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Healthy Substitutions

Here are some of the easiest and most effective healthy substitutions to make any recipe guilt-free.
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Put Me In, Coach!

Feeling off? Or just looking to lighten up your meals? With these simple swaps, you can easily and instantly make your meals healthier, plus share your cooking with all your friends and family that may have dietary restrictions!

For Health

You can replace a cup of vegetable oil with a cup of unsweetened apple sauce.

One cup of buttermilk can be replaced by a cup of yogurt or a cup of milk mixed with one tablespoon of lemon juice.

One cup of heavy cream can be replaced with 3/4 cup of milk and 1/3 cup of butter.

One tablespoon of granulated gelatin can be replaced with 2 teaspoons of agar agar.

Try using coconut oil instead of cooking spray in a one-to-one ratio.

Try replacing one cup of mayonnaise with one cup of yogurt or sour cream.

For Allergies

Replace eggs with ground flax seeds and water in the ratio of one egg to 1 tablespoon of ground flax seeds with three tablespoons of water. Let the flax egg sit for 7-10 minutes before using it.

Allergic to cocoa? Try replacing it with carob powder! Use 2 ½ part carob powder for 1 part cocoa.

When a recipe calls for cheese, try using a soy or nut-based cheese to keep the dish dairy-free.

Swap flour for black bean puree in a one-to-one ratio.

Can’t eat butter? Use avocado puree instead. Replace one cup of butter for one cup of avocado puree.

For a low-carb, gluten-free meal, replace pasta with squash or zucchini ribbons.

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