Ways to Make Recipes Healthier
1. Black beans for flour - 1 cup flour for 1 cup black bean puree (about a 15oz can).
2. Whole wheat flour for white flour - For every cup of white flour, substitute 7/8 cup of whole-wheat.
3. Unsweetened applesauce for sugar
You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
4. Unsweetened applesauce for oil or butter - 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce
5. Almond flour for wheat flour
6. Avocado puree for butter - 1 cup of avocado puree per cup of butter
7. Marshmallow Fluff for frosting
8. Mashed bananas for fats - One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
9. Nut/Coconut flours for flour
10. Meringue for frosting
11. Evaporated skim milk for cream
12. Stevia for sugar - 1 cup of sugar should be swapped for 2 tablespoons stevia powder
13. Flax meal for eggs
This one's an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe.
14. Brown rice for white rice
15. Quinoa for couscous
16. Zucchini ribbons for pasta
17. Olive oil for butter
18. Grated steamed cauliflower for rice
19. Mashed cauliflower for mashed potatoes
20. Rolled oats for breadcrumbs
21. Two egg whites for one whole egg
22. Whole wheat pasta for regular pasta
23. White-meat, skinless poultry for dark-meat poultry
24. Olive oil spray for olive oil from the bottle
25. Bison for beef
26. Ground Turkey for ground beef
27. Coconut milk for cream
28. Spaghetti squash for pasta
29. Greek yogurt for sour cream
30. Arugula, romaine, spinach, and/or kale for iceberg lettuce
31. Greek yogurt for mayo (in tuna/chicken salad)
32. Plain yogurt with fresh fruit for flavored yogurt
33. Lettuce leaves for tortilla wraps
34. Corn tortilla for flour tortilla
35. Nuts for croutons (in salads)
36. Whole wheat bread for white bread
37. Avocado mash for mayo
38. Frozen or Fresh Fruits for canned fruit
39. Veggies for pita (as a dipping tool)
40. Edamame hummus for regular hummus
41. Kale chips for potato chips
42. Dark chocolate for M&Ms (in trail mix)
43. Popcorn for potato chips
44. Steel-cut oatmeal for instant oatmeal
45. Banana ice cream for ice cream
46. Sweet potato fries for French fries
47. Frozen Yogurt for Ice Cream
48. Pureed fruit for syrup
49. Herbs or citrus juice for salt
50. Low-sodium soy sauce for standard soy sauce
51. Homemade salad dressing for bottled dressing
52. Skim milk for whole or 2% milk
2. Whole wheat flour for white flour - For every cup of white flour, substitute 7/8 cup of whole-wheat.
3. Unsweetened applesauce for sugar
You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
4. Unsweetened applesauce for oil or butter - 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce
5. Almond flour for wheat flour
6. Avocado puree for butter - 1 cup of avocado puree per cup of butter
7. Marshmallow Fluff for frosting
8. Mashed bananas for fats - One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
9. Nut/Coconut flours for flour
10. Meringue for frosting
11. Evaporated skim milk for cream
12. Stevia for sugar - 1 cup of sugar should be swapped for 2 tablespoons stevia powder
13. Flax meal for eggs
This one's an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe.
14. Brown rice for white rice
15. Quinoa for couscous
16. Zucchini ribbons for pasta
17. Olive oil for butter
18. Grated steamed cauliflower for rice
19. Mashed cauliflower for mashed potatoes
20. Rolled oats for breadcrumbs
21. Two egg whites for one whole egg
22. Whole wheat pasta for regular pasta
23. White-meat, skinless poultry for dark-meat poultry
24. Olive oil spray for olive oil from the bottle
25. Bison for beef
26. Ground Turkey for ground beef
27. Coconut milk for cream
28. Spaghetti squash for pasta
29. Greek yogurt for sour cream
30. Arugula, romaine, spinach, and/or kale for iceberg lettuce
31. Greek yogurt for mayo (in tuna/chicken salad)
32. Plain yogurt with fresh fruit for flavored yogurt
33. Lettuce leaves for tortilla wraps
34. Corn tortilla for flour tortilla
35. Nuts for croutons (in salads)
36. Whole wheat bread for white bread
37. Avocado mash for mayo
38. Frozen or Fresh Fruits for canned fruit
39. Veggies for pita (as a dipping tool)
40. Edamame hummus for regular hummus
41. Kale chips for potato chips
42. Dark chocolate for M&Ms (in trail mix)
43. Popcorn for potato chips
44. Steel-cut oatmeal for instant oatmeal
45. Banana ice cream for ice cream
46. Sweet potato fries for French fries
47. Frozen Yogurt for Ice Cream
48. Pureed fruit for syrup
49. Herbs or citrus juice for salt
50. Low-sodium soy sauce for standard soy sauce
51. Homemade salad dressing for bottled dressing
52. Skim milk for whole or 2% milk