One of the best things about living in this modern world truly is freedom. The freedom to choose and the abundance of choices that are readily available for you are sometimes literally in the palm of our hands. Choices you can make as easily as a click of a button, sometimes without thinking thoroughly.
And so, from one thinking man to another, one must remember that it is always wise to choose what’s best for you. Especially when it comes to elements that nourish our bodies and cooking up recipes from scratch. Twisting concoctions can be had from anyone’s healthy motivational skills. However a bit of suggestion is always a good thing. Here we have 19 healthier alternatives to swap with the usual ingredient staples.
- Choose ALMOND FLOUR instead of WHEAT FLOUR
Perfect for those on the Gluten-free diet. Almond flour has a nutty flavor with added protein and omega 3. It comes out much heavier than the average flour though; hence to balance out the additional weight, increase the amount of rising agent by about ½ tsp per cup of Almond Flour added.
- Choose VANILLA instead of SUGAR for your coffee
When having your morning coffee. You can lower your sugar and calorie intake by half if you add on Vanilla cream instead of sugar. And since it is already a kind of cream, you no longer need to add your regular creamer!
- Choose UNSWEETENED APPLESAUCE instead of SUGAR
Applesauce sweetens without too many calories and sugar. Compared to a cup of sugar with 770 calories, unsweetened applesauce only contains 100 calories. Ideal for cookies and other baked recipes. When replacing ratio is 1:1, however reduce the liquids in the recipe by ¼ cup.
- Choose GREEK YOGURT instead of MAYO for your tuna or chicken salad
Simply put, Yogurt is good for you! With significantly less calories and fat than your regular mayonnaise. Packed with protein and live cultures that are good for your tummy, what more can you ask for? Well maybe a sprinkle of chopped herbs (cilantro or mint) and a squeeze of lemon juice and your salad is ready to go!
- Choose FROZEN BANANA instead of soft serve ICE CREAM
Satisfy your sweet tooth without sacrificing your diet with just one Potassium and Fiber rich Banana. Here’s how: Grab 1 ripe banana, and pop it in the freezer for about 8-10 hours. Chop it up. Dump in blender. Blend for about a minute or two. The result is a blended consistency of soft serve ice cream without the dairy!
- Choose ZUCCHINI STRIPS instead of PASTA
Another one for those on the Gluten-free or the Low Carb diet, Zucchinis are nutrient rich and low in carbohydrates. Cut into thin strips and simply sauté for a few minutes until they soften. Cook as you would your regular pasta, skipping the need for boiling.
- Choose UNSWEETENED APPLESAUCE instead of BUTTER or OIL
Works well with sweet bread recipes, muffins and cupcakes. Applesauce has the same consistency as oil and melted butter. Ratio is still 1:1. Try replacing half the fat at first and see if you like it!
- Choose GRATED STEAMED CAULIFLOWER instead of RICE
This switch will cut down on calories, gluten and carbohydrates while enriching your staple with more nutrients than just plain rice. Simple steam Cauliflower until it softens, grate and serve! Add salt and pepper to taste!
- Choose MASHED CAULIFLOWER instead of MASHED POTATOES
Another calorie cut down, not to mention starch and carbohydrates. Cauliflower only has about a fraction of your regular potato calories. Simply steam or boil until soft, mash and serve. Again, add salt and pepper to taste!
- Choose 2 EGG WHITES instead of ONE WHOLE EGG
For those intent to cut down on cholesterol levels, here’s the deal, 1 egg yolk has more than half the RDA of cholesterol for the normal adult. Swap your yolk for 2 egg whites to cut cholesterol while doubling up on your protein.
- Choose NATURAL PEANUT BUTTER instead of REDUCED FAT PEANUT BUTTER
For anyone on a diet and intent on cutting down on fat, labels that say “reduced fat” or “low fat” are quite tempting. However, they may do you more harm than good. Check the contents and you’ll see a long list of artificial additives that you wouldn’t want in your body. If you’ve got the choice to go natural, do it!
- Choose SPINACH or KALE instead of ICEBERG LETTUCE
Not all greens are created equal. The darker the hue, the richer they are in nutrients such as iron, vitamin C, phytonutrients and antioxidants. Eating your greens and knowing more about them is definitely half the battle!
- Choose SALAD GREENS instead of TORTILLA WRAPS
Foregoing carbohydrates is a tough choice when you’re craving for a taco. However it might be an interesting one if you use salad greens as a wrap for your tacos and burritos. Keep the filling the same as well as the dressing. You’ll find out that the healthy crunch will taste better guilt free.
- Choose GREEK YOGURT instead of SOUR CREAM
We love a good dip and when your dip calls for sour cream, scream Greek Yogurt instead. They look and taste virtually the same, however the Greek gives you more protein, plus you only get half the fat and calories vs. regular sour cream.
- Choose FRESH RIPE TOMATOES instead of TOMATO SAUCE on pasta and pizza
Tomatoes are rich in antioxidants, phytonutrients and vitamin C, so reach for the real ones instead of opening a can or a bottle. You’ll shun the sodium, the sugar and the preservatives too! Add on some olive oil, cheese, garlic and herbs and you’re all set!
- Choose SKIM MILK instead of WHOLE MILK
Skim has significantly fewer calories, protein, vitamins and minerals without the fat content of whole milk. Highly recommended for the lactose intolerant too.
- Choose MASHED AVOCADO instead of MAYO
Add some fruity flavor to your tuna and chicken sandwiches with Avocado mash. Avocado packs a lot of antioxidants and vitamin E, elements that are good for you and your skin. It also gives you only half the calories and the fat compared to your regular mayo.
- Choose OLIVE OIL instead of BUTTER
In my book, any sautéed dish that calls for butter can be replaced with Olive oil. This way you take away the saturated fat; get a healthy dose of Omega-3, antioxidants and phytonutrients instead!
- Choose PUREED FRUIT instead of SYRUP
Going for fruits is the wisest way to shun the white sugar while packing in the essential phytonutrients to start your day. Hence if you’ve got pancakes and waffles on the table. Sweeten them with a bit of fruity flavor. Puree some fruit warmed up with a drizzle of honey and your breakfast is all set!
Samantha Samonte is a writer for Culinary One, a website about culinary arts, cuisines and food. Helping aspiring chefs to find the best cooking schools. She spends the rest of her time living life to the fullest in the company of her laptop and creative writing prowess.
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