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So we’re 5 months into the new year – how many of you are still keeping up with your lifestyle change (or as most call it, your “New Years resolution”) to eat healthier? It’s tough, huh? But I’m here to help you out. Remember it’s not a diet but rather a lifestyle change. You can still eat everything you want (as long as your doctor approves it) however it has to be in moderation and balanced with exercise. Yes, exercise. Sweat is beautiful! And yes, it does get easier. Trust me, the first time you zipper up those pants without sucking it in is such a rush!
- Use an oil mister for olive oil for cooking in a skillet opposed to dumping in oil from the bottle.
- With those Spiralizers out there today use zucchini, spaghetti squash or vegetable noodles in place of pasta. It’s healthier, packed with vitamins and gluten free!
- Use panko instead of breadcrumbs.You don’t need as much which helps cut down on the carbs!
- Go with two egg whites instead of one whole egg. Granted the yolk has a ton of vitamins but it also has the most fat and calories. And the protein content is higher!
- When making muffins and cakes forgo the oil and use natural applesauce!
- Instead of sour cream, yes even the fat free stuff, use plain Greek yogurt! It’s packed with flavor AND a great protein boost!
- Use natural peanut butter in place of regular. Or make your own peanut butter instead of store bought – this reduces so much added sugar and salt. All you need is fresh peanuts and a food processor. Plus you can flavor it too – try chili spice, sriracha or even cocoa powder!
- Swapping out flour for a can of black beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein, Plus, they taste great. When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can).
- In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour, substitute 7/8 cup of whole-wheat.
- Use avocado for butter! They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings.
- Use mashed bananas for oils. The creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
- Use evaporated milk for heavy cream! It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch. This substitute is an even swap, too (1 cup cream = 1 cup evaporated milk)!
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