20 Healthy substitutions for everyday foods
Cooking & Baking
Rolled oats for breadcrumbs
Unsweetened applesauce for sugar (sub in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup)
Tamari for soy sauce
Greek yogurt for sour cream and mayo
Cacao nibs for chocolate chips
Nutritional yeast for cheese
Breads
Lettuce leaves for tortilla wraps
Cauliflower Pizza Crust for wheat based pizza crust
Gluten free flatbread for pita bread
Snacks, Sides and Sweets
Kale chips for potato chips
Plantain fries for French fries
Zucchini ‘zoodles’ for pasta
Cauliflower rice for rice
Cauliflower mash for mashed potatoes
Drinks
Seltzer water with citrus slices instead of soda
Unsweetened iced tea for juice or bottled teas
Nut milk for dairy milk
Breakfast fare
Pureed fruit for syrup
Buckwheat for instant oatmeal
Plain yogurt with fresh fruit for flavored yogurt