We’ve all been there. Standing in front of the stove, scanning the recipe for the next ingredient only to realize that it would make our meals SO unhealthy. This is where the ol’ switcheroo technique comes out of our back pocket to save the day and get dinner on the table - all without sacrificing the unique flavour profile and authenticity of the dish.
Substitutions have become our best friend in times like these. Read on to know what swaps you can make to make all your recipes healthier during the cooking process.
- Buttermilk
- → Low fat yogurt or any type of milk mixed with a few Tbs of lemon juice and left to sit at room temperature for five minutes until thickened and slightly curdled
- Mayonnaise
- → Unflavored greek yogurt
- Butter
- → Coconut oil (add a pinch of salt) OR Avocado puree
- Eggs
- → 1 Tbs ground flax mixed with 2.5 Tbs water per egg **note: use for baking, not for scrambled, poached, fried, sunnyside up, or other fresh-cooked eggs
- 35% cream//Heavy cream
- → Coconut cream - refrigerate a can of coconut milk overnight, to encourage separation of coconut cream and coconut water - in the morning, scoop out the thick cream that will have risen to the top, or use nut cream (yes, it’s a real thing)
- Sugar
- → Dates simmered in a few Tbs water, then blended into a smooth melty syrup
- Parmigiano Reggiano
- → Nutritional yeast blended with pine nuts, salt and garlic powder
- Ground meat
- → Any type of mushroom, finely minced (or ground in a food processor) and browned without salt for crisp, meaty deliciousness
- Sour cream/Whipped Cream/Crema
- → Cashews soaked overnight, then blended with ¼ - ¾ cups water, until a smooth cream forms - use this as a base for savory or sweet flavor profiles
Mastering the art of the food swap during cooking means that you can take an unhealthy gluttonous (and still delicious) meal that every adult at the table both enjoys and regrets, and turn it into a (somewhat) guilt-free, pleasureful meal. So, if you find yourself in a pinch, use this guide of trusted, healthy swaps for great results every time.Seriously. And, they’re Dietitian-approved! So go ahead and try to make a healthy apple pie. I dare you! And please share some with your Dietitian!