Substitute baking recipes with whole wheat flour (½ whole wheat and ½ white flour) to increase fiber and help create a feeling of “fullness” when eating these foods. Use low-fat yogurt to replace sour cream or mayonnaise in recipes, and frozen yogurt to cover pies and replace ice cream. One cup applesauce or any fruit puree can substitute for oil in baking.
For cakes and cookies, use the applesauce (instead of oil) and replace whole eggs with egg whites (two egg whites for one whole egg), to help lower calories. By using these tips, avoid gaining any weight; this really adds up over the years. This holiday season may be the right time to begin trying new recipes with healthier substitutions.
Substitution Idea: Cake Mix with Applesauce
Makes: 12 servings
Each serving equals: 179 calories, 299 mg sodium, 36 grams carbohydrates, .5 grams fiber, 21.5 grams sugar, 1.5 grams protein
- 1 box moist cake mix
- 1 cup no-sugar applesauce
- Preheat oven to 350 degrees.
- Combine cake mix with applesauce in a large bowl and add one cup water. Whisk until blended well and transfer to a baking pan sprayed with nonstick spray. Bake according to cake mix box for pan size and bake time.