as you\u2019d use banana in baked goods (see
\nabove), but since even a sweet squash like kabocha
\n(this writer\u2019s favorite) may not hit banana highs,
\nyou may need to use some sugar.<\/span><\/p>\n

 <\/p>\n

\"\"\"\"<\/p>\n

 <\/p>\n

Roast or microwave the potatoes or squash, seed
\nthem, and mash the flesh. In pies, you might need
\nsome sugar, but you\u2019ll drop from one cup to half a
\ncup or less \u2014 just compare these recipes for sweet
\npotato pie and pumpkin pie. And if you find a recipe
\nusing one type of squash, like butternut, you can
\nswap in a different squash (or tuber) too.<\/span><\/p>\n

Calories in a cup of mashed sweet potato: about 250.
\nYou\u2019ll hit 400 percent of your daily vitamin A goal, along
\nwith a healthy dose of vitamin B6, potassium, and fiber.
\nCalories in a cup of kabocha squash: about 40 (no,
\nthat\u2019s not a typo). That comes with 70 percent of your
\ndaily vitamin A needs.<\/span><\/p>\n

 <\/p>\n

\"\"<\/p>\n

 <\/p>\n

Date syrup or paste…You can make your own by
\nsoaking dates overnight in liquid, like almond milk,
\nthen puree the dates. Use instead of corn syrup,
\nsimple syrup, agave, or honey in baking, or instead
\nof sugar in cooking.<\/span><\/p>\n

Date syrup can replace the same measurement of
\nother sweeteners. \u00a0Or you can order date paste online.
\nSome grocery stores may carry it, but you may have
\nbetter luck in a Kosher or Middle Eastern grocery.<\/span><\/p>\n

 <\/p>\n

\"\"<\/p>\n

A Maple syrup Sub…Use it to fill in for sugar in dishes
\nlike baked or glazed carrots, or add a natural touch to
\nsalad dressing. In baking, substitute maple syrup equally
\nfor another sweet syrup option, similar to how you\u2019d use
\ndate syrup. Works great in popsicles. When baking, use
\nslightly less \u2014 \u00be cup in a recipe that calls for a full cup
\nof sugar \u2014 and reduce the liquid from other ingredients
\nby a few teaspoons.<\/span><\/p>\n

Calories in one tablespoon of real maple syrup: about
\n50. This may not hit the vitamin highs like squash, but
\nreal maple syrup holds its own. The Vermont Maple
\nSugar Makers Association notes potassium, riboflavin,
\nzinc, and other minerals in syrup that refined sugars
\ndon\u2019t have.<\/span><\/p>\n

\"\"<\/p>\n

A molasses sub…Molasses forms the backbone of the
\neponymous cookies and baked beans, and works well
\nwith some glazed recipes (carrots, chicken, and duck,
\nfor example).<\/span><\/p>\n

\"\"<\/span><\/p>\n

 <\/p>\n

The strong taste doesn\u2019t tickle everyone\u2019s tongue. You
\nprobably don\u2019t want to sub in molasses for sugar in just
\nany recipe \u2014 Many recipes call for both sugar and molasses,
\nbut seeking out molasses-friendly recipes could cure your
\ncravings with a sweet, moist result. It works best on meats,
\nin barbeque or Oriental sauces. Also in molasses cookies.<\/span>
\nCalories in one tablespoon of blackstrap molasses: about 50.
\nMolasses\u2019 strong taste masks some solid minerals: calcium,
\niron, manganese, magnesium, potassium, even selenium
\nand vitamin B6.
\nThen look to bake with fruits instead of sugary frosting
\nfor excitement.
\n\"\"\"\"
\n<\/span><\/p>\n

 <\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

For Baking I always opt for nutritive options to white flour or refined sugar. All-Natural Sugar Replacements need to have similar characteristics to your recipe. (liquid for liquid, powder or granulated needs the same). Refined sugar is stripped of everything but its sweetness \u2014 a […]<\/p>\n","protected":false},"author":1,"featured_media":3141,"parent":307,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"class_list":["post-3349","page","type-page","status-publish","has-post-thumbnail","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/3349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/comments?post=3349"}],"version-history":[{"count":18,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/3349\/revisions"}],"predecessor-version":[{"id":8742,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/3349\/revisions\/8742"}],"up":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/307"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/media\/3141"}],"wp:attachment":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/media?parent=3349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}