Healthy Recipe Substitute

BAKING
	INGREDIENT	SUBSTITUTE
1.	1 cup Flour	1 cup Black Bean Puree
2.	1 cup White Flour	7/8 cup Whole Wheat Flour
3.	1 cup Sugar	1 cup Unsweetened Apple sauce (Make sure you reduce the amount of liquid by ¼ cup in the recipe)
4.	1 cup Oil	1 cup Applesauce
5.	1 cup Butter	1 cup Applesauce
6.	1 cup Wheat Flour	¾ cup Almond Flour and ¼ cup Wheat Flour
7.	1 cup Butter	1 cup Avocado Puree
8.	1 cup Flax Meal	1cup Brown Rice Cereal
9.	2 tbsp Sugar	½ tsp Vanilla (Add an extra, to cut the sugar)
10.	1 cup Butter	1 cup Mashed Bananas
11.	1 cup Oil	1 cup Mashed Bananas
12.	1 cup Flour	½ cup Flour + ½ cup Any Nut Flour
13.	1 cup Wheat Flour	¼ cup to 1/3 cup Coconut Flour
14.	Frosting	Meringue
15.	1 cup Cookies	1 cup Graham Crackers
16.	1 cup Cream	1 cup Evaporated Skim Milk
17.	1 cup Butter	3/4 cup Prunes + ¼ Boiling Water
18.	1 cup Chocolate Chips	1 cup Cocoa Nibs
19.	Butter	Chia Seeds (1 tbsp + 9 tbsp water, let it stand for 15 mins)  + ½ Butter
20.	1 Egg	1 tbsp Chia seeds + 1 cup water, let it sit for 15 mins
21.	1 Egg	1 tbsp Flax Meal + 3 tbsp Water, whisk the mixture and let it sit in fridge for 10 to 15 mins before use.
STOVE TOP
22.	1 cup White Rice	1 cup Brown Rice
23.	1 cup Couscous	1 cup Quinoa
24.	1 cup Pasta	1 cup Zucchini Ribbons
25.	1 tbsp Butter	1 tbsp Olive Oil
26.	1 cup Mashed Potatoes	1 cup Turnip Mash
27.	1 cup Rice	1 cup Grated Steamed Cauliflower
28.	1 cup Mashed Potatoes	1 cup Steam Cauliflower Mash
29.	1 cup Breadcrumbs	1 cup Rolled Oats
30.	1 cup Canned Beans	1 cup Dry Beans
31.	Bacon	Prosciutto or Pancetta
32.	1 Whole Egg	2 Egg Whites
33.	Pasta	Whole Wheat Pasta
34.	Dark Meal Poultry	White Meat and Skinless
35.	Olive Oil from bottle	Olive Oil Spray
36.	Ground Beef	Ground Turkey
37.	Cream	Coconut Milk
MEALS
38.	Pasta	Spaghetti Squash
39.	Sour Cream	Greek Yogurt
40.	Iceberg Lettuce	Arugula, Romaine, Spinach or Kale
41.	Bread	Pita
42.	Mayonnaise	Greek Yogurt
43.	Flavored Yogurt	Plain Yogurt + Fruits
44.	Cheese	Nutritional Yeast
45.	Flour Tortilla	Corn Trotilla
46.	Croutons	Nuts
47.	White Bread	Whole Wheat Bread
48.	Mayonaise	Avocado Mash
SNACKS
49.	Pita		Veggies
50.	Egg Yolks		Cauliflower Puree
51.	Oatmeal		Quinoa
52.	Hummus		Edamame Hummus
53.	Potato Chips		Kale Chips
54.	M&Ms		Dark Chocolate
55.	Potato Chips		Popcorn
56.	Instant Oatmeal		Steel-cut Oatmeal
57.	French Fries		Sweet Potato Fries
58.	Ice Cream		Frozen Yogurt
SEASONING
59.	Sour Cream		Low fat Cottage Cheese
60.	Syrup		Fruit Puree
COOKING METHODS
61.	Deep Frying		Oven or Pan Frying
62.	Boiling		Steaming
DRINKS
63.	White Wine		Red Wine
64.	Soda Water		Juice
65.	Juice or Bottles Teas		Unsweetened Iced Tea
66.	Soda		Seltzer water with Citrus slice