Despite our best intentions, it can be difficult to give up our go-to dishes when we’re trying to cut back on unhealthy ingredients like sugar and bad fats. Yet, many of these recipes can have healthier ingredient swaps made without compromising taste or texture. This article will discuss various alternative ingredients that can be used in place of less healthful ones when cooking.
1. Greek Yogurt for Sour Cream
Although it’s used frequently in cooking, sour cream can be quite rich in saturated fat and calories. Greek yoghurt can be used instead of sour cream since it has a comparable tangy flavor and creamy consistency, but fewer calories and fat. Greek yoghurt is versatile, and can be used in place of sour cream or mayonnaise in a variety of recipes. Simply switch out the sour cream for a similar quantity of Greek yoghurt.
2. Avocado for Mayonnaise
Mayonnaise is used in many different types of sandwiches and salads but can be heavy in calories and harmful fats. To cut down on saturated fat and increase your intake of heart-healthy monounsaturated fats, try swapping in some avocado for mayonnaise. Make your own mayonnaise by mashing up one avocado and using it in place of the real thing. Avocado is a versatile ingredient that can be used as a spread on sandwiches and burgers.
3. Coconut Oil for Butter
Butter is a staple in many kitchens, but it comes with some health risks due to its high levels of saturated fat and cholesterol. As a plant-based fat rich in beneficial medium-chain triglycerides, coconut oil makes a wonderful butter alternative. Coconut oil has several uses, including in the kitchen and as a spread over toast. Simply swap out the butter for an equal amount of coconut oil for a simple 1:1 substitute.
4. Applesauce for Oil or Butter
Oil and butter are two common ingredients used in baking, both of which provide moisture and richness to the final product but are also high in calories and bad fats. Applesauce can be used in place of oil or butter to add moisture and sweetness to dishes without increasing the calorie or fat content. Substitute an equivalent amount of unsweetened applesauce for the oil or butter. Since applesauce already has a sweet flavor, you may not need as much sugar in the recipe.
5. Almond Flour for All-Purpose Flour
Many recipes call for all-purpose flour, which is typically processed and nutritionally deficient. Almond flour is a fantastic alternative to regular flour because it is rich in protein and healthy fats while still being gluten-free. Almond flour is versatile and may be used in many different dishes, including as a breading substitute and as a coating for meats and vegetables. To make a 1:1 flour substitute, use the same amount of almond flour as you would of all-purpose flour.
6. Zucchini Noodles for Pasta
Spaghetti is a go-to comfort dish, but it usually only provides you with empty calories and carbs. Zoodles, short for “zoodles,” are made from spiralized zucchini and are a healthy alternative to traditional pasta. Zucchini noodles can be used in place of traditional pasta in dishes like spaghetti, lasagna, and mac ‘n’ cheese. Zoodles can be made from zucchinis with the use of a spiralizer or a vegetable peeler.
7. Cauliflower Rice for Rice
Rice is a common ingredient, yet it lacks many essential elements despite its widespread use. Because of its low calorie count and high nutrient density, cauliflower rice makes for a fantastic rice substitute. Cauliflower rice can be used as a substitute for regular rice in any dish that normally uses rice, including pilaf, fried rice, and stir-fry. Both a food processor and a cheese grater can be used to prepare cauliflower rice.
8. Nutritional Yeast for Cheese
Cheese is a staple in many kitchens, however, it should be avoided due to its high calorie and saturated fat content. Foods that traditionally call for cheese can benefit from the addition of nutritional yeast, which imparts a cheesy flavor without the usual cheese-related downsides of fat and calories. Furthermore, rich in protein and vitamin B12, nutritional yeast is a healthy addition to any diet. Nutritional yeast is a versatile ingredient that works well in soups, sauces, and casseroles. Nutritional yeast is commonly sold in the health food aisle of most supermarkets.
9. Ground Turkey for Ground Beef
Despite its widespread use, ground beef is a calorie and saturated fat bomb. Leaner and lower in calories, ground turkey is a fantastic substitute for ground beef. Tacos, chili, and meatloaf are just few of the dishes where ground turkey can be substituted for ground beef. As ground turkey has a less robust flavor than ground beef, you may need to increase the amount of seasoning in the recipe.
10. Tofu for Meat
Tofu can be used in place of meat in a variety of dishes. Because of its high protein content and low fat content, tofu is a great meat substitute. Tofu is a versatile ingredient that may be used in a wide variety of dishes, including soups, stews, and even sandwiches. Tofu can be marinated to improve a dish’s flavor and texture. Use firm or extra-firm tofu and season it with your preferred spices to make a meatless meal.
