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A diet that is rich in whole foods that require as little processing as possible is better for your body.

This article from Precision Nutrition also examines why choosing whole foods over processed foods is a better way to stay healthy and maintain a healthy weight. This doesn’t mean that you have to give up all of your favorite foods, though. In fact, many recipe substitutions can turn guilty indulgences into guilt-free pleasures.

You may not even notice the difference in taste and in texture, and in many cases, you may enjoy the difference.

Healthy Recipe Substitutions

Sugar: For many recipes, it’s possible to cut the the sugar by half and replace it with flavors like vanilla, cinnamon, and nutmeg that help intensify the sweetness. For some recipes, agave nectar, blackstrap molasses, and honey might be better alternatives to white sugar because they don’t spike blood sugar as much, are less processed, and contain more nutrients.

All-purpose flour: If you replace half of the all-purpose white flour with wheat flour, you aren’t likely to notice the difference. For baked goods with a texture similar to brownies, rolled oats produces surprisingly similar results to flour.

Butter and other fats in baked goods: If a recipe calls for butter, margarine, or shortening, you can replace half of it with applesauce. The applesauce also has a natural sweetness, so it might be possible to reduce the use of other sweeteners.

Sour cream in dips and other recipes: You can replace sour cream with low-fat Greek Yogurt to reduce calories and increase protein. In many recipes, the change won’t be detectable. Of course, you can also purchase low-fat sour cream, but it won’t pack in the protein like Greek yogurt does.

Canned fruit or pie filling: Simply use diced fruit in its own juices. Again, spices like nutmeg and cinnamon can enhance the natural sweetness.

Breading or breadcrumbs: Rolled oats and crushed bran can supply the same texture and more fiber for stuffing or breading.



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