It is possible to make your favorite recipes just a bit healthier (and
sometimes tastier) by using substitutions. Reducing the calories, fat
and even the serving sizes can make a big difference to your cholesterol
or weight in the long run. Read on for seven of my favorite, yet simple
recipe substitutions to help you eat just a bit better:
Unsweetened applesauce instead of sugar: 1 cup (C) of unsweetened apple sauce has about 100 calories, while 1C
of sugar has
770 calories! (WHAT!) You can substitute applesauce for sugar in a 1:1 ratio,
but reduce liquids in your recipe by 1/4 cup. Trust me: less sugar is
better for everyone.
Marshmallow fluff instead of frosting: 2 tablespoons (TBS) of marshmallow has only 40 calories, 0 fat and 6
grams of sugar, while the same amount of frosting packs up to 100 calories,
5 grams of fat and 14 grams of sugar. It’s always about the presentation,
and marshmallow fluff is pretty too!
Mashed cauliflower instead of potatoes: Cauliflower is swappable for potatoes as its lower in calories and offers
a more complex carbohydrate—the glycemic index of russet potatoes
is 111 vs the glycemic index of cauliflower at 15! You can also grate
or put your cauliflower through a food processor and make rice, too.
Use Quinoa instead of other grains: Quinoa is a seed. But, it’s a protein-packed super food, gluten
free, high in vitamins and also amino acids, so you will benefit from
the high fiber content. It’s a great substitution for oatmeal or
couscous because of their similar textures.
Use lettuce leaves for wraps instead of tortillas or buns: This is a great example of a strategy to reduce your calories. The presentation
of your wrap will be the same and you can easily reduce 100 or more calories
by forgoing the tortilla or bun, without sacrificing flavor.
Use your egg whites wisely: You can substitute two egg whites for one of the full eggs in your recipe.
You will still benefit from the nutrients in the remaining yoke, and have
plenty of protein without the extra cholesterol.
Use Greek yogurt in place of your sour cream or mayonnaise: Greek yogurt has a similar texture to sour cream and mayonnaise, and yogurt
can be flavored with seasoning easily for sandwiches or sauces. Plus,
you will benefit with more protein and less unhealthy fats.
Campbell County Health
Wellness works to reduce health risks and promote overall wellness among employee
groups and individuals across the northeastern Wyoming region. To learn
more about Wellness, please visit
www.cchwyo.org/Wellness or call 307.688.8051.
This blog was written by Rachel Wilde CPT, MA, CCH Wellness Services Technician