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NOURISH

Five healthy substitutions for your next recipe

We’ve all been there: you go to make a recipe and realize that you are all out of a crucial ingredient. Before you head to the neighbors to borrow an egg or decide not to make the recipe, consider trying one of these substitutions. Who knows! You may like the alteration so much that it becomes your new secret ingredient.

No butter? Try mashed avocado or a banana
Try subbing 1 cup of avocado puree for each cup of butter needed in the recipe. This swap works best in baked goods with chocolate flavorings. No avocado, you can also try using one mashed banana for every cup of butter. This swap will give you an extra dose of potassium, fiber and vitamin B6.

No eggs? Try chia seeds
Combining one tablespoon of chia seeds with one cup of water. After letting it sit for 15 minutes you will have an egg substitute for baking. Double the seeds and water if your recipe calls for more than one egg.

No sugar? Try unsweetened applesauce
Use the same quantity of applesauce as sugar listed in the recipe. If you use more than one cup of applesauce, reduce the amount of liquid in the recipe by ¼ cup. 

No flour? Try black beans
This substitutions works best in brownies. Try using 1 cup of black beans pureed for every cup of flour. This swap cuts out gluten and provides you with some extra protein.

No mayo? Try Greek yogurt.
Add a squeeze of lemon to your favorite low-fat, unflavored Greek yogurt and you’ll have the perfect substitution for mayo that cuts down on the calorie and fat content. The proportion for this swap is one to one. Greek yogurt is a versatile food, because it also makes a good substitute for sour cream.

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