Cut the calories and save the flavour: Try these calorie swapping ingredients

By: Health Local Staff Aug 21, 2013
Cut calories

The 10 best calorie saving ingredient substitutions.

Eating healthy doesn’t have to mean you need to sacrifice taste. But if you want to keep the taste AND ditch the calories – you’ll have to be careful on which ingredients to swap out. Let’s discover the 10 best ingredient substitutions together. Here we go.

Greek Yogurt for Sour Cream

Sour cream is one of those foods that make nearly everything better. The downside is sour cream is high in fat and has no nutritional value. Instead of sour cream, try fat free plain Greek yogurt on your baked potato instead. It’s creamy, thick and full of protein.

Avocado for Mayo

Mayo is commonly used for tuna sandwiches, chicken salad and dips. Avocado can give these foods the same consistency as mayo, but with an added health kick. Not only is avocado great tasting, it’s full of potassium and heart healthy fats that reduce the risk of cancer, heart disease and even arthritis.

Applesauce for Butter

Butter isn’t the only thing that can bring your favourite recipe together. In fact, unsweetened applesauce is a great binding and flavour agent, but without all the fat, cholesterol and calories. Applesauce is only 50 calories per serving compared to over 800 for the same amount of butter.

Whole Wheat for White

Wheat flour has more fiber and nutrients than white flour. White flour has been stripped of all of its nutritional goodness and has been proven to increase the risk of diabetes and other health problems. If you don’t want to cut all of the white flour out of your recipes try using half white and half wheat. You’re still making your foods healthier, but maintaining the same taste.

Mushrooms for Meat

This is a little known food swap that cuts way back on the calories and fat, but still keeps taste intact. This swap works best in chili. Instead of adding as much meat, cut back by a half-pound and add in two cups of mushrooms. Your chili will still have amazing consistency, great taste without the calories.

Coconut Milk for Cream

One tablespoon of cream has about twice as many calories as a tablespoon of coconut milk. This substitute is best used for sauces and soups with heavy flavours. The heavy flavouring means you won’t taste the difference at all. In addition to the reduced calories, you’ll also get a lot more healthy potassium in your diet.

Pureed Sweet Potatoes and Carrots for Cheese

This swap does more than cut down on calories – it increases your vegetable intake while cutting back on dairy. First boil the potatoes and carrots then put them in the blender. This swap is best used in recipes that call for cooked cheese. Try it in macaroni and cheese and you’ll never go back.

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