Eat Right

Make *any* food healthier with these simple swaps

A lot of recipes (especially desserts) call for ingredients like butter, white sugar or cream. These ingredients might be tasty but substituting a few of them here and there can give you an overall much healthier dish. Check out this list of common substitutions for better baking that's just as nutritious as it is delicious. 

Instead of butter...use unsweetened applesauce
Baking recipes often require butter but unsweetened applesauce works just as well. It has less saturated fat, more soluble fiber and natural sugar.

Instead of heavy cream...use Greek yogurt
Cream tastes so good in everything, but it isn’t the most nourishing option. Swap in Greek yogurt—it has a lot of protein, calcium and probiotics (aka healthy bacteria that help boost your immune system). 

Instead of mayonnaise...use hummus
Next time you make a sandwich, smear on some hummus. Made from chickpeas and other spices, it’s rich in protein and super tasty.

Instead of bottled dressing...use extra-virgin olive oil
Most salad dressings are high in calories and fat, so consider extra-virgin olive oil as an option. It can reduce the risk of heart disease and cholesterol and containts plenty of heathy antioxidants.

Instead of artificial sweetener...use cinnamon
Next time you make a home-made Frapp, hot chocolate or smoothie, add a dash of cinnamon. It’s a high source of antioxidants, protects dental health and fights allergies. Cinnamon is also naturally sweet, so it’s a perfect substitution to sugar. 

Instead of dairy milk...use almond milk
Almond milk is a big thing right now for good reason—it decreases high blood pressure, builds strong muscles and even stronger bones.

Instead of tomato sauce...use sliced tomatoes
When you cook pasta or pizza, place a few slices of fresh tomatoes on top instead of drowning it in bottled sauce. Store-brought tomato sauce is commonly filled with sodium, sugar and preservatives. If you’re extra ambitious, make your own tomato sauce! 

Instead of white potatoes...use sweet potatoes
A lot of burger places offer both choices these days. Sweet potatoes are a good source of potassium which is key to a healthy heart. They are also naturally sweet and contain iron, something experts believe many people are lacking in. 

Instead of syrup...use pureed fruit  
Better your breakfast with pureed or fresh fruit—it revitalizes your immune system and provides you with a boost of natural vitamins and antioxidants. Plus, you'll avoid the dreaded sugar crash later on. 

What healthy food substitutions do you use? Did you try any of these? Let us know in the comments below!


by Amrita Bhasin | 8/9/2017