Healthy Recipes Substitutes


There is no need to avoid eating what we love! Or at least most of it…There is so many ingredients that we can swap for others! And  this little changes on our recipes can make a big difference when it comes to count the fat and calories of our favorite foods! These are some tricks I found on my research:

1. Black beans (drained and rinsed) for flour

Great way to cut out the gluten and fit in an extra dose of protein, Plus, they taste great. When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can).

2. Whole wheat flour for white flour

For every cup of white flour, substitute 7/8 cup of whole-wheat.

3. Unsweetened applesauce for sugar

While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories! You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.

4. Unsweetened applesauce for oil or butter

On your first try, only try swapping out half the fat (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can’t tell the difference with that swap, try swapping a bit more of the fat next time around.

5. Almond flour for wheat flour

1/4 cup at a time (so 1 cup wheat flour would become 3/4 cup wheat flour and 1/4 cup almond flour.

6. Avocado puree for butter

Using 1 cup of avocado puree per cup of butter works.

7. Brown rice cereal with flax meal for Rice Crispies

Brown puffed rice has the same texture as conventional white rice, but with half the calories.

8. Marshmallow Fluff for frosting

Replacing the fat and sugar in frosting with marshmallow achieves the perfect consistency with many fewer calories. While two tablespoons of marshmallow has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 14 grams of sugar, and 5 grams of fat.

9. Natural peanut butter for reduced-fat peanut butter

While they may appear better than traditional Skippy or Jiff, reduced fat versions of peanut butter can actually have more sugar — and an extra-long list of artificial additives— than the classics. Natural peanut butter (preferably unsalted) provides the same sweetness without call the extra junk.

10. Vanilla for sugar

Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! You can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.

Have you tried some of these swaps?

I would love to hear back from you! 🙂

Keep checking, I will be posting more healthy swaps! 

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4 thoughts on “Healthy Recipes Substitutes

  1. This is exactly what I was having to complete my paper. Many thanks for such an extensive explanation and keeping it simple enough for anyone
    to understand without visiting find essential terms and phrases.

    Much cherished.

    • It is so great to hear a comment like yours! Thank you so much it is totally my pleasure to help and to know that my post was useful to someone else makes my day! I am very glad and happy to know you found it useful! Let me know if there is any other thing you would like me to write about and I will work on it! 🙂

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