Even super unhealthy food like sweets and pastas can be made healthier by doing a few substitutions. Here is a list of just a few ideas for some simple substitutions you can make either as you cook or when eating out.
When cooking and baking try replacing:
Applesauce for sugar
Applesauce gives your recipe the sweetness it needs while being a healthier choice for your body. Simply replace the amount of sugar for the same amount of applesauce; and then reduce your total liquid amount in your recipe by ¼ cup.
Mashed bananas for fats
Any butter and oil can be easily replaced by mashed bananas. Simply mash them up and replace the amount of butter or oil for the same amount of bananas.
Evaporated skim milk for cream
Cream can be so heavy and extremely high in unhealthy fats. Instead swap the amount of cream for the same amount of evaporated skim milk.
Prunes for butter
For baking dark goodies try this simple substitution to help cut down on the fat. All you need to do is combine ¾ cup of prunes with ¼ cup of boiling water and puree; then swap out the butter for the same amount of the prune puree.
Cocoa nibs for chocolate chips
Cocoa nibs are extremely less processed help cut out additives and added sugar, while also providing some lovely healthy antioxidants. Simply replace cup for cup.
Two egg whites for one whole egg
In recipes that have lots of eggs, try swapping out some of the whole eggs with some egg whites instead.
Greek yogurt for sour cream
In recipes and dips that call for sour cream try substituting cup for cup with greek yogurt to take out many of those unhealthy fats.
Oats for breadcrumbs
Rolled oats especially can be a great way to sneak in some healthier nutrients into a meal.
Vegetable for wheat pasta
Whether its zucchini, cucumber, carrots, and spaghetti squash are all great vegetables to cut up and replace as your pasta. They not even taste great but are quicker to cook.
When eating out:
It is nice to treat yourself to eating out a a restaurant every once in a while, but sometimes these meals can be full of unhealthy ingredients and large portions. Try these substitutions when available for a healthier meal.
- Brown rice instead of white rice
- Lettuce leaves for wraps and buns
- Corn tortillas instead of flour ones
- Prosciutto or pancetta instead of bacon
- Veggies instead of pita for appetizer dips like hummus
- Popcorn instead of potato chips
- Sweet potato instead of regular potato (especially with fries)
- Frozen yogurt instead of ice cream
- Skim milk instead of whole or 2% milk
- Cinnamon instead of cream and sugar in coffee
- Unsweetened iced tea instead of juice
- Stevia instead of sugar
