Healthy Recipe Substitutions

Are you looking for quick and simple ways to eat right without feeling deprived or overly restricted? If so, you need to start looking at some healthy recipe substitutions.

You do not need to eat boring, tasteless meals while following a fat loss diet plan when you use these simple, healthy recipe substitutions which allow you to create many of the recipes you love, while putting a healthy spin on them.

Let’s take a look at the most common food ingredients that aren’t so healthy for your body and what you can use instead.

White Sugar

First of all, sugar has to go. Not only does sugar spike your blood glucose levels and lead to a massive crash shortly afterward, it’s devoid of all nutrients.

Instead, for every 1 cup of sugar called for, try using ¾ cup maple syrup, ½ tsp. stevia, ½ cup apple juice concentrate, or 2 mashed or blended bananas.

These sugar substitutions will all offer great sweetness and superior nutrition.

Unhealthy Fats 

You should avoid using butter, margarine, hydrogenated fats, shortening and refined oil as much as possible because they are primarily made up of the unhealthy fats that are bad for your health. Depending on the recipe you are using that calls for butter or margarine, instead, use either unsweetened applesauce, or coconut oil which are not only healthier options, but will still maintain the integrity of your recipe.

If your recipe calls for shortening, you can substitute organic butter instead.  Try using healthier oils as well such as olive oil if it fits in with the recipe.

Cow’s Milk

Cow’s milk contains lactose which gives many people digestive issues, so you need a healthier substitute. Cup for cup, this can be replaced with unsweetened almond milk, coconut milk, or even rice milk. Just be sure to choose low sugar varieties and with coconut milk, watch the calories as it is a higher calorie option.

Sour Cream

Sour cream is an easy ingredient to replace with low fat, plain organic Greek yogurt.  Greek Yogurt is not only lower in calories compared to Sour Cream, it’s also high and protein while also being a superior source of calcium.

Baking Chocolate

If a recipe calls for baking chocolate, using some unsweetened cocoa can be a healthier alternative option. Mix together three tablespoons of cocoa along with 1 tbsp. of coconut oil and you’ll have a good substitute to use.

Or, if you do want to use real chocolate, simply opt for the 99% cocoa variety. This form of chocolate has the highest antioxidant content, a high amount of dietary fiber, and contains hardly any sugar at all, so will work well with most diet plans.

Cornstarch

If your recipe calls for cornstarch, you have two different options here. You can substitute almond flour instead, which is also going to provide a wide number of nutrients such as vitamin E, magnesium, zinc, and healthy fats, or you can substitute it with arrowroot flour instead.

Almond flour will be the better choice for those who are following a reduced carbohydrate diet and hoping to boost their health as well.

All Purpose Or White Flour

When it comes to flour replacements, you have plenty of options.  Coconut flour, brown rice flour, oat flour, quinoa flour, buckwheat flour, almond flour – all are going to be great to use.

Keep in mind some of these will contain gluten and react differently with other ingredients called for in the recipe (so the amounts you need to use will vary), so be sure to do some research when you select the flour variety you will be using.

White Rice

White rice is lacking the dietary fiber you want in your diet, so replace this food with brown rice, barley, or quinoa instead. All will work well in just about any recipe as a direct substitute.

Eggs

If you are looking to replace a whole egg in your recipes, at times, you can simply use two egg whites instead depending on the recipe you are preparing.

If that won’t work, then you can use pureed bananas or applesauce or combine together one tablespoon of ground flaxseeds with three tablespoons of water per one egg called for. Let this sit for a second before using it in your recipes.

As you can see, all of these recipe substitutions will still allow you to enjoy baking while not only reducing calories, but also make your recipes more nutritious and better for your overall health.

What recipe substitutions will you be using?  Let me know in the comment box below 🙂