1. Black beans for flour
Swapping out flour for a can of back beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein, Plus, they taste great. When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can).
2. Whole wheat flour for white flour
In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour, substitute 7/8 cup of whole-wheat.
3. Unsweetened applesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories! This swap is perfect for oatmeal raisin cookies. Pro tip: You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
4. Unsweetened applesauce for oil or butter
Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins) — and even with pre-boxed mixes! On your first try, only try swapping out half the fat (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can’t tell the difference with that swap, try swapping a bit more of the fat next time around.
5. Almond flour for wheat flour
This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example. A word of advice: almond flour is much heavier than other baking flours, so when subbing go 1/4 cup at a time (so 1 cup wheat flour would become 3/4 cup wheat flour and 1/4 cup almond flour). Or, if it’s all or nothing for your recipe, remember to increase the amount of rising agent (by about 1/2 teaspoon per cup of almond flour added) to account for the extra weight.
6. Avocado puree for butter
They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for perfect proportion guidelines. It can take some experimenting to get this swap perfect, but generally, using 1 cup of avocado puree per cup of butter works.
7. Brown rice cereal with flax meal for Rice Crispies
Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without compromising flavor!
8. Marshmallow Fluff for frosting
Replacing the fat and sugar in frosting with marshmallow achieves the perfect consistency with many fewer calories. While two tablespoons of marshmallow has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 14 grams of sugar, and 5 grams of fat. Need we go on?
9. Natural peanut butter for reduced-fat peanut butter
While they may appear better than traditional Skippy or Jiff, reduced fat versions of peanut butter can actually have more sugar — and an extra-long list of artificial additives— than the classics. Natural peanut butter (preferably unsalted) provides the same sweetness without call the extra junk.
10. Vanilla for sugar
Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! You can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.
11. Mashed bananas for fats
The creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
12. Nut flours for flour
A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut flour-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein. Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal. Another option is to replace only part of the flour in a recipe with nut flour!
13. Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though — using more than half a cup at a time could allow the flour’s bitterness to take over. Substitutes can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour. (Take a look at this easy-to-understand chart for more specific substitution instructions!)
14. Meringue for frosting
Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor. (Not to mention a cool visual effect!)
15. Graham crackers for cookies (in pie crusts)
Who doesn’t love a fresh baked cookie-crust pie? Next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham crackers offer the same consistency and flavor with about half the calories of the conventional options.
16. Evaporated skim milk for cream
It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch. This substitute is an even swap, too (1 cup cream = 1 cup evaporated milk)!
17. Stevia for sugar
The natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill — this fashionable sweetener can also cost up to 5 times as much as granulated sugar. Since it’s so much sweeter, swap with caution: A recipe calling for 1 cup of sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder).
18. Prunes for butter
In brownies and other dark baked goods, prune puree makes for a perfect butter substitute while cutting more than half the calories and fat. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes!
19. Cacao nibs for chocolate chips
News flash: Those chocolate chips actually start out as cacao nibs — the roasted bits of cocoa beans that then get ground down and turned in to chocolate. Opting for these unprocessed (or at least less processed) morsels cuts out the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.
20. Chia seeds for butter
These funny lookin’ little seeds are good for more than just growing countertop pets. Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes. One word of caution: don’t try to cut out all the fat with this substitute — it works best when subbing an equal amount of this mixture for half of the fat in a recipe.
21. Chia seeds for eggs
Surprise! Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (But we probably wouldn’t suggest subbing chia for butter and eggs in the same recipe!)
22. Flax meal for eggs
This one’s an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. Voila!
Hobbiton is a real place.
RIP Robin Williams, defender of dreams.
Just some of celebs talking about teen’s “disorders”. (So much more celebs talk about this but I’ve found just these photos.)
you know something is up when jaden smith is making sense
An Infinite List of Favorite Collections - Paolo Sebastian S/S 2014-15 Haute Couture
Koko the gorilla is a resident at the Gorilla Foundation in Woodside, CA and communicates understands spoken english and uses over 1,000 signs to share her feelings and thoughts on daily life. After the first call about Robin’s passing, Koko came to Dr. Patterson with an inquiring look on her face. Dr. Patterson explained that ‘we have lost a dear friend, Robin Williams. Koko was quiet and looked very thoughtful, Koko signed the words for “woman” and “crying.” Koko became very somber, with her head bowed and her lip quivering; she was crying over the loss of her friend.
"Robin made Koko smile — something she hadn’t done for over six months, ever since her childhood gorilla companion, Michael, passed away. Not only did Robin cheer up Koko, the effect was mutual, and Robin seemed transformed — from a high-energy entertainer, into a mellow, sensitive, empathetic guy, who also happened to be really funny." -Dr. Patterson
"I was told
The average girl begins to plan her wedding at the age of 7
She picks the colors and the cake first
By the age of 10
She knows time,
She’s already chosen a gown
And a maid of honor
She’s waiting for a man
Who wont break out in hives when he hears the word “commitment”
Someone who doesn’t smell like a Band-Aid drenched in lonely
Someone who isn’t a temporary solution to the empty side of the bed
Who’ll hold her hand like it’s the only one they’ve ever seen
To be honest
I don’t know what kind of tux I’ll be wearing
I have no clue what my wedding will look like
But I imagine
The women who pins my last to hers
Will butterfly down the aisle
Like a 5 foot promise
Will be so large that you’ll see it on google maps
And know exactly where our wedding is being held
The woman that I plan to marry
Will have champagne in her walk
And I will get drunk on her footsteps
When the pastor asks
If I take this woman to be my wife
I will say yes before he finishes the sentence
I’ll apologize later for being impolite
But I will also explain him
That our first kiss happened 6 years ago
And I’ve been practicing my “Yes”
For past 2, 165 days
When people ask me about my wedding
I never really know what to say
But when they ask me about my future wife
I always tell them
Her eyes are the only Christmas lights that deserve to be seen all year long
She thinks too much
Misses her father
Loves to laugh
And she’s terrible at lying
Because her face never figured out how to do it correctly
I tell them
If my alarm clock sounded like her voice
My snooze button would collect dust
I tell them
If she came in a bottle
I would drink her until my vision is blurry and my friends take away my keys
If she was a book
I would memorize her table of contents
I would read her cover-to-cover
Hoping to find typos
Just so we can both have a few things to work on
Because aren’t we all unfinished?
Don’t we all need a little editing?
Aren’t we all waiting to be proofread by someone?
Aren’t we all praying they will tell us that we make sense
She don’t always make sense
But her imperfections are the things I love about her the most
I don’t know when I will be married
I don’t know where I will be married
But I do know this
Whenever I’m asked about my future wife
I always say
…She’s a lot like you
|—||Rudy Francisco (via katcossio)|