Healthy Food Substitutes

Healthy Food Substitutes 


Do you need substitute in a recipe that would be more healthy for you?  Substitute these:  



Healthy Food Substitutes



  • 1 egg = 1 banana
  • 1 cup butter = 1 cup applesauce
  • 1 cup butter = 1 avocado
  • 1 cup butter = 1 cup Greek yogurt
  • 1 cup flour = 1 cup black bean puree
  • Substitute dry bread crumbs for rolled oats or crushed bran cereal
  • Substitute white bread for whole-grain bread
  • Substitute two egg whites or 1/4 cup egg substitute for each whole egg
  • Substitute enriched white pasta for whole wheat pasta
  • Substitute white rice for brown rice (wild rice, bulgur or pearl barley)
  • Substitute salt for herb-only seasonings (such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions)
  • Substitute sugar for: In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla (nutmeg or cinnamon)
  • Cutting sugar in half and adding a teaspoon of vanilla as a replacement will save many calories
  • Substitute graham crackers for cookies in pie crusts
  • Substitute pita for bread


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