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Ingredient substitutions to make this season (and anytime!)

We all know that low fat or reduced fat is better for us, but there are other clever substitutions we can make to have a healthier holiday this year.

This for That:

Plain yogurt for sour cream
Try combining plain yogurt with equal parts low-fat cottage cheese in a blender for use in dips and salad dressings.

Whole wheat flour for white flour
Whole wheat flour has more fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour, substitute 7/8 cup of whole-wheat.

Unsweetened applesauce for sugar
One cup of unsweetened applesauce contains about 100 calories, while a cup of sugar can have around 770 calories. (Tip: You can substitute apple sauce for sugar in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.)

Meringue or Marshmallow Fluff for frosting
Both are a still a sweet alternative, but much better for you!

Graham crackers for cookies in pie crusts
Reduced-fat graham crackers have the same consistency and flavor with about half the calories.

Mashed cauliflower for mashed potatoes
Mashed cauliflower has only a fraction of the calories of potatoes. Try mixing half potato, half cauliflower, or even adding Rutabaga.

Also consider:

  • Cutting back on sugar in your recipes and instead, increasing the amount of vanilla
  • Using cooking sprays instead of butter to keep your food from sticking
  • Including more herbs and spices in place of salt


Do you have a creative idea for a healthy substitution? Leave us a comment and share! We would love to hear from you.


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