Simple Food Substitutions

Smart Shopping by Dr. Sears LEAN

Here are some great substitutions to make your family healthier:

Instead Of: Try: For:
Sour Cream Plain Yogurt (equal amount) Topping on a baked potato or soup, Enhancing Mexican Food
Mayonnaise Plain Yogurt (equal amount)
Avocado, Hummus, or Pesto
Tuna, egg or chicken salad, Sandwich spread
Bottled Salad Dressing A combination of: Extra Virgin Olive Oil, Apple cider or balsamic vinegar, Choice of herbs/spices like oregano, basil, thyme, rosemary and tarragon Salad dressing
Rice Quinoa, Kashi or Couscous A side dish
Oil Applesauce (equal amount), Broth Baked goods, Sautéing
Granulated Sugar
(1 cup)
¾ cup honey and reduce liquid in recipe by ¼ cup  
Buttermilk (1 cup) 1 cup milk mixed with 1 tbsp white or apple cider vinegar, or lemon juice (let stand 5 minutes), 3/4 cup of plain yogurt and 1/4 cup of milk, 1 cup plain yogurt (for baking)  
Wine Apple juice or cider, ¼ cup vinegar, ¼ cup water & 1 tbsp sugar Cooking, Marinating

Finally, when shopping, keep in mind that eating healthy leads to better health; better health leads to savings with fewer sick days and trips to the doctor!

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