Winter in the Coachella Valley is the perfect time to bake and cook without worrying about overheating your house. With the cooler temperatures, many people enjoy cozying up in the kitchen and experimenting with new recipes. If you’re trying to reduce calories and eat healthier after the holiday indulgences, these Healthy Self-approved substitutions are just what you need. These swaps will help you save on calories while offering more fuel and nutrition per calorie than their conventional counterparts.
Take your next recipe from good to great with these simple yet impactful ingredient swaps!
Mashed Avocado Instead of Jam
If your usual morning meal is toast with jam, you’re missing out on an opportunity to add some substantial and beneficial nutrients to your diet. Swap the sugary jam for mashed avocado instead! Simply mash half an avocado, add a squeeze of lemon juice, and top it with a slice of tomato. You’ll get healthy fats, fiber, and a rich supply of vitamins from the avocado, keeping you fuller longer than jam ever could. For even more satiety, add one or two eggs on the side for a balanced, protein-packed meal.
Unsweetened Applesauce Instead of Sugar
Baking? Use unsweetened applesauce as a substitute for sugar. For every cup of sugar in a recipe, replace it with one cup of applesauce. This swap not only cuts down on added sugar, but it also adds a natural sweetness to your baked goods. If you need to replace eggs, you can use a mixture of seeds and water—just double the amount. If you’re using more than one cup of applesauce, make sure to reduce the amount of liquid in the recipe by ¼ cup to maintain the proper texture.
Black Beans Instead of Flour
When making brownies or other baked goods, substitute flour with pureed black beans. For every cup of flour, use one cup of pureed black beans. This swap is great for gluten-free baking and adds extra protein and fiber, making your treats more satisfying. Black beans also contribute to a rich, moist texture that will keep your taste buds happy while offering a boost of nutrition you wouldn’t get with regular flour.
Greek Yogurt Instead of Mayo
For a healthier take on creamy dishes like chicken salad, potato salad, or coleslaw, substitute mayo with low-fat, unflavored Greek yogurt. Use it in a one-to-one ratio for a healthier option with more protein and fewer calories. Greek yogurt is versatile, so it can also be used as a substitute for sour cream in dips and dressings. For added flavor, squeeze in a little lemon juice or add some fresh herbs to give it that extra zing!
Coconut Oil Instead of Vegetable Oil
Coconut oil is a great alternative to vegetable oil in many recipes. It’s especially effective for sautéing vegetables or cooking at high temperatures. Coconut oil contains medium-chain triglycerides (MCTs), which metabolize quickly, providing a source of healthy fats that support your metabolism. Use it for frying, baking, or even making smoothies and keto coffee. It’s a versatile and nutrient-dense replacement for vegetable oil and butter in many dishes.
Olive Oil and Vinegar Instead of Ranch Dressing
Ranch dressing can be loaded with preservatives, artificial sweeteners, and ingredients you can’t even pronounce. Many low-fat or fat-free options are also filled with artificial sweeteners, which can complicate things further. Instead, use a simple homemade dressing made from olive oil and balsamic vinegar. This combination is healthier, lower in calories, and more flavorful. You can also add fresh herbs like garlic, parsley, or basil for extra flavor. It’s an easy swap that’ll make your salads taste fresher and lighter.
Stevia Instead of Sugar
Stevia is a natural, almost calorie-free sweetener that’s 200–300 times sweeter than regular sugar, so you only need a small amount to achieve the same level of sweetness. Stevia is perfect for sweetening coffee, tea, smoothies, or even porridge without the extra calories from sugar. Just be mindful of the quantity since it’s much more potent than granulated sugar. A little goes a long way! It’s an excellent option if you’re trying to cut back on sugar without sacrificing sweetness.
Zucchini Noodles Instead of Pasta
If you’re craving pasta but want to reduce your carb intake, zucchini noodles, or “zoodles,” are a fantastic alternative. You can spiralize zucchini into noodle shapes and sauté them for a low-calorie, nutrient-rich replacement. Zucchini noodles are full of fiber and vitamins and have a much lower carb count than traditional pasta. Top them with your favorite sauce, and you’ll have a satisfying dish that won’t weigh you down. You won’t miss the carbs at all!
Make The Switch And Become Your Healthiest Self!
Eating healthy is an essential part of any complete weight loss journey. By making simple ingredient swaps in your everyday meals, you can cut back on unnecessary calories while boosting your nutrition. These swaps not only save you weight, but they also provide more fuel and nourishment per calorie, giving you the energy and nutrients you need to feel your best.
If you’re looking for personalized weight loss support, call Healthy Self at (760) 777-7766, or schedule a consultation through our website’s booking calendar. Your weight loss journey starts here, and we’re excited to help guide you every step of the way!
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