Healthy substitutes

Joyce - posted on 08/31/2009 ( 14 moms have responded )




I'm cutting back our intake of fatty and hi-sugar foods. Any tips on where I can make little changes without sacrificing flavor ie use Greek yogurt instead of sour cream and ground turkey instead of ground beef?

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Amanda - posted on 06/20/2011




I agree reading labels is important, but I have never seen ground turkey as high in fat and calories as ANY ground beef-no matter how lean.

Marion - posted on 06/20/2011




between ground turkey and ground beef....the best thing really to do is read the labels. Some ground turkeys have the skin and actually makes them worse than ground beef. I am a label reader for carbs, calories and fats, and have seen ground turkey labels that are much higher in fat and calories. Usually it is the frozen ground turkey that is the worst.

Amanda - posted on 06/20/2011




In what way is ground turkey not healthier for you? Where did you read this study?

Rebekah - posted on 06/20/2011




Technically, ground turkey and turkey bacon isn't healthier for you... proven study was done on that.

Best things to do are
- Reduce Sodium Intake
- Move to "Fresh" Foods
- Make your own foods (like pastas, breads, etc.)
- Use sugar cane instead of "sugar" that is processed
- Do not buy anything with high fructose corn syrup
- Make your own salad dressings

Marion - posted on 06/19/2011




It is about the same amount of sweetness and is very good. The only drawback is it is thinner.

Sherrie - posted on 02/21/2010




I have found that when I am baking cakes or brownies substituting unsweetened applesauce for oil works great and no one knows the difference. Second thing I've
tried that works well is cut the sugar in half in oatmeal cookies, etc and add an extra
egg or two! They come out really well! Hope they do for you too!

Bri - posted on 02/21/2010




I've not tried agave but I do use Stevia an herb which is very sweet- still playing around with cooking with it in things that require large quantities of sugar but I'm finding that if I substitute applesauce for oil, the applesauce is already naturally sweet and if I throw in a little stevia that is usually more than enough to keep it from tasting "yucky" (to quote my 3 yr old).

Also try they have tons of awesome recipes that have already been "healthified" improved!

Allison - posted on 02/20/2010




These products have No MSG, No Tras Fats,no hydrogenated oils, no high fructose corn syrups, no GMO's, no food dyes; no additives, preservatives or fillers; simply delicious naturally and a Nut free facility!

Wildtree has many Oils that are naturally flavored and can be used in place of cooking products with Trans Fats, or high in Saturated Fats. Wildtree's Oil's are also high in the "Poly" fats...the good fats. With this combination it can also help lower cholesterol.

Their primary product is Grapeseed Oil that is Expeller Pressed verses chemically expressed, which is what happens to a lot of the oil products found in the grocery store. It has a flash point of up 419 degress and does not leave that burnt smell once you have cooked with it.

They carry many other types of products such as:

Breads, Pizza, Pancakes & Crepes

Culinary Blends


Dips, Bread Dippers & Salsas

Dressings, Marinades & Sauces

Gifts & Accessories

Grapeseed Oils

New Product Releases

Slow Cooker Sensations

Soups & Stews /

Ruth - posted on 09/15/2009




Use corn tortillas instead of flour tortillas (you have to warm them up first, so they don't crumble.)

Joyce - posted on 09/15/2009




agave usually comes in liquid form so it was great for iced teas and coffees, but it's very mild so you kind of need to use more of it so I think the healthful factor is offset by the amount.

Kiela - posted on 09/03/2009




instead of using tortilla shells for wraps and such use a whole wheat wrap called FLATOUT bread....its doesnt taste horrible like some substitues..or whole wheat pita pockets....and splenda sugar and brown sugar taste great if you have to have sugar in something...they dont taste like equal..etc...good stuff!

Teka - posted on 09/01/2009




I found this huge list of substitutions on the mayo clinic website. I hope it's helpful.

If your recipe calls for: Try substituting:

All-purpose (plain) flour ~Whole-wheat flour for half of the called-for all-purpose flour in baked goods

Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

Bacon ~Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, shortening or oil in baked goods ~Applesauce or prune puree for half of the called-for butter, shortening or oil

Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening.

Butter, margarine, shortening or oil to prevent sticking ~ Cooking spray or nonstick pans

Creamed soups~ Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

Dry bread crumbs ~ Rolled oats or crushed bran cereal

Eggs ~ Two egg whites or 1/4 cup egg substitute for each whole egg

Enriched pasta~ Whole-wheat pasta

Evaporated milk ~ Evaporated skim milk

Fruit canned in heavy syrup ~Fruit canned in its own juices or in water, or fresh fruit

Fruit-flavored yogurt ~ Plain yogurt with fresh fruit slices

Full-fat cream cheese ~ Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth

Full-fat sour cream ~ Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt

Ground beef ~ Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)

Iceberg lettuce ~Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress

Margarine in baked goods~ Trans fat-free butter spreads or shortenings that are specially formulated for baking

Note: If ingredient lists include the term "partially hydrogenated," it may have up to 0.5 grams of trans fat in one serving. To avoid dense, soggy or flat baked goods, don't substitute diet, whipped or tub-style margarine for regular margarine.

Mayonnaise ~ Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise

Meat as the main ingredient ~ Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews

Oil-based marinades ~ Wine, balsamic vinegar, fruit juice or fat-free broth

Salad dressing ~ Fat-free or reduced-calorie dressing or flavored vinegars

Seasoning salt, such as garlic salt, celery salt or onion salt ~ Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions

Soups, sauces, dressings, crackers, or canned meat, fish or vegetables ~ Low-sodium or reduced-sodium versions

Soy sauce ~ Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

Syrup ~ Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

Table salt ~ Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

White bread ~ Whole-wheat bread

White rice ~ Brown rice, wild rice, bulgur or pearl barley

Whole milk ~ Reduced-fat or fat-free milk

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