Yogurt for Sour Cream and 7 Other Healthy Food Swaps (Slideshow)
June 5, 2014
There are a few tricks and ingredient swaps you can easily make to eat healthy while still enjoying your favorite recipes
Try swapping in nonfat yogurt for mayonnaise and sour cream, or spoon Greek yogurt over your tacos instead of a dollop of heavy sour cream. Yogurt can also be used in mayonnaise-based dressings like potato salad or pasta salad. You can also use yogurt in baked goods that call for sour cream.
Try using mashed bananas instead of added sugar and fat in baked goods. We recommend using brown and overly ripe bananas for extra sweet and banana flavoring. Using fruit can cut down on the sugar and added butter used in many baked goods. Just remember that mashed bananas hold extra moisture so use less liquid in the rest of your recipe.
Dark Leafy Greens
Next time you make a salad, try swapping out the light green leaves for some healthy dark leafy greens. Some of the best ones are spinach, kale, arugula, red leaf lettuce, which you can use instead of iceberg or romaine. Top your salad with a light oil and vinegar dressing and lean protein for a healthy lunch or dinner.
If you’re looking for some extra crunch on your salad or yogurt, put down the croutons and sugary granola and grab some dry- roasted nuts instead. These heart-healthy nuts are sure to satisfy your crunch craving without added sugar or fat.
Whole Wheat Flour
If your recipe calls for white flour, try substituting whole wheat flour. For added softness in baked goods, use whole wheat pastry flour. These are great for pie crusts, cookies, scones, or any other baked good. You can also use half whole wheat and half regular white flour for extra health benefits without any difference in flavor or texture.
You can swap in ground turkey for any ground beef recipe without altering the other ingredients. For a meaty pasta sauce, burgers, or chili, try using ground turkey instead of fatty beef. This healthy swap reduces your intake of red meat without your sacrificing favorite ground meat recipes.
Substitute mashed avocado for butter or oil in baking. Try using mashed avocado to cut the fat in a pound cake — the cake will even have a fun green tint. Also try using avocado for mayonnaise-based dressings like those used in potato salad, or as a spread on a sandwich instead of mayonnaise or butter.
Applesauce can be used for baking instead of oil and butter. Use unsweetened applesauce for the best results. By cutting out extra oil and butter, you’re also avoiding extra saturated fat and calories in baked goods.