Healthy food substitutions in the kitchen is nothing new, and people are constantly looking for new and exciting ways to do it. While some kitchen substitutions are rarely used and negligible, some are legitimate regular options that can change the dietary profile of the person using them.
After some trial and error, we have come up with 7 awesome kitchen substitutions that will make you healthier on the spot:
7 healthy food substitutions you can try today!
1. Try these Flour Alternatives:
Black beans are loaded with all kinds of goodness and protein is only the least of it. If you have a recipe or need for flour, you can take out a can of black beans for every cup of flour and sub it out. The result is a wonderful tasting ingredient that tastes great and mixes easily. To use this, make sure you drain and rinse the beans first. Then stick them in a processor until pureed.
You can also try subbing out the white flour for wheat flour or almond flour. If you are baking and are concerned about the consistency, then only substitute half of the white flour for a healthier kind of flour. You are going to get better consistency and you are will a little bit healthier.
What other flour alternatives have you tried?
2. butter substitutions
applesauce substitute for butter
Can I substitute Applesauce for butter? Yes you can! Replace half the amount of butter in your recipe with applesauce. That means if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. That will help keep the consistency in your recipe and will still cut some fat. If you don’t mind a denser bread or cake, replace all the butter with applesauce to cut even more calories.
Avocados for butter substitute
Another powerful puree that can literally change your heart health is avocado puree in place of butter. Rinse, puree and then measure it out cup for cup for a wonderful solution to unhealthy fats. Not only does it save you the bad fats in butter, it also provides really good fats in the avocado. Plus did you know that you can freeze avocado puree? I do it all the time. That way you can just thaw out what you need when you are baking.
replace butter with coconut oil
You can easily replace butter with coconut oil in your regular baking recipes. You will replace it 1:1. That means if your recipe calls for 1/2 cup of butter than you just switch it out with a 1/2 cup fo coconut oil. Your family will never notice the difference.
3. Alternatives to Rice and Pasta
Brown rice does have a different flavor and texture that white rice, but it is just as good as white rice once you get used to it. The flavor it actually better after you have eaten it a few times. Give this switch a try and it can really make a difference in your health profile.
Cauliflower rice, is a great way to save calories and the carbs. We love this super easy cauliflower rice. Sure it does have a different texture but it easily can switch out the white rice in most dinners.
Pasta is a bit harder to substitute but you can. Consider whole grain or whole wheat pasta instead of white pasta. The texture changes slightly but after a few meals your family won’t notice anymore.
Or you can try spaghetti squash. Spaghetti squash is super fun to make and it is a great way to change out your pasta.
4. Corn Tortillas over Flour Tortillas
This is yet another easy switch that can make you healthier on the spot and it is rather easy. In fact, most authentic Mexican dishes prefer corn tortillas over flour. The reasons? They have a specific flavor that simply knocks your socks off and they don’t fill you up like that flour does. You also get the added bonus of a much healthier option on the table!
5. Ground Turkey over Ground Beef
Turkey is a great way to still get your meat and protein yet save some fat. Turkey can be made in pretty much any way that beef can, and some would say that it is easier to season as well. The meat takes on the flavors of a seasoning quickly and responds well to most flavorings. Best of all, turkey is lean and healthy. If you are afraid of the switch then try subbing only half of your dinner with ground turkey and leaving the other with ground beef.
For example, when we make chili, I will use 1 pound of ground turkey and 1 pound of ground beef. That way it still has that beef flavor but I save some of the calories by using ground turkey too. The ground turkey takes on the flavor of ground beef so the family doesn’t even notice.
6. Try seasoning alternatives to salt
Salt is a well known killer in the world today and anyone with high blood pressure knows what I am talking about. Why not try some seasoning alternatives to salt.
Why eat it when you can use garlic powder and be safe? Your taste buds will adapt and your arteries will thank you for it. Have you tried garlic powder in replace of salt?
Do you use an alternative to salt?
7. Red Wine over White Wine
Red wine has long been thought to be a healthy and studies now are showing that it is even better than originally suspected. It is loaded with things that can lower your triglycerides, cholesterol and even blood pressure. So next time you are cooking with wine try using red instead of white.
These are a few of my favorite cooking substitutions so I’m curious what are yours. Do you do anything to make your recipes a tad healthier?