How do we make our favorite foods healthier without giving up all of the flavor? There are many healthy food substitutions worth a try. Here are a few:
Unsweetened Applesauce for oil or butter - first try swapping half of the amount, if you like it, substitute the whole amount. Works great in sweet breads, muffins and pre-boxed mixes.
Avocado Puree for butter - they are both fats and nearly the same consistency. Try swapping cup for cup for a healthier fat.
Mashed Banana for fats - One cup mashed banana works great for replacing one cup of butter or oil.
Evaporated Skim Milk for cream - around the same consistency and a lot less fat! Swap cup for cup.
Flax Meal for eggs - Mix 1 tablespoon ground flax seed (flax meal) with 3 tablespoons warm water and whisk briskly. Let it sit in the refrigerator for about 5-10 minutes before substituting for 1 egg in any baked recipe.
Cauliflower for rice - grate, steam and season.
Black Beans for flour - one can drained and rinsed. When baking, swap out 1 cup black bean puree for 1 cup of flour.
Here's to healthy cooking and baking!
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