Making some simple substitutions is an easy way to make your diet healthier. The following substitutes are all readily available, making substitution manageable.
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Substitute half of the oil or butter in the recipe with a fruit puree. This adds fiber and nutrients while reducing fat. You can’t replace all of the fat because it changes the end product too much. Replacing half of the fat with pureed fruit works because the fruit contains pectin.
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Another substitute is using coconut and almond flour instead of wheat flour. Wheat flour has a higher glycemic index, causing blood sugar to rise quickly and drop again. Cacao powder can also be used in place of wheat flour as it lowers carb content, contains more nutrients and adds chocolate flavor.
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Flax and chia seeds can be used as a substitute for egg. Use a tablespoon of seed with three tablespoons of water. The seeds contain protein, are free from gluten and are high in omega-3 fatty acids and soluble fiber.
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Scrambled tofu is a perfect substitute for scrambled eggs. It can also be used in soups and sauces to make them creamier, in cheesecakes in place of the cream cheese and in puddings and smoothies for thickening.
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