Healthy Substitutions and Alternatives


Changing a diet to live a healthier lifestyle doesn’t have to be so hard. According to an article on called “83 Healthy Recipe Substitutions“, there are many ways to swap out ingredients for a healthier option. Here are my favorite 10 substitutions.

  1. Zucchini ribbons for pasta: Thin strips of zucchini are a great stand in for carb-packed pastas.
  2. Mashed cauliflower for mashed potatoes: Mashed cauliflower has only a fraction of the calories of potatoes
  3. Spaghetti squash for pasta: Roast and pull apart the squash with a fork for a low-carb and low-calorie alternative to pasta.
  4. Unsweetened apple sauce for sugar: Unsweetened applesauce can replace the amount of calories of sugar while still giving that sweet taste.
  5. Avocado puree for butter: Substitute avocado puree for butter without changing the taste or consistency.
  6. Lettuce leaves for tortilla: Lettuce wraps are a healthy alternative to wraps.
  7. Two egg whites for one egg: Egg whites are lower in cholesterol.
  8. Ground turkey for ground beef: Ground turkey or chicken is lower in saturated fat and calories than red meat.
  9. Seltzer water with citrus instead of soda: Seltzer water cuts the sugar out of soda and the fruit give a natural flavor.
  10. Black beans for flour: Swap out one cup of flour for one cup of canned black beans to cut out the gluten while making brownies.

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