Substitutes in cooking/baking take on the same effect. They make things quicker (no extra trip to the store for 1 missing ingredient), easier and are better for you. Many of these you have probably seen before and even used in the kitchen. But I decided to list these for fun and helpfulness in the day-to-day adventures of trying to live a healthy, happy life.
For whole eggs:
Egg substitute/egg beaters
Egg whites (3 egg whites=2 eggs)
Unsweetened applesauce (1/4 applesauce=1 egg; sub in baking only)
For oil (in baking):
Applesauce (equal measurements)
For butter:
Whipped butter (1/2 the fat/calories)
Applesauce in baking
Apple butter/pumpkin butter
Cooking spray, small amount of olive oil
All-purpose white flour:
Whole wheat pastry flour (light and airy for baking)
Oat flour
White wheat flour
Spelt flour
Regular pastas:
Whole wheat pastas (at least 50% wheat flour)
Whole wheat orzo
Whole wheat couscous
Brown rice
barley
Bulgur
Quinoa (key-nwaahhhh–much harder to pronounce than to prepare)
Traditional breadcrumbs:
Whole wheat breadcrumbs
Rice Krispies cereal
Corn flakes
Cornmeal
Sugar:
Sucanat (sugar cane natural)
Reduce (the amount of white sugar in a recipe and pump up the flavors of vanilla, almond, peppermint, cinnamon, or nutmeg)
Fruit juice (another type of sugar, but processed a little easier by your body than white sugar)
Salt:
Savory spices (rosemary, smoked paprika, garlic powder, crushed red pepper, smoked chili powder, black and white pepper, cumin)
Bacon:
Turkey bacon
“Veggie” sausage (Boca, Quorn, etc.)
Thinly sliced prosciutto
Thick sliced pancetta (more flavor=eating less & having my fill)
Milk from a moo cow:
Unsweetened almond milk (vanilla, chocolate, or original)
Soy milk
Hemp milk
Cream:
Fat free half-and-half (some have lots of chemicals, so read the label first)
Low fat buttermilk (king of baking–can sub for cream + butter in a recipe!)
Silken tofu
I challenge you this weekend to find one of your favorite, go-to recipes and try to make it with one of these (or another) healthier substitutes. Good luck, and let me know how it goes!
Happy weekend and happiest living!
Laurel