Bananas Instead of Eggs
Using 1/3 cup of ripe, mashed banana for each egg you would use in a recipe is a great way to cut back on cholesterol. For each egg replaced, this change cuts four grams of fat. Use this substitution in dense baked goods, like muffins or cakes. Avoid those recipes with a lot of berries or citrus, however, since the flavors clash a bit.
Applesauce Instead of Oil
By replacing oil with applesauce, your recipe will become significantly healthier, having less fat and more flavor. This substitution will seriously cut calories and works great for muffins and cupcakes. The flavor is a bit different, so the first time you do it, go small-scale and make sure you like it first.
Black Beans Instead of Flour
This swap is ideal for those trying to go gluten-free. Rinse, drain, and puree a can of black beans and substitute it for a cup of flour. This alone will cut calories and add protein to any baking recipe. Try it with chocolate cake or chocolate cupcakes if you don’t want this substitution to change the color of the final product.
Dates Instead of Sugar
These little treats are the perfect substitute for raisins or dried figs when baking. But pureed dates can also be used as a sugar substitute after some processing. Puree one cup of pitted dates with one cup of hot water until you have a thick paste. That paste can then be put into baked goods as a much healthier sugar substitute.
Milk and Lemon Instead of Buttermilk
Buttermilk is quite unhealthy, with 150 calories and 8 grams of fat per serving. If a recipe calls for it, you can instead use a mixture of milk (one cup) and lemon juice (one tablespoon). Mix the two, let the mix stand for five minutes in a bowl and then it should be ready to use. Any recipe will do, but this substitute works really well for chicken-based dishes.