Food Substitutions for Healthier Cooking

One of the first things I did to start eating healthier was substituting some ingredients in my recipes. By doing this, you can maximize not only its nutritional benefits but also it will help you to reduce your risk for chronic diseases.

Below is a list of a few ingredients you can swap out of your recipes to make them healthier:

Instead of… Substitute for…
Flour Wheat flour, Nuts flour, Beans This is an extra dose of protein when cooking brownies and they taste great!   (1 cup flour =1 cup beans puree).
1 cup wheat flour = 3/4 cup wheat flour = 1/4 cup almond flour.
Nuts flours are typically higher in fat but they have more fiber and protein. In baking recipes they are heavier than classic flours so make sure to up the amount of baking powder so the dough can rise as normal.
Mayonnaise Avocado puree
Chips Air-popped Popcorn
White bread Wholegrain bread
White Rice Brown Rice, Quinoa, Steamed Cauliflower When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like proteins, calcium and fiber).
Steamed cauliflower texture is almost the same, as is the taste.
Sugar Unsweetened applesauce, Stevia, Coconut sugar, honey, Cinnamon, Vanilla 1 cup of sugar = 1 cup of applesauce, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
Stevia is up to 300 times sweeter than sugar: 1 cup sugar = 1-2 tsp powdered/liquid stevia.
Pasta Zucchini Ribbons, Quinoa Pasta You can eat Zuchinni ribbons raw or sauteed for a few minutes until soft.
Salt Spices and Herbs
Butter Olive Oil, Mashed banana, prunes In baking recipes, 1 cup mashed banana = 1 cup butter/oil.
In dark bake recipes, combine 3/4 cup prunes + 1/4 cup boiling water, and puree.
Tortilla wraps Lettuce leaves
Flavored yogurt Plain yogurt with fresh fruit or honey. Pre-flavored yogurts often come packed with extra sugar.
Croutons (in salads) Nuts Almonds, pecans, walnuts to avoid sodium and fat that often come with croutons.
Cocoa powder Unsweetened chocolate
Milk chocolate Dark chocolate (at least 70% cacao). Milk chocolate contains less of the original cocoa bean than dark chocolate does. Cocoa bean is a fabulous source of antioxidants. which reduce the risk of heart diseases.
Processed cereals Oats Processed cereals have lots of sugar which not only leads to increase belly fat but also increase the risk for developing diabetes.


Is there any ingredient you don’t know how to substitute for? Do you have any other ingredient substitution you rely on for health issues (vegan, or gluten-free)?


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