You can transform your favorite dishes to a healthier alternative without sacrificing flavor. In general, you can modify your recipes in 3 different ways:
- Swap ingredients:
| In place of: | Use: | When: | How: | Benefits: |
| Bacon | Prosciutto, pancetta or Canadian bacon | Mixed dishes | Replace 1:1 ratio | Higher quality meat |
| Bread crumbs | Rolled oats | Mixed dishes | Season with dried herbs | Higher in fiber |
| Butter | Applesauce | Baking loafs, cakes and muffins | Replace half the fat, so for 1 C of butter/oil use ½ cup butter + ½ C applesauce | Reduce fat by 50%, vegan |
| Butter | Avocado puree | Baking, particularly chocolate-flavored recipes | 1:1 ratio | Replace saturated fats for healthy fats, vegan |
| Butter | Avocado oil | Sautéing | 1:1 ratio | Replace saturated fats for healthy fats, vegan |
| Butter | Prune puree | Dark baked goods | 1:1 ratio, ¾ C prunes with ¼ C boiling water and puree | Lower in fat, higher in fiber, vegan |
| Butter | Chia seed gel | Baking | Mix ½ C and 1 Tbsp of water + 1 Tbsp of chia seeds, let stand for 15 min and replace with half the fat | Reduce fat by 50%, replace with healthy fiats, higher in fiber, vegan |
| Chocolate | Cocoa powder | Baking | 3 Tbsp cocoa powder and 1 Tbsp for each 1 oz chocolate | Reduce refined sugar and saturated fat |
| Cold cereal | Oatmeal or quinoa | Breakfast or snack | Cook with dairy alternative and add your favorite fruit, nuts and seeds | Higher in protein, lower in added sugar, gluten-free, high-fiber |
| Cream cheese | Almond-based cream cheese or low-fat ricotta | Mixed dishes | Replace 1:1 ratio | Reduce saturated fat |
| Croutons | Nuts or seeds | Salad | Lightly toasted almonds, pecans, pepitas or walnuts | Carb-free, higher in protein, fiber and healthy fats |
| Eggs | Chia seed gel | Baking | Mix 3 Tbsp of water + 1 Tbsp of chia seeds. Let stand for 15 min to replace 1 large egg | Reduce saturated fat, vegan, high in fiber |
| Ground beef | Ground turkey breast | Mixed dishes | Replace 1:1 ratio | Reduce saturated fat |
| Heavy cream | Canned coconut milk | Soups and stews | 1:1 ratio | Vegan, dairy-free, SCD, Paleo |
| Jelly | Pureed fruit | Sprouted wheat or gluten-free bread | Replace 1:1, optional can mix on stove top with stevia | Reduced refined sugar |
| Juice | Soda water | As a mixer | Mix liquor with soda water and a slice of fruit or just a splash of juice | Reduce added sugar and total calories |
| Mayonnaise | Mashed avocado | Mixed dishes | Replace 1:1 ratio | Replace with healthy fats, higher in fiber |
| Mayonnaise | Greek yogurt, plain, fat-free | Mixed dishes | Replace 1:1, you can add ½ tsp of EVOO for extra taste | Reduced saturated fat, higher in calcium and probiotics |
| Parmesan cheese | Nutritional yeast | Dish topping or popcorn flavor | 1:1 ratio | Vegan, dairy-free, nutrient rich |
| Pasta | Veggie noodles | Pasta dishes | Replace with strips made of zucchini, spaghetti squash (lower in carb), beets or carrots | Low carb, high fiber, gluten-free, SCD-friendly, Paleo |
| Pasta | Quinoa, lentil or edamame pasta | Pasta dishes | Replace 1:1 ratio | Higher in fiber and protein, gluten-free |
| Rice | Riced cauliflower | Mixed dishes | Grate cauliflower and microwave or steam for 5 minutes | Low-carb, high fiber, SCD, Paleo |
| Sour cream | Greek yogurt, plain, fat-free | Mixed dishes | Replace 1:1 ratio | Reduced saturated fat, added probiotics |
| Sugar | Unsweetened applesauce | Baking | Replace on 1:1 ratio but reduce the amount of liquid in the recipe by ¼ cup | Reduced added sugar, higher in fiber |
| Sugar | Vanilla extract | Baking | Reduce 2 Tbsp of sugar and add an extra ½ tsp of vanilla extract | Reduce added sugar by 50% |
| Tortilla wraps | Lettuce wraps | Tacos or wraps | Replace tortillas with Romaine lettuce leaves or collard greens | Low carb, high fiber, gluten-free, SCD-friendly, Paleo |
| White flour | Cooked, drained & rinsed black beans | Baking, particularly chocolate-flavored recipes | Replace 1 cup of flour for 1 cup of black bean puree | Gluten-free, higher in fiber and protein |
| White flour | Gluten-free flour | Baking, thickening sauces or breading | 1:1 ratio, depending on the brand. You may need to add 1 tsp of xanthan gum per cup of flour to improve consistency | Gluten-free |
- Modify food preparation
- Add shredded vegetables or pureed beans to pasta sauce and mashed potatoes.
- Sauté́ vegetables in vegetable broth, juice, water or oil spray instead of tablespoons of butter or oil.
- Broil, grill, roast, braise, stew, steam, poach or microwave instead of fry.
- Skim fat on stews and gravies. Chill or freeze stock and remove fat before cooking.
- Eat potatoes with skin to increase fiber content.
- Skip salt in cooking water, use plain water.
- Bake potatoes, chicken and other dishes instead of frying. Dip in egg whites, coat with seasoned rolled oats and bake on vegetable oil-sprayed pan.
- Trim visible fat from meat and poultry.
- Reduce serving sizes
- Include at least ½ of your plate with green, leafy veggies, ¼ of your plate make it lean-meat and the remaining ¼ plate whole-grains.
- It’s OK to enjoy your favorite food, mindfully. Follow the 3-bite rule “Amazing first taste, satisfying middle one and a lingering third bite”
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