It’s always a good idea to make our favorite foods healthier. Here are ten easy substitutions that will boost the nutritional value of your favorite dishes without sacrificing any of the flavor.
| Recipe calls for | Swap it for | Benefits |
| Eggs for baking | Chia seeds | A tablespoon of Chia seeds has 60 calories and is loaded with Omega 3 fatty acids, Fiber, Protein Magnesium, Iron, and Calcium. HOW TO MAKE: Combine 1 Tbsp. of chia seeds with 3 Tbsp. of water, whisk until blended. Allow to set until the mixture forms a gel. Equivalent to 1 egg. |
| Cream for baking, coffee or tea | Evaporated Skim Milk | Heavy cream has over 400 calories and 44 grams of fat in one cup. Evaporated skim milk is richer and thicker than regular skim milk due to the removal of water. One cup has 16 grams of protein and weighs in at only 160 calories. |
| Heavy Cream in soup | Pureed Beans | Eliminate fat and calories with pureed beans. The soup will have a rich creamy texture with added fiber, protein and iron. HOW TO MAKE: Puree ½ cup beans with ½ cup of low sodium broth. Add to soups or stews. |
| Breadcrumbs | Oats | Traditional breadcrumbs have 200 calories and 800 mg sodium per half cup. Rolled oats are a good source of fiber, lower in calories and contain zero sodium. HOW TO MAKE: Grind rolled oats in a food processor and add seasonings of your choice, i.e., garlic powder, dried oregano and basil. Store in an airtight container. |
| Bread for Toast | Sweet Potato Toast | Sweet potato is low calorie, gluten free, high in fiber and a good source of vitamin A. HOW TO MAKE: Trim both ends from the sweet potato. Slice lengthwise into ¼ inch thick slices. Place in toaster and toast until they are fork-tender, the edges will be a bit crispy. Remove from toaster, allow to cool slightly. Topping ideas: nut butter with banana slices, ricotta cheese with berries, cream cheese topped with preserves. |
| Parmesan Cheese | Nutritional Yeast | Nutritional yeast has a cheesy flavor, it is vegetarian, low calorie, low sodium, fat free and loaded with B vitamins, including more than 100% of the daily value for B12 in one tablespoon. HOW TO USE: add to soups, sauces, sprinkle over pasta, veggies or popcorn. |
| Ricotta Cheese | Cottage Cheese | Cottage cheese has less fat and fewer calories than ricotta. Use in stuffed shells, baked ziti or lasagna. HOW TO USE: Strain the cottage cheese to drain any liquid before using. Use an equal amount of cottage cheese for the same amount of ricotta called for in the recipe. |
| Butter in frosting | Avocado | Avocado will help make frosting smooth and creamy and will reduce saturated fat. The end result will be full of heart-healthy fat, Fiber, Potassium, Folate and Vitamin K. HOW TO MAKE: Use equal amount of avocado for the same amount of butter called for in the recipe. |
| Ice Cubes or Frozen Banana in a smoothie | Frozen Cauliflower Florets | When frozen florets are pureed with other smoothie ingredients it adds creaminess and thickens the final product. Cauliflower is low calorie and low in carbohydrate. It also adds vitamin C, Potassium and Fiber. It’s a neutral-flavored veggie so it won’t change the taste of your smoothie. |
| Egg Noodles | Zucchini Noodles | One cup of sliced zucchini contains only 19 calories. It’s low carb, and contains Potassium, Vitamin A and Vitamin C. Use zoodles in place of noodles in chicken soup, casseroles or as a substitute for spaghetti. HOW TO MAKE: Use a vegetable spiralizer to create noodles from zucchini or find them pre-spiralized in the produce department at the grocery store. |
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
Take the guesswork out of healthy eating by working with a registered dietitian. Set realistic goals, create an action plan, get started off on the right foot and receive guidance along the way. Reach out to the dietitians at Waverley Oaks to learn more at [email protected].