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.
Sugar	1 tsp. of mashed banana per tsp. of sugar.
Salt	Garlic, chili powder, lemon, or salt-free seasonings.
Butter	¼ cup Greek yogurt + ½ cup butter to replace 1 cup of butter.
Eggs	Two large egg whites in place of 1 whole egg.
Gravy	Leave it out, or substitute with au jus.
Chocolate Chips	Reduce by one third or use dried fruit.