The Diet Doc La Grande’s
Tips to Baking
‘Lighter’
Food Substitutions: Butter
Brit’s Favorites
1.
2.
3.
4.
5.
6.
Canned Pumpkin Puree​: it’s easy and
you don’t have to make it! Low carb and
no fat.
Butternut Squash Puree:​ Low carb
and thicker than pumpkin, but you have
to make it generally. Low carb and no fat.
Sweet Potato Puree​: No fat. Like
squash, you have to do a little more work.
Good texture!
Applesauce!​ You may taste apple or it
may sweeten your recipe. Best for baked
goods.
Avocado​: This isn’t lower in fat than
butter, but is packed with nutrients and
really adds great texture to chocolate
recipes.
Greek Yogurt​: Avoid if you have to be
dairy free. Will leave flavor in some
recipes.
Butter in summary:
● Almost always you can simply substitute out part of the butter.
● For Example, use half the oil/butter and add in a substitution listed for
the other half. This creates a lower fat recipe vs a fat free.
Food Substitutions- Cooking Oil
Brit’s Favorites
1. Cooking Spray: ​Almost
always, my first choice is olive oil
or coconut oil in a spray. A light
spray to the pan will do the trick.
(When purchasing, check the
ingredients, very few sprays are
only olive oil or coconut oil.
Compare labels.)
2. While sauteing veggies​, when
the pan starts to dry out, splash
water or cooking broth into the page to bring moisture back into the
pan.
3. In Baked Goods:
a. Applesauce
b. Pumpkin Puree
c. Banana Puree
Just take into account the flavor of the recipe!
Food Substitutions: Flour
1. Protein Powder​- Add a
little protein and reduce
carbs by subbing out
some flour for protein
powder. (gram for gram)
Never do a direct
substitution or you will
get a different texture.
2. Black Beans or
Garbanzo Beans​: More
fiber, fewer carbs. You
would want to use a food processor to blend/puree your beans(Check
out The Beany Proteiny Brownie in The Diet Doc book!)
3. Potato Puree​: Sweet potato or white potato both can be
mashed/pureed and subbed out for flour in recipes like rolls and
muffins.
Food Substitutions: Sugar
1.
Applesauce​: when you use
applesauce instead of oil, you
may find that you don’t need to
add sugar!
2. Stevia:​ Zero calorie, natural
sweetener!
3. Protein:​ Protein powder, like
chocolate or vanilla, add
flavor, protein and sweetness!
4. Use Less:​ Simply use less sugar in recipes!
Give these substitutions a try on the following recipes!
How to calculate your macros?
-The basic steps to calculating your macros is to figure out the protein,
carbs and fat that go into the whole batch, and dividing it by the servings.
You can do this simply by using MyFitnessPal’s recipe calculator OR if you
don’t use MFP there are other calculators online such as the USDA’s site
that do not require you to create an account.
Food Substituting in Action
Original Recipe:
Raspberry Maple Scones (6 scones) 412 Calories
19 grams fat, 56 grams carbs, 3 grams protein
1 ½ cups brown rice flour or sorghum flour (I
used 1 cup brown rice flour + 1/2 cup sorghum
flour)
½ cup tapioca flour
1 tablespoon baking powder
¾ teaspoon xanthan gum
½ teaspoon sea salt
½ cup organic palm shortening
⅓ cup maple syrup
½ cup + 2 tablespoons cold non-dairy milk
(unsweetened hemp milk or light coconut milk)
2 teaspoons vanilla extract
1 heaping cup fresh raspberries
-First things I look at are where is all that fat coming from? How can I lower the carbs/sugar?
Can I stretch out the recipe and make more servings?
Edited Recipe:
Raspberry Maple Scones (6 scones) 412 Calories
4 grams fat, 30 grams carbs, 2 grams protein
1 ½ cups brown rice flour or sorghum flour (I used 1 cup brown rice flour + 1/2 cup sorghum
flour)
½ cup tapioca flour
1 tablespoon baking powder
¾ teaspoon xanthan gum
½ teaspoon sea salt
2 tbsp Coconut Oil + 2 tbsp Pumpkin Puree
1/8 cup maple syrup
½ cup + 2 tablespoons cold unsweetened cashew milk
2 teaspoons vanilla extract
1 heaping cup fresh raspberries
Squash Brownies
Uses squash for less flour!
What if I told you, you could eat mouth watering, fudgy brownies AND not blow your
macros for the entire week? Here’s your recipe. Choose your other two wishes wisely.
Cream:
1/4 cup maple syrup
260g butternut squash puree or canned pumpkin!
14g (1 tbsp) coconut oil
1 egg
1 tsp vanilla
Add:
4 tbsp powdered peanut butter
½ cup cocoa powder
3 tbsp coconut flour
3 tbsp flour (I use rice flour to keep this gluten free!)
½ tsp baking soda
I cream ingredients in a food processor to ensure the squash is chunk free! Bake at
375 for 25 minutes in an 8x8 pan sprayed with coconut oil (or coconut spray)
Let cool before cutting into 9 brownies.
Macros: 100 Calories, 3.7g Fat, 16.2g Carbs, 2.8g Fiber, 6.4g Sugar, 2.1g Protein
Brit’s Kitchen Tips:
Try pumpkin puree instead of butternut squash!
Like chocolate chips? Throw them in! Nuts? Go nuts! Just remember, use a recipe
calculator to adjust the macros.Keep Refrigerated
If you are egg sensitive, here is an egg substitute: 1.5 tbsp Ground chia seeds, flax
seed or beef gelatin + ⅓ cup of water mixed together. (If using gelatin, water must be
boiling hot)
Pumpkin Chocolate Chip Cookies
Uses avocado for butter!
100g avocado
1 Egg
2 tsp vanilla
½ cup sugar
¼ cup Molasses
3/4 cup pumpkin
60g (2 Scoops) Protein Powder (I used Quest Peanut Butter or Diet Doc Vanilla)
225g (1 ½ Cup) Rice Flour (Or all purpose flour)
½ tsp nutmeg
1 tsp cinnamon
¼ tsp cloves
½ tsp ginger
½ tsp baking powder
½ tsp baking soda
½ tsp salt
64g chocolate chips (or more!)
Cream together avocado, egg, vanilla and sugars and pumpkin until smooth (1-2
minutes)
Add in dry ingredients and mix well. Lastly add chocolate chips. Bake at 350 for 10-15
minutes.
Macros for 26 medium cookies:
89 Calories, 1.5g Fat, 16.2g Carbs, 2.9g Protein
Brit’s Kitchen Tips:
Substitute nutmeg, cinnamon, cloves, and ginger for 2 tsp of pumpkin pie spice.
You can opt out of adding protein powder by using an additional ½ cup or 60g of flour.
Wheat Free Brownies
Makes 9 Brownies
60g Coconut Flour
½ Cup Cocoa Powder
½ Cup Coconut Sugar
80g Pumpkin Puree
1 Cup Egg Whites
1 tsp Baking Soda
¼-½ Cup Almond Milk
Mix ingredients well- I have no special way of mixing.. You can could also add vanilla if
you wanted. This batter is very thick and you have to spread it out. IF it’s too thick
though, add more almond milk. Bake at 350 in a greased 9x9 glass baking dish!
9 Brownies: 1 Brownie= 106 Calories 1.8g Fat, 21g Carbs, 5.4g Protein