Ingredient substitutions: Make the switch for healthier recipes
Cook up healthier recipes by swapping one ingredient for another. These substitution tips can help.
from Mayo Clinic
You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they’re more in line with your healthy-eating plan? It’s not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.
The following suggestions can help you lower fat, salt, sugar and calories and increase fiber in your recipes.
If your recipe calls for: |
Try substituting: |
|---|---|
All-purpose (plain) flour |
Whole-wheat flour for half of the called-for all-purpose flour in baked goods
Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
|
Bacon |
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
|
Butter, shortening or oil in baked goods |
Applesauce or prune puree for half of the called-for butter, shortening or oil
Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening.
|
Butter, margarine, shortening or oil to prevent sticking |
Cooking spray or nonstick pans
|
Creamed soups |
Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
|
Dry bread crumbs |
Rolled oats or crushed bran cereal
|
Eggs |
Two egg whites or 1/4 cup egg substitute for each whole egg
|
Enriched pasta |
Whole-wheat pasta
|
Evaporated milk |
Evaporated skim milk
|
Fruit canned in heavy syrup |
Fruit canned in its own juices or in water, or fresh fruit
|
Fruit-flavored yogurt |
Plain yogurt with fresh fruit slices
|
Full-fat cream cheese |
Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
|
Full-fat sour cream |
Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
|
Ground beef |
Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
|
Iceberg lettuce |
Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
|
Margarine in baked goods |
Trans fat-free butter spreads or shortenings that are specially formulated for baking
Note: If ingredient lists include the term “partially hydrogenated,” it may have up to 0.5 grams of trans fat in one serving. To avoid dense, soggy or flat baked goods, don’t substitute diet, whipped or tub-style margarine for regular margarine.
|
Mayonnaise |
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
|
Meat as the main ingredient |
Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
|
Oil-based marinades |
Wine, balsamic vinegar, fruit juice or fat-free broth
|
Salad dressing |
Fat-free or reduced-calorie dressing or flavored vinegars
|
Seasoning salt, such as garlic salt, celery salt or onion salt |
Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
|
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables |
Low-sodium/reduced-sodium versions
|
Soy sauce |
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
|
Syrup |
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
|
Table salt |
Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends
|
White bread |
Whole-wheat bread
|
White rice |
Brown rice, wild rice, bulgur or pearl barley
|
Whole milk |
Reduced-fat or fat-free milk |
