A Taste of Healthier Baking (Sugar and Fat Substitutes) Presentation and Capstone by: Megan Rivers and Victoria Sweet Butter Substitutes Menu Sugar Substitutes Avocado: technically fruits, avocados contain close to 20 different vitamins and minerals including vitamin c, vitamin E and potassium, and contain a slightly higher percentage of protein than other fruits. They are also high in heart-healthy monounsaturated fat, which can improve heart health and lower cholesterol. They also serve as a good source of fiber and have anti- inflammatory properties, helping with arthritis. The monounsaturated fats in avocados also help regulate blood sugar by affecting insulin, and helps regulate blood pressure.  Avocados offer a buttery richness that goes well with several foods.  With baking with avocado, substitution is 1:1.  Applesauce: is a common fat replacement in baking. It contains no fat, and is a good source of fiber, which helps with digestion and keeps you full longer. It also contains 80% of your daily dose of vitamin C and is high in antioxidants. Replacing oils and fats in a recipe with applesauce with make the product more moist and rich, and give it a sweeter taste while reducing the calorie count. Also, your baked goods will be fresh longer. The substitution ratio is 1:1. Greek Yogurt is another fat replacement in baking. It is a good substitute for mayonnaise, sour cream, cream, and has a much lower fat content than butter. It gives baked goods a moister, chewier texture. Greek yogurt is higher in protein thus adding protein content into your baked goods. It is also a good source of iodine, calcium, potassium, probiotics, and vitamin B12. The substitution ratio is 1:1. Avocado: Chocolate Chip Avocado Cookies and Chocolate Banana Avocado Bread Applesauce: Applesauce Spice Cake and Vermont Whole Wheat Bread Greek Yogurt: Cheddar Scones and Chocolate Mousse Agave: Lemon Marshmallows and Brownies Honey: Coconut Flour Chocolate chunk bars and honey cake Maple: Maple Panna Cotta and Lemon Blueberry cornmeal cake Agave nectar is very sweet sugar substitute that has a low glycemic index, meaning it does not cause spikes in blood sugar the way regular cane sugar does. It has the same caloric value as sugar yet is one and a half times sweeter, meaning you can use less of it. Agave is a good source of iron and zinc. It contains saponins, which can bind to cholesterol and lower overall cholesterol levels, and inulin, a fiber that is also a probiotic.  When using agave as a substitute, you must reduce the amount of the sweetener used and any liquid in the recipe by ¼.  Honey is a sweetener that also has a few health benefits. Regularly eating honey made nearby can improve pollen allergy symptoms over time by acclimating your body to the local pollen. Raw honey can activate a hormone that controls the appetite, potentially aiding in weight management. A daily dose of honey can raise levels of antioxidants, which help block disease-causing cells. It also boosts the immune system, reducing risk for diseases over time. When using honey as a substitute, you must reduce the liquid by ¼ and the baking temp by 25 degrees because honey browns faster than regular sugar.  Maple syrup contains trace amounts of different vitamins and minerals. It has a lower calorie count than honey and corn syrup. Maple syrup is also a great source of manganese, which helps the body with energy production and antioxidants, and helps with brain and nerve function. A quarter cup of maple syrup contains 100% of your daily value of manganese. It is also a good source of riboflavin, which helps with the body's metabolic process, and is a good source of zinc. It also contains polyphenol antioxidants, which can reduce inflammation and reduce the risk of arthritis. When baking with maple syrup, substitute 3/4c of maple syrup for each cup of sugar and reduce the liquid by 3 tablespoons per cup.