Ways to make Recipes Healthier
* Unsweetened applesauce for sugar: Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories! This swap is perfect for oatmeal raisin cookies. Pro tip: You can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
* Coconut flour for flour: High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though*using more than half a cup at a time could allow the flour*s bitterness to take over. Substitutes can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour.
* Quinoa for couscous, or rice: While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.
* Zucchini ribbons for pasta: Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it*s one excuse to skip the boiling*simply sautee for a few minutes until soft.
* Spaghetti squash for pasta: Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.
* Lettuce leaves for tortilla wraps: It’s a perfect swap, forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.
* Quinoa for oatmeal: Cooked with almond milk or coconut milk and some cinnamon, quinoa makes a perfect protein-packed hot breakfast.
* Arugula, romaine, spinach, and/or kale for iceberg lettuce: All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore. Go out and get some grown-up greens.
* Coconut milk for cream: Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word *coconut* it doesn’t taste like the sweetened shredded kind!
* Olive oil, or coconut oil for butter: When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega-3 fatty acids.
* Steaming for boiling: While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. While boiling can leech out some of the better nutrients, steaming keeps all that green goodness inside the veggies.