Trying to commit to a healthier lifestyle? Here are four substitutions to make recipes healthier without affecting the taste and texture.
1. Replace white flour with pureed lentils. This is especially beneficial for baked goods. Not only are lentil-fortified muffins high in fiber, protein and iron but you may actually prefer the taste. To try this at home: For every 2 cups of flour called for in the recipe, use 1 3/4 cup of flour plus 1/4 cup of pureed cooked lentils.
2. Replace butter or shortening with pureed avocado. Try this trick and you can cut total fat content by about a third and calories by about 15%. Avocado also increases levels of nutrients and phytochemicals.
3. Replace rice flour with quinoa flour. Instead of using rice flour, use a 50/50 mix of rice and quinoa flour. This bumps up the protein, fiber, and mineral content and is gluten-free.
4. Replace fat with chia seeds. This will reduce fat and increase fiber and omega-3 content without changing the flavor. Some people who have tried this recipe say that it can actually boost flavor by making baked goods more dense and compact. To try this at home, make slurry using 9 ounces of water and 2 tablespoons of chia seeds. Give it time to form a gel and then use it to replace up to half of the fat or oil in your recipe.