In my kitchen I love to find new and healthy foods to replace unhealthy ones in recipes. You may think it changes the taste or consistency but they are great substitutions that would never guess are in there! The best part is you save hundreds of calories! After using alternatives for awhile you get use to the changes and then it is all you know. Now that the New Year has started it is a great time to get new habits and make changes in your diet. You do not have to switch out everything in your diet. Pick four or five and start there. Stick to it for a month and see how you feel after! Baby steps are sometimes what makes leaps and bounds of success! Here are swaps to make in your nutrition plan!
Here is a list of the equal proportions to replace in recipes! Enjoy!
1 cup butter, shortening, or oil = 1 cup applesauce
1 cup butter = 1 cup of a not very ripe banana or 1 cup mashed avocado
cooking spray = 1 Tbsp olive oil, coconut oil or avocado oil
1 Tbsp. sugar = 1 tsp. cinnamon
1 cup sugar = 3/4 cup honey, in baking, reduce liquids by 1/4 and mix in 1/4 tsp baking soda ( if baking soda is not already included) for every cup of honey used. Food will brown faster as it bakes so watch the amount of time it bakes in the oven.
1 cup heavy whipping cream = 1 cup evaporated milk
1 cup chocolate chips = 1 cup carob chips
1 cup white flour = 1 cup black bean puree
1 large egg = 1 Tbsp chia seeds and 3 Tbsp water
1 cup pasta = 1 cup spaghetti squash, zucchini, shredded cabbage, ribboned eggplant or bean sprouts
1 cup cooked rice = 1 cup grated steamed cauliflower, cooked quinoa, cooked barley or cooked millet
1 cup mashed potatoes = 1 cup mashed cauliflower, celery root, parsnip or carrot
1 cup cream = 1 cup Greek yogurt or coconut milk
1 cup sour cream = 1 cup Greek yogurt
1 tortilla = 1 large leaf of lettuce
1 Tbsp. mayo or miracle whip = 1 Tbsp. greek yogurt, mashed avocado, olive oil, hummus, pesto, mustard, cottage cheese or almond butter.
1 cup of uncooked quick oats or oatmeal = 1 cup of uncooked millet, barley, quinoa, amaranth or spelt
canola oil = Greek yogurt Cut the oil in half and add ¾ cup of yogurt for every cup of oil that you remove from the recipe.
frosting = whipped cream, fresh fruit, fruit glaze or homemade pudding. Use as much as desired.
creamed soups = mashed potato flakes or pureed carrots, add as much as desired to broth for a creamy consistency.
Call 480-922-3253 for a meal plan consultation.