HEALTHY LIVING WITH JANICE--HEALTHY FOOD SWAPS

Healthy Food Swaps

We all know we should eat more healthful foods, but it’s the stuff that’s not very good for us that often tastes the best—recipes made with bacon, heavy cream, fats, salt, mayonnaise—those usual suspects.

Instead of denying yourself foods you enjoy, try swapping out some of those not-so-good-for-you ingredients for healthy alternatives. Trust me, the recipes will taste just as yummy, and you’ll be doing your body a favor.

Here are some great substitutions that won’t take away from your gastronomic pleasure:

If a soup recipe calls for heavy cream, place 1/2 broth and 1/4 cup white beans in a blender. Puree until smooth. Add to soup.

Instead of salting your food, add a squeeze or two of lemon or lime to chicken, fish, rice, and vegetable dishes.

When baking muffins, brownies, and sweetened breads, replace half the oil with applesauce or pureed prunes.

Another baking tip: replace half the white four with whole-wheat flour.

Paprika mimics the smoky flavor of bacon. Sprinkle it on your morning eggs or any recipe where you’d normally add bacon.

Do you like mayo on your sandwiches? Try substituting a smear of mashed avocado on your bread.

Instead of breadcrumbs for casseroles, meatloaf, and breading, use rolled oats which you’ve first pulsed until grainy in a food processor.

When recipes call for sour cream or buttermilk, substitute plain yogurt.