Healthy Eating Substitutions
From baking to stovetop cooking to seasonings, there are lots of ingredients that can be easily swapped for healthier ingredients, with little effect on taste. Check out some simple substitutions below, then see even more from Greatist.com here.
Black Beans for Flour: Drained and rinsed black beans can be used instead of flour in brownie recipes for an extra dose of protein and to make them gluten-free, if needed. Swap 1 cup of flour for 1 cup black bean puree (about a 15-ounce can).
Unsweetened Applesauce for Oil or Butter: Applesauce gives the right consistency and a hint of sweetness without the fat of oil or butter. Try this swap in any sweet bread, like zucchini bread or blueberry muffins. When you first try it, only swap out half the fat. If you can’t tell the difference, try swapping a little more the next time around.
Zucchini Ribbons for Pasta: Thin strips of zucchini are the perfect swap for pasta when you’re trying to cut carbs. They’re quicker too – just saute for a few minutes until strips are soft.
Ground Turkey for Ground Beef: When you want to slash a few calories or saturated fat, try using ground turkey instead of beef. Remember to add a few tablespoons of chicken stock to help keep the turkey from drying up.
Egg Beaters for Egg Yolks: These can be used in a wide variety of egg dishes, from frittatas to quiches, and also for something a little more complicated, like sauces that use egg yolks.
Coconut Milk for Cream: Coconut milk can be used interchangeably with cream in soups and stews.
Greek Yogurt for Sour Cream: Greek yogurt has half the fat and calories of traditional sour cream, yet a very similar taste. You’ll get an extra dose of protein with Greek yogurt, too.
Nuts for Croutons: You may say this swap just isn’t the same in salads, but croutons mainly provide a satisfying crunch, which can be equally fulfilled by almonds, pecans or walnuts.
Garlic Powder for Salt: Garlic powder can give food a flavorful punch without all the added sodium. Just be sure not to confuse it for garlic salt.
What are some of your favorite healthy food substitutions?