BFY Ingredient Swaps4


Better For You Ingredient Swaps

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We are all about making healthier changes where we can!

As you know, we’re all about making small, healthier changes wherever we can, especially when it comes to cooking! Because continuing to make small changes can add up to big changes in the long run. So, today, we’re sharing with you 8 better for you ingredient swaps you can make while cooking.

Smashed Avocado or Hummus Instead of Mayo for Sandwich Spreads: Both options are rich in healthy fats and offer a creamy texture that elevates any sandwich.

Lettuce Leaves Instead of Tortillas: Lettuce leaves are a great alternative to tortillas if you are trying to reduce your intake of carbohydrates. They are crisp, refreshing, and provide a crunchy vessel for your favorite taco fillings.

Potatoes Instead of Cream in Soups: For a velvety soup without the heavy cream, try using potatoes as a thickening agent.

Simply boil two small peeled potatoes in your soup until soft, then remove them and blend them with a bit of the stock. Return the mixture to the soup for a creamy texture!

Mashed Bananas or Unsweetened Applesauce Instead of Sugar in Baked Goods: Cut down on added sugars in your baked goods by using mashed bananas or unsweetened applesauce as natural sweeteners. Not only do they add sweetness, but they also add moisture and richness!

Use roughly a one-to-one cup ratio when substituting with unsweetened applesauce, and for banana, it’s about half of the sugar the recipe called for, but you may need to cut back on the other wet ingredients.

Honey or Maple Syrup Instead of Refined Sugar: Look, sugar is sugar, but if you are looking for a better option, honey or maple syrup are a good swap. Not only do they add sweetness, but they also offer subtle flavor notes that can enhance your dishes.

For every 1 cup of sugar, substitute 1/2 to 2/3 cup honey OR ¾ cup of real maple syrup and reduce the other wet ingredients by a few tablespoons to even out the thickening effect in your baking.

Tamari Instead of Soy Sauce: For those with gluten sensitivities or who want to reduce their sodium intake, tamari is a great alternative to traditional soy sauce. Made from fermented soybeans, tamari offers a rich flavor profile with less sodium and no wheat.

Nutritional Yeast Instead of Parmesan: Nutritional yeast offers a cheesy flavor, and is vegan-friendly. Sprinkle it over pasta, popcorn, or roasted vegetables for a savory taste similar to Parmesan cheese.

Cashews (Creamed) for Cream in Dips and Sauces: Cashews are perfect as a cream substitute in dips and sauces.

Combine 1 cup of cashews and 2 cups hot water in a large bowl and soak the cashews for at least 30 minutes or up to 8 hours. Strain hot water, then blend the cashews and 1 cup cold until the mixture is completely smooth and starts to thicken into a velvety cream.



Have a better for you ingredient swap to add? Be sure and share it with us on the WOT Instagram or on Facebook!

by Camila Alves McConaughey