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Eight Great Ingredient Substitutions for Healthier Recipes

───   07:00 Thu, 04 Jan 2018

Eight Great Ingredient Substitutions for Healthier Recipes | News Article

Whipping up healthy recipes may be easier than you think. Did you know, you can make simple ingredient substitutions to create healthy recipes that don't sacrifice taste and enjoyment?


See the Mayo Clinic’s substitution guide to help reduce the amount of fat, salt, sugar and calories as you prepare healthy recipes.

Here are eight great ones you can try today:

1. Trade in white for whole-grain bread. It might even taste better! It lasts longer and is a whole lot healthier than its refined cousin. Same goes for pasta and rice.

2. In baked goods use applesauce or prune puree for half of the called-for butter, shortening or oil; or use butter spreads or shortenings specially formulated for baking that don't have trans fats.

3. Sometimes you really don’t need the yellow… Two egg whites or 1/4 cup egg substitute a whole egg.

4. Fruit canned in its own juices or in water, or fresh fruit works just as well, definitely looks better than fruit canned in heavy syrup.

5. Why not use arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress instead of iceberg lettuce to add a whole lot more nutrients to your dishes.

6.  Some members of the family might find this hard to swallow but use three times as many vegetables as meat on pizzas or in casseroles, soups and stews.

7. Use wine, balsamic vinegar, fruit juice or fat-free broth instead of oil-based marinades.

8. Use herb-only seasonings, such as garlic powder, celery seed or onion flakes, or finely chopped fresh herbs, garlic, celery or onions, instead of seasoning salt.

9. Did you know you can halve sugar in baked goods and add vanilla, nutmeg or cinnamon to intensify sweetness?

10. Add fresh fruit to plain low-fat yogurt instead of consuming store bought varieties full of colourants and added sugar.

Get the full list of substitutes here.

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