Healthier Cooking Swaps

The good the bad and the Ugly! There are different ways to prepare different foods. Most “unhealthy” recipes can be made healthier with a few swaps of ingredients. Here are a few ways to turn the “ugly” recipe into a healthier version.

You can slash saturated fat when baking by swapping out butter for avocado. The avocado is still fat, however, it is a healthier version of fat. Start by replacing 1/4 cup of butter for avocado. If the cookies or baked treat has cocoa powder, the cocoa powder will cover up the green color! No one will ever know!

* keep in mind calories are calories. If you do the swap and eat too much of the baked food you will gain weight.

Try Buttermilk instead of heavy cream. If you are following a recipe and want to low the fat content, switch out heavy cream for low fat buttermilk. You can also use Greek yogurt. Try watering the Greek yogurt down just a bit.

This is a perfect trick in pancakes, biscuits, and scones.

Add moisture to lean beef, turkey or chicken. If you are making turkey burgers, sometimes lean meat dries out. Add grated zucchini to your meat. Add 1/3 cup zucchini for every one pound meat. *Just make sure you squeeze out the excess liquid before adding.

Lighten up pancakes and add flavor. Try replacing flour when making pancakes with oat flour. Oat flour is ground up dry oats. It will make a light a fluffy pancake. To add flavor without added fat, try adding applesauce or mashed banana or pumpkin puree to the batter. I also like adding spice. Cinnamon or nutmeg or pumpkin pie spice will add lots of flavor to muffins or pancakes. Add egg whites to add protein to your pancakes or even add whey protein powder, or pea protein powder to pancakes.

* pancakes are a perfect on the go breakfast or a great snack. In our house we always have healthy pancakes ready to eat.

Delete added fat in your cake or muffin recipes by adding applesauce. Measure for measure, replace oil, with applesauce. If you are making brownies you can use puree prunes or baby prunes.

Lighten up your salad dressings by switching to Greek yogurt. 

Did you know? 

  • 2 Tbsp. (which is not very much) of sour cream has 62 calories and 6 grams fat. 
  • 2 Tbsp. of mayo 198 calories and 21 grams fat. 
  • 2 Tbsp. Fat free Greek yogurt has 25 calories and 0 fat. 

Use Greek yogurt with dry Ranch mix to make a low fat Ranch dressing. Or mix hot sauce or salsa to Greek yogurt to make a mexican style dressing for your favorite salad.

* You can also replace mayo with Greek yogurt in egg salad or tuna salad recipes.

protein powder

 

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