It’s the last day of Heart Month, and we thought you could use these healthy recipe substitutions to help keep your heart in shape. Let us know if you try a recipe that uses one of these substitutions! We’d love to add a tasty new meal to our repertoire. If you’d like a printable version of this information, click here.
White rice: Brown rice or brown basmati rice
White all-purpose flour: Whole wheat flour (during baking, substitute wheat flour for half of the flour in the recipe)
White bread: Whole wheat bread
Pasta enriched, white: Whole wheat pasta or spaghetti squash
Breadcrumbs: Rolled oats
Tortilla wraps: Green or butter lettuce leaves
Couscous: Quinoa
1 Whole egg: 2 Egg whites or ¼ cup egg substitute
Egg: Flax Meal (mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons warm water, and whisk with a fork to combine. Now, let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe.)
Dark meat poultry: White meat skinless poultry
Ground beef: Ground chicken or turkey breast
Canned beans: Dried beans (need to soak in water overnight)
Mayonnaise: Greek yogurt
Sour cream: Low-fat cottage cheese or Greek yogurt
Cream cheese: Fat-free or low-fat cream cheese or low-fat cottage cheese (pureed)
Cream: Fat-free half-and-half or evaporated skim milk
Whole or 2% milk: Skim milk, or unsweetened almond or soy milk
Flavored yogurt: Plain yogurt with fresh fruit
Ice cream: Frozen yogurt
Cheese: Nutritional yeast
Milk chocolate: Dark chocolate
Canned fruit: Frozen or fresh fruit
Syrup: Pureed fruit
Juice or bottled teas: Unsweetened iced tea
Soda: Seltzer water with citrus fruit wedge
Mashed potatoes: Mashed cauliflower
Potato chips: Kale chips or popcorn
Iceberg lettuce: Arugula, spinach, kale or chard
French fries: Baked sweet potato fries
Butter: Olive, avocado or canola oil
Butter or oil: 1 cup mashed banana for 1 cup butter or oil, or applesauce or prune puree in place of half the butter or oil
Oil-based marinades: Wine, balsamic vinegar, fruit juice or fat-free broth
Regular soy sauce: Low-sodium soy sauce, sweet-and-sour sauce, hot mustard
Salt: Herbs, garlic powder, citrus juices, rice vinegar, salt-free seasonings
Sugar: Unsweetened applesauce in a 1:1 ratio, but for every cup of applesauce, reduce the liquid in the recipe by ¼ cup
Media Contact: Nancee Long, 503-338-4504
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