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NCHPAD - Building Healthy Inclusive Communities

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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
Flour

Whole-wheat flour

Black beans

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

Sugar

Unsweetened applesauce

Stevia

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


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