Notes on Nutrition: Easy swaps to make recipes more nutritious

Spring has sprung and with it comes the flurry of spring break travel plans, holiday celebrations and graduation parties! It’s important to celebrate the season and enjoy time with family and friends without the food guilt. So let’s explore how you can enjoy your favorite baked treats with a few nutrient-dense twists to satisfy your cravings and enjoy the spring season!

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Enjoying sweet treats in moderation is key to a balanced diet, and adding fiber-rich additions such as chia seeds to baked goods is an excellent way to help with portion control while adding important nutrients. Chia seeds not only contain fiber to help fill you up and keep you full longer — supporting weight management goals — but also, the soluble fiber found in chia seeds has been linked to lowering cholesterol levels. In addition, chia seeds contain omega-3 fatty acids linked to inflammation reduction in the body. Because chia seeds become gelatinous in water, they can be used to replace eggs in recipes. Simply soak 1 tablespoon of chia seeds with 1/4 cup water to replace one egg.

If peanut butter is traditionally a key ingredient in your baked goods or you are simply seeking that nutty flavor, consider trying PB2 Powdered Nut Butters. PB2 has 90 percent less fat compared to regular nut butter and comes in peanut, almond and cashew butter varieties. Because of their powdered form they have 70 percent less calories when compared to traditional nut butters, but still contain 6 grams of plant protein per serving. You can enjoy the nutty flavor with fewer calories by substituting PB2 for 1/3 of the flour in your baked goods.

Yogurt is one of my favorite everyday substitutions — especially in baked goods. Using yogurt allows you to add protein while reducing fat, as yogurt is traditionally used when swapping out butter, heavy cream or sour cream in a recipe. I enjoy using plain Greek yogurt — such as Chobani. If you prefer a flavored yogurt or are looking to add vanilla or mixed berry to a dish, look for Chobani with Zero Sugar. With only 60 calories, this flavor-packed yogurt has lots of protein and contains no lactose. Try incorporating it in a 1:1 ratio in place of whatever fat you are using. If you’re ready to get started — try it in these fabulous Greek Yogurt Confetti Cupcakes.

Julie Gallagher is a registered dietitian with Hy-Vee.