Substituting healthy alternatives for sugar, unhealthy fats and calorie-packed ingredients is an easy and effective way to create nutritious recipes and stay committed to your health goals. There are many opportunities to swap ingredients with high fat and sugar content for healthy substitutions such as yogurt or mashed avocado. These simple adjustments will add nutrition to your meal without sacrificing the flavor, texture and quality of the recipes you love. You might even prefer these healthy alternatives to the original. Here are five of our favorite substitutions.
1. Applesauce for Sugar
This kid-favorite snack doubles as a replacement for sugar. Sugar-free applesauce packs sweetness and fiber without the calories of sugar. Fiber lowers your risk for heart disease, high cholesterol and Type 2 diabetes, according to NutritionMD.org, sugar has no essential nutrients and can wreak havoc on your metabolism. Try substituting applesauce in your favorite baking recipes!
2. Mashed Avocado for Mayonnaise
Not all fats are created equal. Mayonnaise is a popular addition to a sandwich, however its list of benefits ends at flavor. It’s high in saturated fat, sugar and sodium, and adds unhealthy empty calories. Even light versions of mayo won’t make the recipe healthy. For the same creamy texture and the added benefit of nutrition, spread mashed avocado on a sandwich instead. Avocado contains omega-3 healthy fats that won’t put your heart at risk and it will give your sandwich an extra dose of flavor.
3. Plain or Greek Yogurt for Sour Cream
Yogurt is the perfect healthy, high-protein alternative to sour cream. Yogurt’s appearance and texture are almost identical to sour cream while containing only a third of the calories. It’s difficult to even taste the difference! Monitor yogurt when cooking under high heat to ensure it maintains its creamy texture. Yogurt contains vitamins and protein while sour cream has a high fat content, making low-fat or Greek yogurt a healthier substitution for sour cream!
4.Fruit for Syrup
Fruit can transform a pancake soaked in sugary syrup into a healthy meal. Commercially made syrup is made with high fructose corn syrup along with other artificial colors and flavors. Avoid calories and an increased risk for Type 2 diabetes by substituting with homemade fruit syrup. Fruit is packed with essential vitamins and minerals. Look for fruit syrup recipes in the SlimGenics Step in the Kitchen cookbook.
5. Sour Cream and Onion Crunch O’s Thermo-Snacks for Croutons
Croutons give a salad a nice crunch, however the high-calorie salty toppings have little nutritional value. Consider substituting a crunchy Thermo-Snack for croutons. Sour Cream and Onion and BBQ Crunch O’s are delicious and make great salad additions. Or for the added flavor of cheese in your salad, try Cheddar Cheese Double Bites Thermo-Snack!
You don’t have to start from scratch to create your own healthy recipes. Simply substituting healthy alternatives for the high-fat, high-sugar ingredients you may use in recipes can leave you satisfied and healthy. Trust us, you won’t even miss them!