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Healthy Substitutions & Replacements
A Guide To Healthy Substitutions & Replacements!
By: Stella Juarez
Looking to modify a family recipe? Keep this taped inside a kitchen cabinet for a handy reminder of all the creative things you can do to make your favorite foods healthier.
INSTEAD OF...
TRY...
Beef- 70-85 % Lean Ground or Chuck
92% or leaner ground beef or 92% or leaner ground turkey or buffalo -check label-not all ground turkey is lean!
Bread Crumbs - as breading or when called for to mix with meat
Unprocessed bran flakes + mixed with oat lour, crushed all bran cereal flakes, oat flour, or oatmeal
Butter
Butter Replacement Product, Butter Buds, imitation butter flavor extract
Cheese
Reduce amount and use part skim mozzarella or reduced fat/non-fat cheese
Chicken - Whole Bird or Dark Meat
Boneless, skinless chicken breast or breast of turkey
Egg - 1 Whole -2 egg whites
Flour - White Oat Flour, 100% Whole Wheat Flour, soy flour
Gravy -Omit or thin with water to aus jus consistency
Kool- Aid or Juice Crystal Light
Milk - in cereal Vanilla or strawberry protein powder mixed with water
Milk- Whole, in cooking or baking Non-fat or low-fat milk or just water
Oatmeal - Flavored Packets Natural oats & chopped fruit or sugar free preserves
Oil - in baking Equal amount of unsweetened applesauce or 3:1 ratio of ground flaxseed meal to oil
Oil - in cooking Omit or try reducing by ½ or 2/3
Oil - when sautéing Wine, broth, lemon, lime, apple, or orange juice
Salt Garlic, chile, onion, or lemon
Sour Cream Fat-free plain yogurt or non-fat sour cream
Soy Sauce Reduced-sodium soy or reduced-sodium chicken, beef, or vegetable broth, liquid aminos
Sugar - Brown
Diabetic/sugar-free pancake syrup or artificial brown sweetener (made by Sugar Twin)
Sugar - White
Artificial sweetener of choice or 1 teaspoon mashed banana per tablespoon sugar being replaced
Syrup - Pancake or Maple Syrup
Sugar free (diabetic) pancake syrup. In cereal, try artificial sweetener and a few drops of maple extract
Syrup - Chocolate Cocoa powder and artificial sweetener to taste
Syrups- Flavored (used in coffee)
Sugar-free syrup or artificial sweetener to taste and a few drops vanilla extract or other extract of choice
By: Stella Juarez
Looking to modify a family recipe? Keep this taped inside a kitchen cabinet for a handy reminder of all the creative things you can do to make your favorite foods healthier.
INSTEAD OF...
TRY...
Beef- 70-85 % Lean Ground or Chuck
92% or leaner ground beef or 92% or leaner ground turkey or buffalo -check label-not all ground turkey is lean!
Bread Crumbs - as breading or when called for to mix with meat
Unprocessed bran flakes + mixed with oat lour, crushed all bran cereal flakes, oat flour, or oatmeal
Butter
Butter Replacement Product, Butter Buds, imitation butter flavor extract
Cheese
Reduce amount and use part skim mozzarella or reduced fat/non-fat cheese
Chicken - Whole Bird or Dark Meat
Boneless, skinless chicken breast or breast of turkey
Egg - 1 Whole -2 egg whites
Flour - White Oat Flour, 100% Whole Wheat Flour, soy flour
Gravy -Omit or thin with water to aus jus consistency
Kool- Aid or Juice Crystal Light
Milk - in cereal Vanilla or strawberry protein powder mixed with water
Milk- Whole, in cooking or baking Non-fat or low-fat milk or just water
Oatmeal - Flavored Packets Natural oats & chopped fruit or sugar free preserves
Oil - in baking Equal amount of unsweetened applesauce or 3:1 ratio of ground flaxseed meal to oil
Oil - in cooking Omit or try reducing by ½ or 2/3
Oil - when sautéing Wine, broth, lemon, lime, apple, or orange juice
Salt Garlic, chile, onion, or lemon
Sour Cream Fat-free plain yogurt or non-fat sour cream
Soy Sauce Reduced-sodium soy or reduced-sodium chicken, beef, or vegetable broth, liquid aminos
Sugar - Brown
Diabetic/sugar-free pancake syrup or artificial brown sweetener (made by Sugar Twin)
Sugar - White
Artificial sweetener of choice or 1 teaspoon mashed banana per tablespoon sugar being replaced
Syrup - Pancake or Maple Syrup
Sugar free (diabetic) pancake syrup. In cereal, try artificial sweetener and a few drops of maple extract
Syrup - Chocolate Cocoa powder and artificial sweetener to taste
Syrups- Flavored (used in coffee)
Sugar-free syrup or artificial sweetener to taste and a few drops vanilla extract or other extract of choice
