Seven recipe substitutions for tasty, healthy meals

Healthy food substitutes for gluten free diet

Seven recipe substitutions for tasty, healthy meals

You may think that eating healthy means you have to give up some of your favorite recipes. Whether you are looking to have a more heart-healthy, gluten-free, or vegetarian diet, try these healthy food substitutions the next time you cook. You might end up with some new favorite recipes in the process. 

Heart-healthy substitutes

Instead of whole milk, use fat-free or low-fat milk. Then, add one tablespoon of vegetable oil for every cup of milk you need.

Instead of regular salad dressing, try olive oil or lemon or lime juice. Olive oil is a healthy fat that may help lower your cholesterol. You can also reach for a low-fat or fat-free dressing for a healthy change.

Instead of oil in your baking, try unsweetened applesauce or mashed banana as healthy replacements. These substitutes also add other vitamins and minerals. Just keep in mind that these no-fat foods do have natural sugar. 

Gluten-free substitutes

Instead of soy sauce, look for a wheat-free version of tamari. Check the ingredients to make sure the tamari is OK for a gluten-free diet. Tamari is also lower in salt than traditional soy sauce.

Instead of a bun for your burger, try portabella mushrooms or sliced eggplant. Sure, there are gluten-free breads available. But consider grilling or roasting giant mushrooms or eggplant for a different twist on your classic burger. You just might need to use a knife and fork.   

Vegetarian substitutes

Instead of a beef burger, use mushroom or eggplant. These vegetarian options have a meaty taste that you can really sink your teeth into. Try seasoning them with different herbs or sauces and vinegars for new, tasty combinations.

Instead of cow’s milk, use almond milk or rice milk. Whether you’re pouring it over cereal or adding it to a recipe, these dairy milk replacements can also do a body good. Look for options that have added calcium and Vitamin D. Ask your healthcare provider about other foods that have these and other nutrients your body needs to help stay healthy and active. 

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