Healthy Ingredient Substitutes
For my first Monday Recipe post, I am sharing healthy ingredient substitutes. If you follow this guide, you will make your tried and true recipes healthier. These are the substitutions I often use when following traditional recipes. Making these small changes in your cooking habits can significantly lower your cholesterol level and result in a more nutritious meal. You may find by using these substitutes, your meals taste even better!
- Sauté – Butter -> Healthy Oil
- My first choice substitute is Organic Extra Virgin Cold Press Olive Oil. Olive oil is very heart healthy and is high in Vitamin E, K, as well as a number of other nutrients. http://www.amazingoliveoil.com/nutrients-in-olive-oil.html http://www.nutritiondata.com/facts/fats-and-oils/509/2
- My second choice is Canola Oil. It’s not as healthy as Olive Oil, but it cooks much cooler, so I will usually use it when browning meat. http://www.nutritiondata.com/facts/fats-and-oils/7577/2
- Baking – Vegetable Oil -> Applesauce
- I use this for baked goods when I can. For cakes I will usually only substitute half as pure applesauce can make them dry.
- Traditional Pastas -> Whole Wheat, or Vegetable Pastas
- Check if there are substitutes for the pastas you usually use. My favorite regular spaghetti substitute is Garofalo’s Organic Whole Wheat Spaghetti.
- White Flour -> Whole Wheat or Oat Flour
- These Flours make great substitutes for fried chicken or other non-baking uses
- Whole Wheat Flour is heavier than White Flour. If you would like fluffy muffins, substitute half for Whole Wheat. They’ll still be a little heavy, but healthier for you. http://www.ehow.com/how_2299938_substitute-wholewheat-flour-white.html
- Also when baking muffins or cookies, I will add other items such as Oat Bran, Ground Flaxseed or Whole Oats. If I am substituting 2 cups white flour, I will use a combination like – 1 cup Whole Wheat, ½ cup Whole Oats, ¼ cup ground flaxseed, and ¼ cup oat bran – for a super nutrient boost. Experiment with these ingredients to create the mix you like best.
- White Rice –> Brown or Wild Rice
- Canned Vegetables –> Fresh or Frozen
- Iceberg Lettuce –> Romaine lettuce and/or spinach
- White Sugar –> Organic Cane Sugar
- I NEVER use synthetic sweeteners. I think they are worse for you than the sugar itself. However, if you are diabetic, they are the best tasting alternative – unfortunately. In this case Sucralose is probably best. See here to read more about sugar. http://www.everydiet.org/1001/sugar-and-artificial-sugar-facts
See here for more substitution ideas:
My favorite Healthy Recipe site is http://www.eatingwell.com. They will make all of the substitutions for you!
Stay tuned for health boosting spices and herbs to add to all of your recipes.
Do you have a healthy ingredient substitute you would like to share?