43 Healthy Recipe Substitutions

     

 It will just take a little ingenuity to make that meal healthy

1.     Black beans for flour
2.    Unsweetened applesauce, Mashed bananas for fats, for              sugar,  oil or butter
3. Almond flour for wheat flour
4.  Avocado puree for butter
5.  Vanilla for sugar
6.  Graham crackers for cookies (in pie crusts)
7.  Evaporated skim milk for cream
8.   Stevia for sugar
9.   Prunes for butter (Combine 3/4 cup prunes with 1/4      cup boiling water, and puree to combine.)
10.  Cacao nibs for chocolate chips
11.   Chia seeds for eggs (1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking.)
12.  Flax meal for eggs (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.)
13.  Quinoa for couscous or oatmeal
14.  Zucchini ribbons or Spaghetti squash for pasta
15.  Turnip mash for mashed potatoes
16.  Grated steamed cauliflower for rice
17.  Mashed cauliflower for mashed potatoes
18.  Rolled oats, crushed flax or fiber cereal for breadcrumbs
19.  Pita for bread
20.  Lettuce leaves for tortilla wraps
21.  Prosciutto or pancetta for bacon
22.  Two egg whites for one whole egg
23.   Bison for beef
24.  Ground Turkey for ground beef
25.  Cauliflower puree for egg yolks (in deviled eggs)
26.  Plain yogurt with fresh fruit for flavored yogurt
27.  Arugula, romaine, spinach, and/or kale for iceberg lettuce
28.  Edamame hummus for regular hummus
29.  Kale chips for potato chips
30.  Banana ice cream, or Frozen yogurt for ice cream (No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.)
31.   Sweet potato fries for French fries
32.   Coconut milk for cream
33.   Greek yogurt for mayo (in tuna/chicken salad)
34.   Nutritional yeast for cheese toppings
35.  Avocado mash for mayo (in sandwitches)
36.   Low-fat cottage cheese for sour cream
37.   Sliced tomatoes for tomato sauce (on pizza)
38.   Pureed fruit for Maple syrup
39.   Herbs or citrus juice or Garlic powder for salt
40.   Low-sodium soy sauce for standard soy sauce
41.   Olive oil for butter
42.  Steaming for boiling
43.  Oven or pan-frying for deep frying

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