Here are a handful of gems from this list. But, there are literally 80 recipe substitutions in this list. 80! Click the link to read them all.
3. Unsweetened applesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.
21. Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.
26. Mashed cauliflower for mashed potatoes
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.
30. 2 egg whites for 1 whole egg
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.
40. Spaghetti squash for pasta
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.
41. Greek yogurt for sour cream
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.
70. Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemonjuice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!
It goes without saying - but keep in mind while you’re prepping & cooking & baking that there’s probably a healthy modification you can make, use Google accordingly. Enjoy!