Top 5 Better For You Baking Swaps You NEED Before the Holidays

With the release of my NEW dessert recipe guide and the holiday season right around the corner, I thought I'd share my must have better for you baking swaps! These simple yet impactful ingredient substitutions will be just what you need to ensure happy AND healthy holiday's (and beyond!).

First, let's talk about WHY I'm steering you clear of these commonly used ingredients. Though they are allowed by our government and food regulating agencies, I can assure you they are not safe for consumption. These ingredients have proven to be toxic, correlated to numerous chronic illnesses, and a definite cause of many diseases. Many of the following ingredients are given to lab rats to develop cancer so that scientists can work on "finding a cure".

A vast range of "symptoms" have been proven to stem from these infamous baking staples. Everything from eczema to anxiety, ADHD to arthritis, and the worst offenders even connected to the development of cancer, dementia, diabetes, and heart disease.

But there IS A WAY to "have your cake and eat it too"! A few easy ingredient replacements can have you feeling GOOD about eating those sweet treats and sharing them with the ones you love. Let's dive in to the top 5 swaps....

1) Conventional butter, margarine, and shortening (Crisco)

Most standard butters come from cows fed almost entirely GMO corn and soy products, producing a less nutrient dense butter. If it is not organic, these cows have most likely been ingesting harmful pesticides which can also end up in their milk, thereby butter.

Margarine originally entered the market as a healthy replacement for butter...but they were sorely mistaken. With high levels of PUFAs (polyunsaturated fats), trans fats, and omega 6 fatty acids present, margarine can lead to a cardiovascular nightmare. Plus, all vegetable based cooking oils (including margarine and shortening) are primarily derived from GMO crops, which if they are toxic to pests, why wouldn't we think they would be to humans??

Shortening (and ALL vegetable oil products including soy, corn, and canola) undergoes a complex manufacturing process that includes exposing them to high heats as a part of the extraction process (causing them to become rancid), mixing in solvents and emulsifiers (like hexane, bleach, and chemical deodorizers), and adding in artificial flavors and colors (more on those in a moment). On top of this, shortening (and ALL vegetable based oils) are hydrogenated (a chemical process that increases the melting point of the oil) which creates damaging trans fats linked to chronic inflammation and are so damaging to the body.

The better baking swaps I recommend

*Organic, pasture raised / grass fed butter - no synthetic pesticides and up to 50% more vitamins and minerals

*Coconut oil- rich in antioxidants that fight free radicals linked to cancer, diabetes, and heart disease and contain MCTs (medium chain triglycerides) known to fight bacteria in the gut and protect your heart and brain.

*Ghee (clarified butter) - high levels of omega 3s and linoleic acid to reduce cholesterol levels and gut inflammation, as well as a good source of vitamin A.

2) Conventional sugar and artificial sweeteners

White table sugar (and brown since it is the same only with molasses added) undergoes quite the process from plantation to plate. Calcium hydroxide is used to carbonate and decolorize the sugar cane and this chemical is commonly found in mortars, plasters, cement and paper products.

Aspartame and other lab created "fake" sugars are as, if not more dangerous. We now know they are a causation of liver damage and some forms of cancer. new research is being released on the connections between headaches / migraines and neurological disorders including mood disorders, attention deficit disorders, and memory loss.

Our modern day overconsumption of sugar and its chemical substitutes, increases the risk of chronic diseases like diabetes, heart disease, stroke and cancer due to its proven contribution to chronic inflammation.

The better baking swaps I recommend

*Monk Fruit sweetener - a melon originally grown in southern China, has been used for thousands of years by many cultures, mainly for medicinal use. It is sweeter than sugar, has little to no calories, and is not known to cause GI distress or bloating like many other sugar substitutes (sorbitol and xylitol). I love Lakanto brand and use it in all of my baking! Click here to shop and save 15%.

* Coconut Sugar - though nutritionally and calorically similar, has a lower glycemic index (reducing the spike in blood sugar and insulin) and is generally less chemically altered

*Stevia - a favorite calorie and carbohydrate free option helpful in maintaining weight, controlling diabetes, and reducing high blood pressure. This plant based sweetener is also shown to reduce risk of pancreatic cancer, improve bone health, and doesn't harm teeth.

3) All purpose flour

Lacking fiber and devoid of nutrients, bleached white flour slows down digestion and metabolism, leading to stress on your systems, weight gain, and inflammation. Common side effects of consuming all purpose flour are headaches, migraines, gut distress, joint pain, chronic fatigue, constipation and infertility.

Gluten and wheat are high in lectins that are toxic in high amounts and wheat is one of the most highly sprayed pesticide monocrops around. All purpose flour also releases sugar into the bloodstream causing a spike in sugar level making it high in the glycemic index.

The better baking swaps I recommend

* Cassava flour - a root vegetable, a versatile starch rich in fiber, cassava is anti inflammatory, benefits blood sugar and cholesterol levels, improves gut health and can be used in a variety of dishes. And it's a great substitute when baking for nut allergies!

* Coconut, almond, macadamia, millet, brown rice, buckwheat, chickpea, arrowroot, amaranth, oat and tigernut (not actually a nut!) flours are some other gluten free, better for you alternatives!

4) Non stick cooking spray

There are quite a few reasons you'll want to ditch the conventional non stick sprays and oils like Pam. Most are far from oil only....

Dimethyl silicone is an anti-foaming agent found in paint and cosmetic products, soy lecithin is a waste product produced by the refinement of soybean oil, and "propellant" more commonly known as propane and carbon dioxide are all present in these cooking sprays. Not to mention they are made with GMO crop products which you know to be linked to obesity, Alzheimer's, depression, liver disease, and cancer.

The better baking swap I recommend

*Avocado oil spray - avocado (oil) is a heart healthy fat and is high heat stable ensuring a non-carcinogenic (cancer causing) response when heated. Brands like Primal Kitchen create their non GMO product free from harmful additives, propellants, emulsifiers and other chemicals. Click here to shop and use the code "SBThrive10" at checkout to save!

5) Conventional chocolate chips

Most major brands are hardly chocolate at all, but a diabolical combination of sugar, milk fat, soy lecithins, and "natural" and artificial flavors and colors *now linked to asthma, food allergies, learning disabilities, mental disorders, and cancer.

The better for you baking swaps I recommend

* 100% dark chocolate or brands with minimal ingredients, allergen friendly, or sugar free (sweetened with stevia or monkfruit). A few favorite brands include Lily's, Hu Kitchen, and Enjoy Life!

Honorable mentions:

Baking powder usually contains aluminum and can cause heavy metal toxicity causing damage to organs and increasing the risk of cancer. Look for aluminum free brands like Bob's Red Mill or Rumford's.

Vanilla "flavoring" is not the same as extract. Imitation vanilla is sourced from petrochemicals and real vanilla offers potent antioxidants that are good for your body.

Coco powder (like Hershey's coco) is commonly treated with pesticides during farming. Using an organic coco powder (like Navitas) will allow you to enjoy the health benefits of cacao minus the danger of synthetic chemicals.

Looking for some better for you baked goods to try your new healthy swaps?

Grab your copy of "Have Your Cake, and Eat It Too" here!