Increase Your Health, Decrease The Guilt!
Ever read a recipe and think to yourself 'I wonder how I can make this healthier?' I know I do all the time. Today I will anwer that question for you and show you a super easy list of substitutions that you can use in your recipes to increase the health and decrease the guilt.
![](http://1.bp.blogspot.com/-wcqiO84Hd6c/U4d5dzTdueI/AAAAAAAAAdc/07WzF9MQz5A/s1600/sour+cream+vs+yogurt.jpg)
1 cup sour cream = 1 cup cottage cheese / or 1 cup plain fat free Greek yogurt
-This replacement is a great source of calcium and protein
-It is much lower in fat and calories
-It works great with dip recipes
TIP: If you are using cottage cheese as a replacement be sure to puree it in a blender for best results. You can also use Greek yogurt instead of mayo in chicken, tuna, and egg salads!
![](http://4.bp.blogspot.com/-FIJ0cJsq54M/U4d5mMcE5qI/AAAAAAAAAdk/Cc6OXi-HTiE/s1600/avocado+vs+butter.jpg)
1 cup butter = 1 cup pureed avocado / or banana
-This works best for desserts and baking
-By substituting you are able eliminate saturated fat (bad fat) and replace it with healthy fat
-Reduces calories
![](http://2.bp.blogspot.com/-zJrq7b9ftn4/U4d5vJMZ1hI/AAAAAAAAAds/-pIJJlIax9Y/s1600/white+flour+vs+wheat+flour.jpg)
1 cup flour = 1 cup whole wheat flour
-This works great for breads
-White flour is processed, whole wheat flour is not.
TIP: It is sometimes necessary to increase the liquid in a recipe when using this as a substitute
![](http://4.bp.blogspot.com/-yYktImdq9yg/U4d51wctQJI/AAAAAAAAAd0/F0BJ9PmjuC4/s1600/sugar+vs+apple+sauce.jpg)
1 cup sugar = 1 cup unsweetened applesauce
-A great replacement for cookies, cakes, and breads
-This reduces calories
TIP: You may need to decrease the liquid in the recipe when using this substitution
![](http://4.bp.blogspot.com/-vrduCzOFsE4/U4d59nU581I/AAAAAAAAAd8/6yijViCTpLQ/s1600/eggs+vs+egg+whites.jpg)
1 whole egg = 2 egg whites
-This lowers cholesterol
What substitutions do you use when you are cooking or baking?!
P.S.S Don't forget to enter our contest before it ends in 2 days!!! ENTER HERE
Tori
![](http://1.bp.blogspot.com/-wcqiO84Hd6c/U4d5dzTdueI/AAAAAAAAAdc/07WzF9MQz5A/s1600/sour+cream+vs+yogurt.jpg)
1 cup sour cream = 1 cup cottage cheese / or 1 cup plain fat free Greek yogurt
-This replacement is a great source of calcium and protein
-It is much lower in fat and calories
-It works great with dip recipes
TIP: If you are using cottage cheese as a replacement be sure to puree it in a blender for best results. You can also use Greek yogurt instead of mayo in chicken, tuna, and egg salads!
![](http://4.bp.blogspot.com/-FIJ0cJsq54M/U4d5mMcE5qI/AAAAAAAAAdk/Cc6OXi-HTiE/s1600/avocado+vs+butter.jpg)
1 cup butter = 1 cup pureed avocado / or banana
-This works best for desserts and baking
-By substituting you are able eliminate saturated fat (bad fat) and replace it with healthy fat
-Reduces calories
![](http://2.bp.blogspot.com/-zJrq7b9ftn4/U4d5vJMZ1hI/AAAAAAAAAds/-pIJJlIax9Y/s1600/white+flour+vs+wheat+flour.jpg)
1 cup flour = 1 cup whole wheat flour
-This works great for breads
-White flour is processed, whole wheat flour is not.
TIP: It is sometimes necessary to increase the liquid in a recipe when using this as a substitute
![](http://4.bp.blogspot.com/-yYktImdq9yg/U4d51wctQJI/AAAAAAAAAd0/F0BJ9PmjuC4/s1600/sugar+vs+apple+sauce.jpg)
1 cup sugar = 1 cup unsweetened applesauce
-A great replacement for cookies, cakes, and breads
-This reduces calories
TIP: You may need to decrease the liquid in the recipe when using this substitution
![](http://4.bp.blogspot.com/-vrduCzOFsE4/U4d59nU581I/AAAAAAAAAd8/6yijViCTpLQ/s1600/eggs+vs+egg+whites.jpg)
1 whole egg = 2 egg whites
-This lowers cholesterol
What substitutions do you use when you are cooking or baking?!
P.S.S Don't forget to enter our contest before it ends in 2 days!!! ENTER HERE
Tori
I love using Greek yogurt for sour cream. I am a big egg whites girl too. Every little bit helps.
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