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You are here: Home ∼ Nutrition ∼ Healthy Recipe Ingredient Substitutions

Healthy Recipe Ingredient Substitutions

Published by Riverview Health on March 2, 2015
By Mindi Matthews, director of Health and Wellness at Riverview Health

When you’re looking to limit sodium, calories, fat, saturated fat and cholesterol in your diet, try these simple cooking substitutions:

  • Applesauce for oil, butter or sugar
  • Non-fat Greek yogurt for mayonnaise or sour cream
  • Mashed bananas for sugar, butter and fats
  • Nuts for croutons in salads or granola in yogurt
  • Rolled oats for bread crumbs
  • Whole wheat flour instead of white flour
  • Zucchini ribbons or spaghetti squash for pasta
  • Puréed potato for cream to thicken soup
  • Egg whites instead of whole eggs
  • Mashed beans (white, black, kidney) or chickpeas to make dips

Learn more about healthy substitutions or your own nutritional needs by participating in the Nutritional Counseling program at Riverview Health.

Posted in Nutrition Tagged food, healthy eating, March 2015 Wise & Well, National Nutrition Month, nutrition
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