Hudson News

Home News Happenings Health Advice 7 Healthy Food Substitutes

March 29, 2016 | Happenings, Health Advice

7 Healthy Food Substitutes

We all know we should eat better. And we all know it’s annoying. Here are some simple ways to cut calories and fat without compromising flavor.

 1. Replace dairy with avocado
Sub in avocado for butter in baked goods like breads and muffins. Sounds weird, but it works and it’s delicious. Just use the same amount of pureed avocado as you would butter. Bonus: you can also swap out mayo for avocado in dressings.

2. Try coffee as a marinade
Boost the flavor of salmon, pork, steak, and chicken with brewed coffee. Throw it in a slow cooker or use as a marinade, either way you’ll get tenderized meat with a delicious smoky flavor.

3. Black beans in your brownies?
Yes! If your recipe calls for a cup of flour, swap it with a cup of black bean puree. It won’t turn your brownies into health food, but it will add protein and make them gluten-free.

4. Cut white flour in half with ground oats
Give your pancakes and cookies more protein and a lot more fiber with this simple swap. Grind oats into a fine powder to replace half the flour. If your recipe calls for a cup of flour, make it half flour and half oat powder.

5. Give sour cream, mayo, and cream the boot with Greek yogurt
If you haven’t tried this by now, you should. Use Greek yogurt in place of mayo for a protein-filled egg or tuna salad. It’s also a great substitute for cream or sour cream in soups and sauces.

6. Ditch white pasta for quinoa noodles
The texture is a little bit different, but paired with the right sauce quinoa noodles make for a tasty meal. Quinoa is nutrient-rich and delivers plant-based protein all while satisfying your pasta craving.

7. Try lettuce instead of wraps or bread
Skip the bread and wraps. Lettuce is the perfect vehicle to drive your sandwich right into your mouth. It drops carbs to almost nothing and delivers a satisfying crunch with every bite.

Get more health and wellness information or call to meet with our Registered Dietitian 715-531-6800.