5 Smart Substitutions

Smart substitutions Bryee Shepard, M.S., R.D. | Tasteful Wisdom

Small yet smart substitutions are a great way to accentuate the positives in our meals….but I’d rather starve than eat food that tastes like herb-smothered cardboard. That is why I like to make small changes that have a pretty big impact on the nutritional makeup while sacrificing very little in taste. Here are 5 of my simple subs that you may want to try:

greek-yogurt topgreekyogurt.com

Low-Fat Greek Yogurt in place of Sour Cream: With nearly half the calories, Greek yogurt maintains that thick, rich mouth feel and the tangy bite that sour cream offers. In ½ cup of sour cream there is 246 calories and 24 grams of fat, while the low fat Greek yogurt will only set you back 77 calories and 2 grams of fat for the same amount. The taste is so comparable, it’s a no brainer.

marshmallow fluff keepitsimplefoods.com

Marshmallow Fluff for Frosting: Ok, so this one isn’t exactly adding nutrition, but it is certainly trimming the fat (literally!). I have often found marshmallow fluff to be cloyingly sweet on its own, but when replacing frosting it actually works perfectly. Its thick, sticky texture gives a fatty feel similar to frosting. However, this is a sub to use sparingly because it is still ridiculously high in sugar. The stats: 1/4 cup marshmallow fluff contains 80 calories, 0g fat, 12g sugar; 1/4 cup vanilla frosting contains 280 calories, 10g fat, 3g saturated fat, 42g sugar.

Mashed avocado thecrepesofwrath.com

Mashed Avocado for Mayonnaise: The avocado has single-handedly changed my life. I use this amazing little gem in almost everything. If you don’t already know, mayo is basically eggs and oil so when replacing this odd emulsification with this bright green, fatty fruit you are really cranking up the nutritional value. Enough already about its high fat content and give in to its creamy texture, high in like a million vitamins and minerals. The stats: ½ Avocado, mashed: 160 calories, 15g fat, 0mg cholesterol, 7 g fiber, 2g protein; 2 tablespoons mayo: 188 calories, 20g fat, 12mg cholesterol, 0g fiber, 0g protein.

soft tofu Bryee Shepard, MS RD

Tofu for Butter: I know all of you tofu haters are just about to turn up your nose to this one, but before you do- try it. Replace half of the butter in any baked good for the same amount of pureed soft tofu. The remaining butter will still offer flavor, while the tofu is so neutral that it is virtually unrecognizable. The stats: ¼ cup butter contains 407 calories, 46g fat and less than 1 g protein; ¼ cup soft tofu contains 75 calories, 5g fat, and 8g protein.

Flax seeds thecherryshare.com

Flax Seeds for Eggs: No offense to eggs- as they do offer a wide array of nutrients, but flax seeds are a great substitution. Loaded with fiber and omega-3s, these little seeds are a great option. If you are one of the few that is sensitive to the cholesterol in eggs, this is a cholesterol-free option. Puree 1 tablespoon Flax seeds with 2 ½ tablespoons water to equal 1 egg. Use this in any recipe the same way you would an egg. There are plenty more where these came from! Enjoy!

facebooktwitterpinterestrssinstagramby feather

Leave a Reply