Try Healthy Substitutions
Do you want to give your meals a healthy boost without cutting out the flavor, but cutting out calories and fats instead? By making smart and healthy substitutions, you can cut excess calories, fat and sugar without sacrificing taste.
1. Butter Substitution
Does your baking recipe call for butter? Substitute butter with oil or even better, substitute it with Pureed fruits such as apples, prunes and pumpkins. You will get half of the calories you would get with butter.
2. Eggs Substitution
When your recipe calls for eggs, simply substitute 2 egg whites for each egg. If the recipe calls for more than 2 eggs, leave on whole egg and substitute the rest with egg whites.
Want to cut out eggs all together? When baking, swap one egg with 1/3 cup ripe mashed bananas. Not only you will cut fat and cholesterol from the recipe, but it will also help you to get more fruit in your diet.
3. Milk Substitution
If your recipe calls for whole milk, simply replace it with low-fat or non-fat milk. Wanna keep the texture of whole milk? Only replace half of the amount with the low-fat milk. Or try skim or low-fat evaporated milk, which gives a rich, creamy texture.
Wanna cut out the diaries all together? Try to substitute the almond milk for cow milk.
4. Sugar Substitution
Trying to cut back on sugar? Simply use less sugar. Usually, 1/3 of sugar can be eliminated without negatively affecting your recipe. You can also add cinnamon, vanilla or orange zest to enhance the flavor, but just a small amount. Try using natural sugars such as agave, brown rice syrup or honey.
5. Sour Cream Substitution
Sour cream is loaded with fat and calories. Wanna find a low fat option? Opt for low fat versions or better substitute with plain or low-fat yogurt.
6. Mayonnaise Substitution
I’m not a big fan of mayonnaise, but I found a lot of recipes calling for it. A great substitution is greek yogurt, but you can also substitute with Dijon mustard. Of course, it depends of recipe, but substituting mayonnaise with Dijon mustard can actually add a great flavor and you save both calories and fat.
Try some of these substitution for yourself and see what works for you. Even substituting just a few unhealthy ingredients for healthier ones is a great start. If you enjoyed these tips please share them with your friends and family. Stay healthy!
The guys from Greatist “baked” together a good infographic about healthy substitutions for baking ingredients. You can check it out here:
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