Mediterranean Diet Baking Tips

Baked goods aren’t always unhealthy. This blog post shares ways to make healthier desserts with Mediterranean Diet ingredients. Some simple adjustments can make a huge difference.

Baked goods often combine three different inflammatory ingredients, and are high in calories and carbs, with little nutrition. Most ingredients in traditional baked goods are processed and refined including refined seed oils (vegetable oil, shortening), sugars (white, brown or powdered) and white flour. Using more whole and unprocessed ingredients can make baked goods more nutritious, higher in fiber and less inflammatory, but still comforting and satisfying. Doing this would also classify it as being a Mediterranean Diet dessert. Having more intention with baking ingredients helps to have the best both traditional, comforting baked goods and eating healthier, nourishing foods.

Use Olive Oil Instead of Refined Oils and Butter

Extra virgin olive oil gives cakes and muffins a great, moist texture and pairs surprisingly well with sweets. I personally love olive oil cakes, and have replaced refined oil with olive oil in a muffin recipe. There's so many recipes online to try that use olive oil, from cakes to breads. When it gets cool and cozy here in LA, I plan on trying this corn bread recipe, that uses olive oil and whole wheat flour, to have with chili.

Another fat option you can bake with is tahini, which is ground sesame seeds. Unrefined coconut oil can be a good alternative, though coconut oil is high in saturated fat, so olive oil and tahini are fat choices more aligned with the Mediterranean Diet.

Use Sweet Fruits and Natural Sweeteners

White sugar can be inflammatory because it’s pure carbohydrates, that digest quickly and lack nutrients or fiber. The Mediterranean Diet utilizes sweet fruits, vegetables and natural sweeteners, which are generally more health promoting than refined sugar. 

Some natural sweeteners include:

• Honey

• Maple Syrup

• Dried dates, figs and apricots

• Applesauce

• Mashed ripe bananas

• Sweet potato

• Peaches , apples and plums

• Berries

• Citrus (zest and juice)

• Shredded carrot

Experiment with Whole Grain Flours

White flour is also refined and processed, and lacks nutrition and fiber. It has a similar effect in the body as refined sugar. I've experimented with replacing half of the white flour in a recipe with whole wheat flour or oat flour, and it usually works well. But, using a recipe that calls for healthier flours takes the guess work out.

Use Herbs and Spices

The Mediterranean Diet encourages cooking with herbs and spices, and using them in baked goods can add so much flavor and warmth. Herbs like rosemary, mint and sage, and spices like cinnamon, cardamom, coriander, ginger and clove can give baked goods an extra flavor and health boost.

Add Nuts

Nuts are a big part of the Mediterranean Diet and delicious in baked goods. They offer healthy fats, fiber and great texture. Try recipes that utilize nuts like slivered almonds, chopped walnuts, pine nuts, pecans and natural nut butters. 

Healthy Mediterranean Diet Dessert Ideas

• Olive oil cakes

• Peach, apple, berry or plum crisp 

• Pumpkin bread

• Banana oat bread

• Carrot cake

• Bran muffins

• No bake desserts

• Oatmeal cookies
  

It’s helpful to collect a few go-to recipes that utilize better ingredients to lean on when you want healthier baked goods. It might take a little trial and error to find ones you love but it's worth it! It might not be perfect but replacing some of the more inflammatory ingredients can make a big difference.