4 Ingredient Substitutions to Makeover Your Recipes


How to Lighten Up Your Favorite Recipes

We all have some favorite recipes that we don’t make that often because we know they are not the healthiest. A lot of these are very decadent – high in fat and sugar.  What if we could lighten these up and make a healthier version?   Here are some great ingredient substitutions that do exactly that.  Try them out in your everyday cooking and baking. Don’t be afraid to experiment.  You can also find out how many calories you are saving by using a recipe nutrition analyzer tool.  Try this recipe analyzer tool from the eaTracker.ca website.

4 Ingredient Substitutions 

  1. Greek yogurt
    Substitute low fat Greek yogurt for sour cream or mayonnaise in recipes. It’s a tangy alternative. You will save big on fat and calories plus get a little extra protein. Use it in your chicken or tuna salad dishes.
  2. Lower fat versions of your favorite cheese
    We all love cheese but just 1 oz. (1 slice) can pack over 8 grams of fat. When using cheese in a recipe, substitute for a lower 1% of 2% skimmed version. You won’t be able to tell the difference. Also try cutting back on the amount of cheese you use in half. If the recipe calls for 2 cups, cut it back to 1 cup.
  3. Vanilla
    Try cutting the sugar in half and adding a teaspoon of vanilla. You can save some significant calories. Let’s do the math – if the recipe calls for 1 cup of sugar (773 calories) and you only use half, you are saving almost 400 calories!
  4. Applesauce
    When baking, use applesauce instead of oil. It adds a little hint of sweetness but saves you on the added fat. Experiment a bit with your recipe. Try swapping out half the oil for applesauce the first time then be brave and try a full swap the next time :).
    Due to its sweetness, you can also exchange applesauce for sugar. Use equal amounts as a swap but reduce the amount of liquids in your recipe by about ¼ cup.