Simple Recipe Swaps

You can reduce extra calories, fat, sugar and sodium and increase body-benefiting nutrients without sacrificing taste by utilizing these simple recipe swaps:

  • Use chicken or vegetable broth instead of butter and cream when making mashed potatoes.
  • Substitute unsweetened applesauce, mashed bananas, pureed beans or canned pumpkin for oil, margarine or butter in muffins, brownies or quick breads.
  • Try low-fat plain Greek yogurt in place of sour cream and low-fat or Neufchatel cream cheese in place of regular cream cheese.
  • Instead of using only white flour, use half white and half whole-wheat flour in recipes.
  • Mix dried fruits like dried cranberries or cherries into quick breads or cookies instead of adding chocolate chips or candies.
  • Use evaporated skim milk in place of heavy cream in desserts such as pumpkin pie or custards.
  • Sprinkle salads with chopped nuts instead of croutons.
  • Use cinnamon, cranberries or orange slices instead of sugar to sweeten cider.
  • Try rolled oats or crushed bran cereal as a substitute for bread crumbs in meatballs or meatloaf.
  • When using canned beans or vegetables, drain and rinse to remove extra sodium.
  • Use herbs and spices to give foods flavor instead of salt and sugar.
  • Instead of seasoned salt, use just the seasonings (e.g., use garlic powder instead of garlic salt).
  • Use more cinnamon, citrus zest or extracts such as vanilla, peppermint or almond, and less sugar to give baked goods flavor.
2/10/2020 7:37:50 PM
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