Healthier Meals with some Simple Substitutions

– Posted in: Healthy Cooking

Try substituting the following ingredients for less carbs and saturated fat in your meals.  You will probably find you even like the taste of the  substitutions better than what you were using before.

Spaghetti Squash

spaghetti squashcan be substituted for any pasta.  This is a huge carb saver.  It can save you over 30 grams of carb per cup.  It is also a big calorie saver.  A cup of spaghetti squash has 42 calories while a cup of pasta has 220 calories.  That is a lot of walking on the treadmill to get off those extra calories.

Some people also use the squash as a side dish.  Just put a little butter and salt on it for something different.  It is so simple to cook.  Just place it in the oven for 1 hour and 15 minutes at 350 degrees.  Or if you are in a hurry, cut it in half and remove the seeds and bake at 350 degrees for about 35 minutes.

Greek Yogurt

Can be a good substitute for almost anything you use sour cream for.  The trick to using Greek Yogurt is to first stir it until it is cream and smooth.  Don’t just spoon it out of the container.  You will be pleasantly surprised about the taste.  If you want it a little sweeter, just add some honey.  Or if you are using it for baking, add some vanilla.  It is delicious on baked potatoes and used with Mexican meals that usually add sour cream.

A fourth of a cup of Greek Yogurt has 65 calories and 5 grams of fat, where the same amount of sour cream has 120 calories and 10 grams of fat. On the plus side, the yogurt is high in protein and fiber compared to the sour cream.  Plus there is also the added health benefit of the probiotics.

Almond Milk

is a good substitute for coffee creamer.  Just a small amount of coffee creamer can add a lot of unwanted calories.  Almond milk is high in omega 6 fatty acids and has zero cholesterol and saturated fat.  It also comes in vanilla and chocolate flavor for a variety of taste.


mustardis a great substitute for mayonnaise as a base in many salads, especially tuna salad and sandwiches.   Mustard has 5 calories a serving as compared to Mayo’s 100 calories which is also loaded with fat.

Mustard also gives a tangy flavor to otherwise bland dishes.  Use your imagination to discover other ways to use it as a substitution.

Mustard also contains turmeric. Turmeric has many different wonderful properties.  I could do a whole blog on the benefits of turmeric.  Hopefully, at a later time—stay tuned.

If you have any other substitutions, we would love to hear about them in the comment box below.  Also, give us a LIKE if you are interested in healthy eating.


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