More healthy swaps!


Egg-Swaps1

After so many dessert recipes it’s time to share some more healthy swaps! So here I leave you with some more…

1. Chia seeds for eggs

Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (Note: probably wouldn’t suggest subbing chia for butter and eggs in the same recipe!)

2. Flax meal for eggs

Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. And it’s ready!

3. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

4. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.

5. Zucchini ribbons for pasta

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling — simply sautee for a few minutes until soft.

6. Olive oil for butter

When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega-3 fatty acids.

7. Turnip mash for mashed potatoes

While one cup of mashed potatoes made with whole milk racks up about 180 calories (and that’s before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier stand-in for classic mash.

8. Grated steamed cauliflower for rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

9. Mashed cauliflower for mashed potatoes

Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.

10. Rolled oats for breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

What do you think?

Do you use any of these? 🙂 

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