There are some things that I just won’t swap, like using non-fat cream cheese to replace the full fat product in my cheesecake recipes!
But, for day-to-day eating, why not incorporate a few easy swaps to give recipes a little bit of a healthier boost?
3 Great Ideas for You to Try!
1. Swap an Ingredient:
Sour cream: It’s easy to swap yogurt for sour cream in sauces, dips, baked goodies and when a dollop is needed as a topping!
Eggs: Use two egg whites to replace one egg.
Flour: While not all baked goods work well when completely substituting whole wheat flour for white, experiment and start by replacing 1/4 cup of white flour for 1/4 cup of whole wheat. There are many brands of flour that now have a whole wheat blend–look for them.
Butter or oil: Applesauce and fruit purees like pumpkin, banana or prunes are great swaps for baking. Substitute the equivalent amount of puree (i.e. 1/2 cup applesauce instead of 1/2 cup oil) for half the amount required in the recipe.
Ground beef: Look for leaner choices or try using ground chicken, veal or turkey.
Iceberg lettuce: Try spinach, chopped kale, arugula, romaine, bok choy, swiss chard alone or as a mixture in order to get more vitamins, fiber and different flavors added to your salads!
2. Omit or Reduce the Amount Used:
Cranberries and other dried fruit & nuts: If adding to your salad, a handful can easily end up being 1 cup. Instead, measure out your portion and use only 1 tablespoon. Chop up dried fruit and nuts so it seems like you get more in every bite. For recipes, use half of what is called for.
Chocolate chips: Reduce the amount in recipes. I like using mini chocolate chips–a little goes a long way. You can also swap dark or semi sweet chocolate for milk chocolate chips.
Sugar: You can easily reduce the amount called for in a recipe by 1/3 to 1/2 of the amount. When you bake and swap some of the fat for fruit purees, it will give it a more natural sweetness and you won’t miss the reduction of sugar.
Salt: Try to use salt sparingly and instead, increase herbs and other spices to give it a boost of flavor.
3. Add More Veggies:
Pasta: By adding more vegetables to your pasta, not only will you increase the healthy benefits, but your 1/2 cup portion of pasta will now seem larger since the veggies give it more bulk!
Soups and sauces: Adding more veggies will intensify the flavor and color of your soup, add texture to your sauces and will add so many healthy benefits.
Sandwiches: Bulk up your sandwiches by adding shredded veggies to it. Hummus and avocado are great condiments that can easily be swapped for mayo. Look for whole grain breads, wraps, pita and healthier flatbread alternatives to sandwich bread.
Little changes bring big results. By making conscious swaps, you’ll be eating better, feeling better, feel more energetic and maybe those stubborn few pounds you just can’t seem to get rid of, will disappear ☺
As always, I’d love to hear from you!
What are healthy swaps have you done?