- BAKING -
In nearly any baked good, replacing white flour with whole wheat can add a new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour the recipe calls for, use 2/3 cup of whole-wheat and 1/3 cup of white flour.
Unsweetened applesauce for sugar
Using applesauce instead of sugar can give the necessary sweetness without the extra calories and, of course, sugar. While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories! This swap is perfect for oatmeal raisin cookies. You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
Unsweetened applesauce for oil or butter
The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins — even with pre-boxed mixes! On your first try, only try swapping out half the fat (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can't tell the difference with that swap, try swapping a bit more of the fat next time around.
Vanilla for sugar
Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with far fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! You can't sub this one in equal ratios, but next time you're whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.
Mashed ripe bananas for fats
The creamy, thickening-power of mashed ripe banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
Flax meal for eggs
This one's an old vegan trick. 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.
- ON THE STOVE -
When white rice is processed, the "brown" bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice to get all the goods!
Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients.
Olive oil for butter
This simple switch is a great way to cut down on saturated fats while getting a healthy dose of monounsaturated fatty acids.
Whole wheat pasta for regular pasta
Just as with bread, whole wheat pasta beats regular with a higher fiber content, vitamin E, B vitamins, healthy fats, and the list goes on. Whole wheat pasta has made tremendous strides in its taste - it used to leave much to be desired, but the stuff on the shelves today is tasty!
Ground turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. Reminder: Because of the lower fat content, ground poultry often ends up drier than beef, but nothing a few tablespoons of chicken stock can't solve!
Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut” — it doesn’t taste like the sweetened shredded kind!
- IN MEALS -
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.
Greek yogurt for sour cream
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.
Arugula, romaine, spinach, and/or kale for iceberg
Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants.
Greek yogurt for mayo in tuna/chicken salad
Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. This swap will save on calories and fat, and provide an extra dose of protein.
Plain yogurt with fresh fruit for flavored yogurt
Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey for a hint of sweetness.
Lettuce leaves for tortilla wraps
It's not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.
Corn tortilla for flour tortilla
Half the calories and fat. Enough said.
Avocado for mayo
Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical two-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat. Plus, avocado just makes everything better!
-SNACKS-
Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.
Popcorn for potato chips
Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace oily, super-salty potato chips. Try making your own flavors by adding nutritional yeast, Parmesan, chili powder, or cinnamon.
Banana ice cream for ice cream
No milk, no cream, no sugar… but the same delicious consistency. It’s simple: freeze bananas, then puree.
-SEASONING-
Both sweeten pancakes or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus, it provides an extra dose of antioxidants and vitamins.
Herbs or citrus juice for salt
Food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake.
Garlic powder for salt
Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don't mistake garlic powder for garlic salt.
Low-sodium soy sauce for standard soy sauce
The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut down sodium intake by nearly half.
Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it's easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemon juice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!
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