Healthy Recipe Substitutions
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Healthy Recipe Substitutions Original Ingredient Substitution Why? Sugar Unsweetened Applesauce 500+ fewer calories per cup Sugar Vanilla Cut Sugar by ½ + 1 tsp vanilla = 400 fewer calories Sugar Stevia Less chemicals, much sweeter than sugar Wheat Flour Almond Flour Gluten free AND has Omega-3s Butter Avocado Puree (room temp) Better fats Butter Cold-pressed olive oil Extra Omega-3s Chocolate Chips Cacao nibs No additives Pasta Zucchini Noodles Carb replacement Pasta Spaghetti Squash Carb replacement Mashed Potatoes Mashed Turnips 300+ fewer calories per cup Soda Seltzer water + citrus slice Less toxins and chemicals Bread Crumbs Rolled Oats Whole grains 1 Eggs 2 Egg whites Less cholesterol Cream Coconut Milk Perfect for soups and stews Iceberg Lettuce Arugula, romaine, spinach, kale, leafy green lettuce Much more nutritious Cheese Nutritional Yeast Cheesy flavor + B vitamins Tortilla Wraps Lettuce Leaves Less carbs and more nutritious Potato Chips Baked Kale Chips More nutritious Syrup Pureed Fruit Extra antioxidants Boiling Steaming Removes fewer nutrients Salad Croutons Nuts and Seeds More nutritious Milk Almond Milk Dairy-free
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Substitutes
Transcript of Healthy Recipe Substitutions
Healthy Recipe Substitutions
Original IngredientSubstitutionWhy?
SugarUnsweetened Applesauce500+ fewer calories per cup
SugarVanillaCut Sugar by + 1 tsp vanilla = 400 fewer calories
SugarSteviaLess chemicals, much sweeter than sugar
Wheat FlourAlmond FlourGluten free AND has Omega-3s
ButterAvocado Puree (room temp)Better fats
ButterCold-pressed olive oilExtra Omega-3s
Chocolate ChipsCacao nibsNo additives
PastaZucchini NoodlesCarb replacement
PastaSpaghetti SquashCarb replacement
Mashed PotatoesMashed Turnips300+ fewer calories per cup
SodaSeltzer water + citrus sliceLess toxins and chemicals
Bread CrumbsRolled OatsWhole grains
1 Eggs2 Egg whitesLess cholesterol
CreamCoconut MilkPerfect for soups and stews
Iceberg LettuceArugula, romaine, spinach, kale, leafy green lettuceMuch more nutritious
CheeseNutritional YeastCheesy flavor + B vitamins
Tortilla WrapsLettuce LeavesLess carbs and more nutritious
Potato ChipsBaked Kale ChipsMore nutritious
SyrupPureed FruitExtra antioxidants
BoilingSteamingRemoves fewer nutrients
Salad CroutonsNuts and SeedsMore nutritious
MilkAlmond MilkDairy-free
Deep FryingPan FryingLess fatty oil
Quick Snacks
Baked Kale Chips Sweet Potato Chips
Lightly toss 1 bunch Kale with 1 tsp. Thinly slice one sweet potatoOlive oil, place on lined cookie sheetSpread olive oil on a cookieAnd bake at 350F for 10 minutessheet and sprinkle with seaSalt. Place slices in a single Other Quick Snackslayer, bake for 10 minutes -Carrot stickson each side, or until crispy. -GrapesDip in honey, if desired. -1 Apple
