Substitutions to create healthy plant-based recipes:
Sweeteners
When substituting for the sweetness of refined sugar, try concentrated pure fruit juice – specifically apple juice – maple syrup, or any of a wide variety of pureed fruits, including applesauce, bananas, preserves, and jams. Dried fruits, such as dates and raisins, work well for baking. Shredded coconut adds a sweet touch, too.
For sweeteners, there are basically two categories: wet and dry. Here are a few examples of both:
– Wet: brown rice syrup, agave nectar, maple syrup, molasses, fruit syrup, barley malt syrup.
– Dry: date sugar, stevia, raw sugar, turbinado sugar, Sucanat, evaporated cane juice
The sweetness of each sweetener varies, so you may need to alter the amount according to taste. I recommend tasting your recipe along the way to determine if more or less is needed.
- 115-ounce can crushed pineapplenot drained
- 116-ounce can sour cherries
- 1/3cup Sucanat
- 1/2cup unsweetened coconut
- 1 1/2cups whole wheat pastry flour
- 1/2cup agave
- 1unit bananamashed
- Preheat oven to 350ºF.
- Mix pineapple, cherries, coconut, and Sucanat. Spread in a 9 x 9 nonstick baking dish.
- In a separate bowl, combine flour, agave, and mashed banana. Mix until crumbly and spread evenly on top of fruit.
- Bake 30-35 minutes.
You can use fruit that is fresh, or canned. Frozen berries can be used straight from the package.
