As a general rule of thumb, ¼ cup of carton-egg substitute counts as one whole egg. HuffPost is part of Verizon Media. As an Amazon Associate KitchenSurfing.com earns commission from qualifying purchases. Below are a few suggestions, don’t be afraid to try some out and modify your recipes. Roasting them slightly brings out more of the nutty flavor, which in turn allows the chef to cut down on the quantity and still adequately flavor the dish. They are more expensive but they’re vegetarian and made to taste like ground beef. Whole-Food, Plant-Based Recipes. • Adding unsalted pecans to make the recipe more interesting. Day Two Dairy-Free Recipes. We’re trained to think baking recipes can’t be messed with at all, but the truth is, healthy baking substitutes and recipe modifications can often be used without compromising flavor and texture. 3/4 cup canola oil. Enjoy eating healthy! For Fast-Food Restaurants. If you just can’t make the beef substitution, consider going half and half. Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. Gluten-free flour for wheat flour. Choose a lower-fat meat, such as ground turkey,instead of ground beef. Take a look at low-fat natural peanut butter (usually in the health food section) and be amazed. Vegan Recipes. Heart Healthy Recipe Modifications By using the following substitutions, you can significantly lower the cholesterol, saturated fat and trans fat content of standard recipes. Most rice products will substitute for each other on a fairly equal basis in recipes, but the cooking time and amount of liquid will vary. Who knew egg recipe modifications were this easy? Although healthy, they can be high in fat. For this product: Try this alternative: Cheese Low fat cheeses (less than 3 grams of fat per ounce) part skim cheeses, nonfat cheeses Creamed cottage cheese If the recipe uses ¼ cup shortening, use 3 TBSP oil. Salt is needed there (in moderation). Note on your recipes what modifications you made so you can replicate it in the future 2. Rum: Any amount: 1 part rum extract plus 3 parts water. This guide details 10 common cooking ingredients and healthy substitutions that can be used instead; cook up something that’s tasty and healthy! Healthy recipe modifications zero in on unhealthy pantry favorites. There are countless ways to cut the calories but keep the flavor. In a large bowl, add flour, sugar, baking soda, baking powder, cinnamon and salt and set aside. If cholesterol is a problem but the recipe calls for eggs, reach for the egg substitute instead. In … Meat Substitution Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. Try using some whole wheat flour in baked goods. Choose low-sodium versions. Focusing on Star Ingredients That way you can “stretch” a standard 12-muffin recipe to make 18 smaller muffins. Honey for sugar. Who says living well has to taste like cardboard? healthy monounsaturated fat in the form of olive oil. Consider making one food substitution each week, perfecting its use and then adding more modifications as time goes on. 1 cup fruit puree like applesauce or pumpkin. 1/4 cup yogurt. Canned meat, fish, vegetables and soups. © 2020 |, Substitute Table Salt with Fresh Herbs and Spices, 5 Simple Chicken Tips (and 2 awesome recipes). Whole wheat flour for white flour. 3. Search for a recipe by clicking on a category below or scroll down and find one by searching or narrow down your options by clicking on the dropdown boxes. Healthier Recipes Are Easy - Substitutions Guide 1. Try freshly ground pepper in the mashed potatoes next time; the taste will wow you. Swap some of the meat or chicken for chopped or grated vegetables. Substitute healthy ingredients into your traditional holiday recipes. White rice isn’t necessarily bad for you, but it is higher in calories … https://www.allrecipes.com/article/common-ingredient-substitutions This may add frustration to the learning curve that a recipe substitution requires. Cheese. If the recipe calls for 1 cup, use ¾ cup. Clean Eating Recipes. 1 tablespoon of butter or oil. • Think of Greek yogurt as a fat-substitute, not just a snack. 1/4 cup applesauce. We always say to keep modifying until it “doesn’t make, doesn’t bake, or the family says yuck”. Learn more about cooking rice. Sautee mushrooms and veggies in stock rather than butter. 1 cup of butter or shortening or lard. You can always make eggs in the best egg cooker! Add some spice or citrus zest to enhance flavor. Diets. For example, ¾ cup plain Greek yogurt can replace 1 cup oil; 1 cup Greek yogurt can replace 1 … Alcohol is bad for you but bratwurst needs to take a boiling beer bath before grilling; sure, the grill will burn off any leftover alcohol, but the odds are good that you’re serving a cold one with the finished dish. Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella. Substitute lower quantities of slightly roasted nuts and seeds for raw versions of the treats. One half cup of applesauce equals one cup of butter/shortening. … Check out meatless crumbles (usually in the health food chest freezer section) instead. Find out more about how we use your information in our Privacy Policy and Cookie Policy. Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. Use equal amounts of oil for melted shortening, margarine, or butter. Little more than liquid salt, substitute soy sauce for its low-sodium cousin. If your recipe calls for: Try this Healthier Alternative instead Milk Group. Replace White Rice with Quinoa. For example: for ¼ cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Reaching for the salt shaker is so simple, but sodium — in excess — is hard on the body. 1 egg substitute for baking. The guidelines for recipe modification handout will be reviewed (see attached Ohio State Extension 2003). Your friends will never know the difference – until you let them have their car keys back. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. Students will review the handout and scoring rubric for the requirements of the Recipe modification project. Paleo Recipes. Swap half of the refined white flour for wholemeal flour. Keto Recipes. – and serve it in a frosted mug. Eggs. Tips to Reduce Sugar. Recommended reading: Best Paleo Diet Cookbooks. You can change your choices at any time by visiting Your Privacy Controls. It is tempting to institute all recipe modifications overnight. 1 cup tub spread. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of salt. While you’re here, be sure to check out our kitchen product reviews! Substituting baby prunes for oil and butter cuts more than half the fat and calories. Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave. You also can use sunflower seeds, but stick to the unsalted ones in either case. Butter, margarine or shortening to prevent sticking. Whole wheat pastry flour works well in quick breads. Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. Instead of full eggs, try 2 egg whites or 1/4 cup egg substitute for each whole egg. For example, … Your taste buds might need a bit of time to make the adjustment to the healthier substitution, but they’ll come around. • Using less bacon. recipes and focus more on the “star” ingredients — fruits and vegetables. You won’t be able to tell the difference. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce and meat tenderizers. In virtually any baked good, replacing white flour with whole wheat … Experiment with hot mustard instead of the soy sauce altogether but be careful: it carries quite a ‘bite!’. Use salt-free seasonings and spice mixes. One caveat: this food substitution does not work well for baking; think of baking recipes as chemical formulas. Regular mayonnaise or salad dressing Use low … 3. You can cut sugar in a recipe by as much as 1/3 to 1/2 and still be completely fine. Combine vinegar and milk and set aside to create "buttermilk." Use whole wheat pasta instead of white pasta. You also can use turkey bacon. In a separate bowl, whisk the egg, canola oil and milk together until smooth. Cream cheese, full fat. Make a Healthy Substitution Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. Peanut butter is a favorite for baking, but recipe modifications that tackle the fat and sugar content can also make this into a healthier snack. We and our partners will store and/or access information on your device through the use of cookies and similar technologies, to display personalised ads and content, for ad and content measurement, audience insights and product development. The recipe will bake up denser and have … Evaporated milk can be substituted in a 1:1 ratio with evaporated skim milk. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. These finished class projects will be reviewed for nutritional analysis and ingredient substitutions. Check out meatless crumbles (usually in … Add more vegetables to pasta and rice dishes and extra to soups. To enable Verizon Media and our partners to process your personal data select 'I agree', or select 'Manage settings' for more information and to manage your choices. Sugar blends—made with granulated sugar, non-nutritive sweeteners, and ingredients that add bulk—tend to give better baked results, but your cakes, cookies, and muffins "still won't look or taste 100 percent like those made with sugar," Webb says. You can easily substitute whole wheat flour for 50 percent of the white, all-purpose flour in your favorite muffin recipe, without compromising the taste or texture. Instead of a jumbo cheeseburger, try a grilled chicken sandwich, a sliced meat sandwich or a regular hamburger on a bun with lettuce, tomato and onion. Cream. Baking Tips. Instead of fried chicken, try a grilled chicken and a side salad. Whole wheat pastry flour works well in quick breads. www.eatingwell.com/gallery/13885/healthy-recipes-to-satisfy-junk-food-cravings Speaking of baking, substitute applesauce for butter or shortening. Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead. Another butter related food substitution is vegetable stock. Swap some of the meat or chicken for cooked or canned legumes. Use whole wheat pasta instead of white pasta. Fat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese. Use herbs, spices, lemon juice or vinegar to flavor food instead of salt. Instead of syrup or jelly, try fresh berries that are mashed, or thin slices of fresh apples, peaches or pears. 3 tablespoons ground flaxseed (1:3 ratio) 1 cup of whole milk. It's tough to avoid all forms of sugar, so switching to more nutrient-dense options … Meal. With a little planning and a few simple changes, it is possible to enjoy great tasting holiday foods while still maintaining a healthy lifestyle and avoiding the weight gain often associated with the holiday season. Baked goods require exact measurements of ingredients, but there are many Cooking spray. In cooking, simple recipe modifications allow for the use of freshly ground spices and fresh herbs that offer a zesty taste without the white stuff. Do not keep the baked goods in the oven too long; they tend to dry out quicker than their butter-laden cousins. Cooking spray is a versatile replacement for the times when it is tempting to put a dollop of butter in the pan to prevent the eggs from sticking. For instance, try these modifications: Swap Butter for Heart-Healthy Oil When modifying a favorite recipe, you generally can trade some of the butter for a heart-healthy oil, such as canola oil. Don't replace all of the butter with oil or you'll sacrifice texture. Instead of a danish, try a small bagel. Choose a lower-fat meat, such as ground turkey, instead of ground beef. Whole30 Recipes. The original recipe calls for eight bacon slices; the modified recipe calls for four slices. Go whole on the grains. Low-sodium or reduced-sodium versions. Lemon juice can be substituted for vinegar. Substitute non-alcoholic beer – may I suggest Becks? With just a few simple changes to your recipe, you can make any special meal healthier with this healthy ingredient substitution guide! Information about your device and internet connection, including your IP address, Browsing and search activity while using Verizon Media websites and apps. This switch makes it possible for all of us to enjoy … Fat-free half-and-half or evaporated skim milk. 4. Gluten-Free Recipes. Healthy Cooking and Baking Substitutions Fat reduction Instead of: Try: Shortening, butter, margarine, or solid fat Use ¼ less liquid oil or solid fat called for in the recipe. 1 tablespoon flax seed (flax meal) with 3 tablespoons of warm water – whisk with fork, combine, let sit for 5-10 minutes – substitute for 1 egg in baking Nuts, coconut Use fewer nuts and toast to enhance flavor: dried fruit, such as raisins, cranberries, apricot, can be a substitution for nuts Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. Try using some whole wheat flour in baked goods. Bake, boil, broil, grill, poach, roast, stir-fry, or butter consider half! To cut the fat ingredient ( butter, margarine, shortening, use ¾ cup lemon juice vinegar. 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