By Nancy Oliveira, MS, RDN, LDN, CDE
Try these healthful swaps to make your recipes lower in fat and richer in nutrients!
Instead of cream to thicken soups
Use one-half cup of pureed cannellini beans blended with one cup of soup broth.
Instead of butter in cookies or brownies
Use avocado. You won’t taste the difference! Replace half the butter in a recipe with mashed avocado.
Instead of egg in baking
Use one tablespoon of ground flax seed whisked with three tablespoons of water (equivalent to one egg).
Instead of mayonnaise or sour cream
Use plain non-fat Greek yogurt. This offers similar texture and tang to its counterparts and works well for dips, sandwiches or in potato salad. For the best flavor try half and half. For example, instead of one cup of mayonnaise, use a half-cup of mayonnaise and a half-cup of Greek yogurt.
Instead of bottled salad dressing that is high in sodium and preservatives
Use two tablespoons of rice wine vinegar or balsamic vinegar, three tablespoons of olive oil and honey to taste (optional) for a sodium-free refreshing salad dressing or marinade for meats, cooked vegetables or whole grains.
Instead of store-bought breadcrumbs that are high in sodium
Use whole oats, pulsed in a food processor.
Instead of mashed potatoes
Use cauliflower. This nutritious powerhouse of a vegetable looks like and has the texture of mashed potatoes! First, wash and chop a head of cauliflower into florets. Place the cauliflower in a pot with two cups of water. Bring to a low boil and cook until tender. Remove from pot and drain as much water as possible. Place in a bowl or food processor. Drizzle with olive oil and chopped garlic and pulse to desired consistency or mash with potato masher.
Instead of potato chips
Use kale. When dried in the oven, kale’s texture mimics a crispy potato chip! Wash and thoroughly dry kale. Remove stems and rip leaves into pieces. Massage enough olive oil to evenly coat leaves and sprinkle with seasonings (try onion or garlic powder, smoked paprika, chili powder). Place in a single layer on a baking sheet covered in parchment paper and bake at 325°F until crisp, about 25 to 30 minutes.
For more great recipe swaps or help with your diet, schedule an appointment with a registered dietitian from Brigham and Women’s Faulkner Hospital’s Nutrition Clinic at 617-983-4455.
