5 Ingredient Substitutions To Try Now
True story, in culinary school I once attempted to make a “healthy” brownie and had my friend Steven try it, he told me it was one of the worst things he had ever tasted and reminded him of cardboard! I know you’re probably laughing right now. Maybe you’ve even had a similar experience.
At Leanne T Nutrition, we understand balance and know that eating a variety of foods is important. Special occasions come up and we definitely aren’t passing up the good ol’ pumpkin pie or birthday cake! But, if you are looking for ways to be more nutritionally intentional with food choices then let’s dig in!
Plain Greek Yogurt
This is one of our favorites with so much versatility! Substitute plain Greek yogurt for sour cream, cream cheese, mayo, or for the oil in muffins, cakes, or waffles. Greek yogurt boosts the protein content and usually has lower fat and calories than the other ingredients listed above!
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Veggie Noodles
Hear us out on this one..vegetable noodles like zucchini, squash,beet, or sweet potato provide you with a boost of vitamins, minerals, and fiber compared to regular pasta noodles. We would also like to point out the statistic that only 1 in 10 adults consume the daily recommended amount of vegetables! 1 The trick is to quickly heat up your vegetable noodles, there isn’t really a need to cook them like a regular pasta noodle, they are about 90% water! We love sauteing them in a pan, you may add a teaspoon of avocado oil or olive oil if you wish.
Most grocery produce departments carry vegetable noodles already prepared but if you want to try your hand at making your own Here is a link to a vegetable spiralizer!
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Coconut Aminos
Coconut aminos have a similar flavor profile to soy sauce, but without soy, wheat, or gluten. It’s a good substitute for people with allergies, intolerances, or someone who doesn’t prefer soy. Coconut aminos are not considered low salt, but have a lower sodium content than soy sauce. We love it in marinades or Asian flare inspired dishes!
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Arrowroot Flour or Tapioca Flour
Arrowroot and tapioca flours are essential ingredients in gluten free cooking and baking.They help thicken and add structure to dishes. The main difference between the two: arrowroot retains its thickness even when frozen or thawed. Tapioca starch does not hold up to freezing as well as arrowroot. 2
An application we enjoy using it for is creating a crispy crust on cooked meats. Dust arrowroot over raw meats with salt and pepper before browning and presto! you’ll have a lovely crust.
Photo by Jocelyn Morales on Unsplash
Unrefined Sweeteners
Ok. Sugar, is sugar, is sugar? However you want to slice it, we want you to know that whether you choose maple syrup, coconut sugar, stevia, honey, white sugar, brown sugar, they would all be considered to be added sugars in a recipe and we should be trying to lower our added sugar intake daily.
A difference between white table sugar and unrefined sugars is that unrefined sugars still contain their natural minerals and nutrients like phosphorus, calcium, iron, magnesium, and potassium. Some examples of unrefined sugars include: honey, maple syrup, agave nectar, unsulphured molasses, brown rice syrup, coconut sugar, sucanat, and date sugar. 3
A way we love adding a natural sweetness to recipes is dates or mashed fruits! Medjool dates or mashed fruit like banana, pear, or apple sauce are great baked goods!
Cinnamon is also a shining star in our book, its flavor is slightly sweet and warm. You can add cinnamon to foods and bring out sweetness (examples are fruit, unflavored yogurt, or even coffee!).
Image by OpenClipart-Vectors from Pixabay
We encourage you to try some of the mentioned ingredient swaps and let us know how you enjoyed them! These substitutions may help with a personal health goal or provide reassurance as alternatives for food allergies. Whatever your reasoning, we are here to support you on your health and wellness journey!
References
Centers for Disease Control and Prevention. (2021, February 16). Only 1 in 10 adults get enough fruits or vegetables. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
5 tapioca flour substitutes to test out. Bob’s Red Mill. (2020, April 26). https://www.bobsredmill.com/blog/healthy-living/5-tapioca-flour-substitutes-to-test-out/#:~:text=Both%20tapioca%20starch%20and%20arrowroot,add%20structure%20to%20a%20recipe
Monique. (2021, November 15). Wellness Wednesday: A guide to 8 natural unrefined sweeteners. Ambitious Kitchen. https://www.ambitiouskitchen.com/wellness-wednesday-a-guide-to-8-natural-unrefined-sweeteners/
About The Author
leanne.timpone
Leanne Timpone is a Registered and Licensed Dietitian with a degree in Culinary Arts in St. Louis, MO. She has worked in healthcare for the last thirteen years. She provides nutrition counseling and culinary insight to help others achieve their health and wellness goals. She is a wife and mother of two boys, loves to cook, and enjoys taking family walks.