How to Swap Out Regular Flour for Coconut Flour or Oat Flour
How to Swap Greek Yogurt for Mayonnaise?
How to swap Greek Yogurt for sour cream
How to swap Zucchini or Spaghetti Squash for Pasta
How to swap Ground Turkey for Ground Beef
How to swap Coconut Oil for Butter
How to swap Bananas or Applesauce for Oil
How to make non dairy sweetened condensed milk
How to swap Coconut Sugar for White or Brown Sugar
What’s your favorite healthy swap? I’d love to hear more ideas!
A ¼ cup serving (or about 28 g.) of coconut flour has roughly:
120 calories
4 grams of fat
4 grams protein
10 grams of fiber
16 grams carbohydrates
2 grams of sugar
More Healthy Ingredient Substitutions
Sometimes it can be hard but there is almost always a way to swap out
some ingredients to still enjoy your all-time favorites. Here are 10
EASY healthy ingredient swaps to help you stay on track!
Regular Flour vs. Coconut or Oat Flour
A major benefit of choosing coconut flour for your baking instead of
regular, processed white flour is that coconut flour has a lower
glycemic index, and it won’t lead to blood sugar highs and lows.
It’s one of my favorite gluten-free flours.
Place hardened cream in your chilled mixing bowl. Beat for 30
seconds with a mixer until creamy. Then add vanilla (optional) and
powdered sugar and mix until creamy and smooth – about 1 minute.
Taste and adjust sweetness as needed.
Use immediately or refrigerate – it will harden and set in the fridge the
longer it’s chilled. Will keep for up to 1 week!
Coconut whipped cream is perfect for topping desserts like pie, hot
cocoa and ice cream. It’s also ideal for french toast, pie fillings,
mousse, and even no-churn ice cream!
Regular Flour vs. Coconut Flour
from https://draxe.com/coconut-flour-nutrition/
https://minimalistbaker.com/how-to-make-coconut-whipped-cream/
Nutrition Information
Serving size: 2 Tbsp Calories: 63 Fat: 4.7g Saturated fat: 4.2g
Carbohydrates: 5.6g Sugar: 5.1g Sodium: 3mg Protein: .5g
How to swap Coconut Sugar for White or Brown Sugar. It has a much
lower glycemic index than regular sugar AND a ton of healthy
nutrients. Coconut sugar is so simple to sub for sugar because the
consistency is the same (unlike with honey or maple syrup sometimes)
and it’s an easy 1:1 ratio to switch out. But just be aware, coconut
sugar has a flavor more similar to brown sugar with a somewhat
caramel taste, so keep that in mind. Your end product may taste a bit
Different but it’s easy to get used to. I love using it in Chocolate or
Peanut Butter Cookies!
Almond Flour or Oat Flour for White Flour – I rarely ever use regular
flour anymore, because there are so many more nutrients and health
benefits from oat flour and almond flour than bleached refined flour.
Sometimes I will mix half and half. I love making Pumpkin Oat Waffles
with oat flour, or Banana Nut Muffins with almond flour. This is another
easy 1:1 ratio swap!
Ezekiel Bread for Regular Bread – Ezekiel Bread is bread made from
ancient grains such as barley, beans, lentils and millet. The original
creation dates back thousands of years to the Jewish prophet Ezekiel.
Because this bread is made from lentil, legumes, and other grains it
contains more nutrients than regular bread AND is much higher in
protein with less carbs than bread. When you buy Ezekiel bread you’ll
be pleasantly surprised to see only about 8 ingredients in it (far less
than most bread you buy in the grocery store!) I love using Ezekiel
bread for French Toast or sandwiches, and even using Ezekiel wraps
as a Skinny Pizza crust!
How to lower the fat content and add a TON of protein! Use Greek
yogurt in place of mayo in things like tuna, egg, and chicken salads, or
I use it in place of sour cream.
I also add Greek yogurt to my baking recipes to really cut down on the
fat like in the BEST Low-Fat Cheesecake!
For mayo, sour cream, and cream cheese the ratio to sub Greek
yogurt for it would be a 1:1 ratio. to replace any oils in your baking with
Greek yogurt you would use 3/4 cup Greek yogurt per 1 cup oil.
How to swap Bananas or Applesauce for Oil – To really cut down on
the fat and calories in baked goods you can substitute the oils or fats
with mashed ripe bananas or unsweetened apple sauce. Both help
your baked treats stay moist and dense but can save hundreds of
calories! substituting 1 cup of mashed banana or applesauce for 1 cup
of oil. It adds some sweetness too!
How to swap Coconut Oil for Butter – I almost always sub coconut oil
for butter because of the added nutritional benefits. Coconut oil can
aid in weight loss because it is composed of medium chai fatty acids,
which are easier to digest and convert to energy than butter. Coconut
oil can also regulate blood sugar and strengthen your immune system.
It’s another easy switch with a 1:1 ratio. Just make sure that when a
recipes calls for solid coconut oil to allow it to cool in the fridge a bit.
How to swap Ground Turkey for Ground Beef – a simple swap that you
don’t even have to think about. It’s an easy way to save up to 11 grams
of fat and 100 calories per serving!
How to swap Zucchini or Spaghetti Squash for Pasta – This is one of
my newest favorite ways to enjoy a low carb meal! I was lucky enough
to get a spiralizer for Christmas (yes, I ask for cooking gadgets as
gifts!) and LOVE zucchini pasta. I will have to post a recipe for you
soon…but it’s simple enough to make the switch and the best part is
there’s no need to worry about going over board with how much
veggie pasta you have. You can’t have all you want! 😉
Fat Burning Spices
How to swap Spices for Salt – I’ve talk about this before, but seasonings
add tons of flavor to your cooking without adding any sodium. Spices are
really great to add variety to you dishes and even help you burn more fat!
What’s your favorite healthy swap? I’d love to hear more ideas!
contributed by
http://thelivefitgirls.com/2015/03/27/healthy-ingredient-swaps/
