Healthy Ingredient Swaps

Eating well doesn’t mean giving up on the foods you love. It’s all about making everything you eat more wholesome, nutritious, and nourishing. Think chocolate cake is out of the picture? Think again! With a few ingredient swaps you can have your cake and eat it too! Here, an easy guide to making healthy substitions. 

Baking Swaps

Baking is a great place to make some swaps. Adding mashed veggies or fruits instead of eggs will help you cut calories, cholestero, and fat without sacrificing flavor. For the oil or eggs in your favorite baked recipes make the switch to applesauce in a 1:1 ratio. (For more flavor pick a mango based applesauce!) You can also replace canola, vegetable, soybean oil and butter with coconut oil at a 1:1 ratio. It’s tasty and full of healthy fats, which makes it a win-win! Try a Coconut Mango Loaf, which uses both the coconut oil swap and applesauce swap, to make a healthier, vegan sweet treat; or a Chocolate Beet Root cake, with steamed beets baked into a chocolate batter. 

Side Swaps

Use vegetables with a similar consistency and flavor profiles (without the carbs) for more nutritious sides. For example, instead of mashed potatoes, use cauliflower in a 1:1 ratio for a creamy side that won’t weigh you down. Swap in spaghetti squash for pasta (really, it works!), beet chips to potato chips, avocado fries to french fries. Craving potato skins? Try Baked Zucchini Skins, all the flavors you love without the extra carbs. 

Entree Swaps

Make your entrees a little healthier by cutting the carbs. Swap tortillas with crunchy, crispy lettuce; make pizza, pie crusts, and flatbread with whole wheat flour; and swap out rice with quinoa, barley, or wild rice. Instead of canola oil, experiment with avocado oil (or even coconut oil for a sweet touch!) and experiment with baking instead of frying. 

Remember you can stay healthy, fit, and reach all of your goals without having to sacrifice your love affair with your favorite treats. Whether it’s chocolate cake, pizza or spicy tacos, a few ingredient swaps help you enjoy what you love and stay on track!

Next, three recipes to help you get inspired. 

Baked Zucchini Skins 

• 4 medium zucchini
• 1 cup steamed cauliflower
• 1 teaspoon salt
• 1 teaspoon black pepper
• 3/4 cup shredded pepper jack cheese
• 1/4 cup diced smoked chorizo
• 2 tablespoons fresh parsley

Get the full recipe. 

Coconut Mango Loaf 

• 1 fresh mango, diced
• 2/3 cup brown sugar
• 1/4 cup water
• 2 cups all-purpose flour
• 3/4 tablespoon cinnamon
• 2 teaspoons baking soda
• 1/3 cup shaved unsweetened coconut
• 1/2 cup melted coconut oil
• 1 cup unsweetened applesauce
• 1 tablespoon vanilla extract

Get the full recipe. 

Chocolate Beetroot Cake 

• 3 cups all-purpose flour
• 3 tablespoons cocoa powder
• 3/4 cup sugar
• 1/2 cup grated panela
• 2 teaspoons baking soda
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 cups semi-sweet chocolate chips
• 1 cup coconut milk
• 2 1/4 cups steamed beetroot

Get the full recipe.