Monday, December 9, 2013

Healthy Substitutions

Here are some healthy substitutions you can use as you make your yummy holiday meals and treats!

Ingredient                                                          Healthy Swap

Oil (baking)
One cup of unsweetened applesauce or ¾ cup Greek yogurt per cup of oil.
Oil (cooking)
Reduce by half or two thirds. Or use cooking spray instead.
Heavy Cream
Equal parts half & half and fat free evaporated milk. Depending on the recipe, you may be able to use all half and half or whole milk.
White Flour
Substitute half with 100% whole wheat, oat, or soy flour.
1 tsp. of mashed banana per tsp. of sugar.
Garlic, chili powder, lemon, or salt-free seasonings.
¼ cup Greek yogurt + ½ cup butter to replace 1 cup of butter.
Two large egg whites in place of 1 whole egg.
Leave it out, or substitute with au jus.
Chocolate Chips
Reduce by one third or use dried fruit.