Ingredient Substitutions For Healthier Recipes

Switching Out White Flour

The easiest switch to make when it comes to white flour is to simply use whole wheat flour instead. For the most part, the switch can be done in equal parts. Nut flour and coconut flour can also be used, however for every cup of white flour, individuals will need ⅓ cup of coconut flour plus one egg per ounce of coconut flour as well as a dash of water. For nut flour, one cup plus two tablespoons of a rising agent, or ¼ cup nut flour plus ¾ cup of wheat flour. These additions are necessary as nut flour is denser and the extra weight must be compensated for, and coconut flour is quite a bit more absorbent. However, when frying or sauteing is on the table, and the vegetables or meat must be coated in white flour, coconut flour can be used in the same amounts.

Not only are all of these substitutions packed with the nutritional benefits white flour lacks, such as protein and fiber, but coconut flour is also gluten-free and packed with healthy fats. Finally, if individuals want to avoid all types of flour, black beans are a great option in recipes for brownies at one cup of pureed black beans per cup of flour.

The Substitution Power Of Greek Yogurt

Plain Greek yogurt is a nutritional powerhouse; there is no denying it. Though the exact amounts and benefits can vary between brands, one of the constants is the fact Greek yogurt is full of healthy nutrients such as protein, probiotics, calcium, potassium, and vitamin B12, often in higher quantities than regular plain yogurt. Greek yogurt can replace oil, mayonnaise, sour cream, cream cheese, and even buttermilk in many baked goods. It is replaced in equal parts (one cup for one cup) for mayonnaise, sour cream, and cream cheese. However, use ¾ cup of Greek yogurt for every cup of oil and ⅔ cup of greek yogurt plus ⅓ cup skim milk for every cup of buttermilk.