What Are Some Ways to Make My Recipes Healthier?
Swapping certain ingredients in recipes can decrease calories, fat, and sugar content. Here is a guide for some popular substitutions.
|Recipe Ingredient||Swap For||Tip|
Use half the whole-wheat flour for what is called for of the all-purpose flour
Swap out one cup flour for one cup black bean puree in brownies; also adds more protein
Keep ratio one-to-one, but be sure to reduce amount of liquid in recipe by one-quarter cup
All the sweetness remains without the calories from real sugar
|Eggs||Egg whites||Use two egg whites for one egg|
|Mashed potatoes||Mashed cauliflower||Can hardly distinguish a taste difference and save many more calories|
|Sour cream||Non-fat Greek yogurt||Flavor almost identical for less fat, less calories, and more protein|
|Milk chocolate||Dark chocolate||Lower in sugar and better for the heart|
|Whole milk||Skim milk||Provides fewer calories and fat|
|Butter||Olive oil||Opt out one cup butter for three-quarters cup oil as a healthier fat|
|Cream cheese||Fat-free cream cheese||Fewer calories and fat|
|Salt||Herbs or spices||Provide strong flavor and are more heart-healthy than salt|