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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

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