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Writer's pictureCoach Heather

Healthy Ingredient Substitutions




Eating healthy doesn't mean you don't eat Grandmas epic cookies forever!!! It also means educating yourself on ingredients in your foods and what they do {taking responsibility}, spotting treats that REALLY COUNT {allowing the occasional indulgence in something naughty without a care}, and also replacing less healthy ingredients with OTHER ALTERNATIVES so you can bake, cook, and show your family how to be healthy DAILY!


Here it is...an all encompassing list of ingredient swaps so you can turn old sinful traditions into new healthier ones! NOTE: equivalents may not be 1:1 for all, so watch the notes in ( )'s!


Gluten Swaps:

  • Flour: Black Beans / 1 cup flour = 1 cup pureed black beans (about a 15 oz. can)

  • Flour: Almond Flour / 1:1 ratio

  • Whole Wheat Flour: Gluten Free Flour / 1:1 ratio

  • Noodles: Zoodles, Spaghetti Squash, Quinoa Pasta, Bean Pasta, or Brown Rice Pasta

  • Breadcrumbs: Ground Flax

  • Breadcrumbs: Nutritional Yeast

  • Flour Tortilla: Corn Tortilla, Sweet Potato Wrap or Chia Seed Wrap (such as by BFree)


Sugar Swaps:

  • Sugar: Unsweetened Applesauce / 1 cup sugar = 1.5 cups US Applesauce (but for every cup of Applesauce, reduce other liquid ingredients by 1/4 cup since it's also a wet ingredient)

  • Sugar: Liquid Stevia / 1 cup sugar = 1 tsp. Liquid Stevia OR Bakeable Blend Stevia / 1:1 ratio

  • Honey: Brown Rice Syrup / 1:1 ratio

  • Soda: Seltzer Water with fresh-squeezed Citrus (no, Diet Soda doesn't cut it)

  • Chocolate Chips: Cacao Nibs

  • Flavored Coffee Creamer: Pure Extracts (such as Olive Nation)

  • Tonic Water (yep! it has sugar!): Soda Water


Dairy Swaps:

  • Butter: Unsweetened Applesauce / 1:1 ratio

  • Butter: Avocado Puree / 1:1 ratio

  • Milk: Nut Milk / 1:1 ratio

  • Cheese: Nutritional Yeast (great on popcorn or on pizza!) or clean Dairy-Free cheese (such as Daiya)


Egg Swaps:

(best for recipes calling for 2 eggs or less - substitutes below equate to 1 Egg)

  • Flax Egg =1 Tbsp. Ground Flax + 3 Tbsp. Warm Water

  • 1/2 a mashed Banana

  • 1/4 cup Unsweetened Applesauce

  • 1/4 cup canned Pumpkin Puree


So there you have it! You don't have to let traditions die out for the sake of your goals! Just use the knowledge we have today that our ancestors didn't and start putting a healthy twist on it...you're actually doing your family a favor, and reinforcing a healthy yet happy household.







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