Manger des repas nutritifs est la partie facile du maintien d'un mode de vie sain. La problématique se situe plutôt après les repas, lorsque les collations salées et les gâteries sucrées sont très alléchantes. Éviter les collations est une option, mais c'est plutôt difficile et ennuyeux. Opter pour des petits plaisirs plus sains et les savourer avec modération est généralement un meilleur choix. De simples substitutions peuvent vous faciliter la tâche, comme remplacer le sucre par de la compote de pommes dans vos recettes favorites.

Opter pour la fraîcheur

Commencez par bien examiner votre compote de pommes. Les marques commerciales sont souvent sucrées, en plus de contenir du sel ajouté et des agents de conservation. La façon la plus simple d'éviter ces additifs et d'obtenir une fraîcheur optimale est de préparer votre propre compote dans un mélangeur Vitamix. Choisissez des pommes sucrées pour un meilleur goût, comme les Golden Delicious. La compote de pommes nature est la plus polyvalente, alors oubliez la cannelle et les autres épices.

Oser expérimenter

There isn't a hard-and-fast ratio for substituting applesauce. In your morning oatmeal or plain yogurt, just add applesauce to suit your taste. Recipes for baked goods will require a bit of adjusting if they weren't written to use applesauce, so be prepared to experiment a little. As a rough guide, start by trying a one-to-one replacement for the sugar. Depending on the recipe, and the sweetness of your applesauce, you can increase that ratio up to 1 1/2 parts applesauce for every part of sugar. Bear in mind that applesauce is a wet ingredient, and sugar is dry. For every cup of applesauce you use, you'll need to reduce wet ingredients, such as milk, by 1/4 cup. Don't cut the eggs, which serve other important purposes in your batter.

Savoir quand substituer

Swapping out sugar for applesauce removes a lot of the guilt from your favorite guilty pleasure. Unsweetened applesauce checks in at just 102 calories per cup, while the same amount of sugar measures 774 calories. The problem is that sugar isn't just a sweetener. It also plays an important role in the chemistry of most recipes, providing structure and browning power to the mixture. In a cake, for example, swapping out the sugar can leave the end result pale, dense and chewy. The best recipes for substitution gain their texture and structure from other ingredients. Swap in oatmeal cookies rather than sugar cookies, for example, and muffins or quick cakes rather than conventional cakes.

Essayer encore et encore

If your first experiment isn't entirely successful, don't be discouraged. Try replacing just half of the sugar in a recipe, leaving the rest to play its usual role. Remember, cutting even 1/2 cup of sugar saves over 300 calories. If that works, try a little more applesauce the next time. You'll soon find the "sweet spot," where the recipe still works but you've replaced all the sugar you can.

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