7 Healthy Cooking Substitutions

Any professional chef and amateur cook knows that the main objective is not just to provide people in your household with food, but also to make it as healthy and nutritional as possible. At the same time we don’t really pay too much attention to the ingredients we’re using. However, sometimes there are special requirements for homemade food – for example, when one of your loved ones keeps to a diet or tries to lose weight. In this case this list of genius substitutions for unhealthy products will help you perfect your cooking!

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Salt is used in cooking in two major ways: to prepare the product for frying or baking, and to finish the ready dish off. Both ways of using salt can be successfully substituted with a couple of squeezes of lemon and lime juice. The juice will bring out the delicious flavor in your meal without any harm that comes from sodium. This substitution works especially well for fish, chicken, and salads.


Red meat

Red meat like beef and pork has countless uses in the modern kitchen. In case you’re planning to make something with ground meat, like hamburgers or meatballs, you can use only part of meat, and add chopped mushrooms, crushed beans, minced onions, and tomato paste instead. The texture will remain the same, the flavor will become even richer, and you’ll avoid consuming too much red meat, which is not great for your health.



Baking and preparing desserts cannot be imagined without large amounts of sugar, which not only forms the flavor of the dish, but also helps create the necessary flavor. However, everyone knows that too much sugar can be bad for your body and especially your shape. The solution here is to use more vanilla and cinnamon in your cooking. These two spices amplify the sweetness of the dish, which allows you to put considerably less sugar into desserts.



Store-bought sauces can be found in most modern households, which is not surprising, as they are a great way to enhance the taste of the dish without spending extra time on cooking. Nevertheless, every factory-made sauce, especially ketchup, is filled with sugar and other harmful additives. It doesn’t mean that your food now has to be bland – simply use homemade sauces like salsa and fresh tomato ketchup. You can make a large batch and store it in jars in your fridge.


Ice cream

Ice cream is one of the favorite desserts all over the world, but it’s not particularly good for people trying to keep fit, as there is many cream and sugar in ice cream as there is in cakes and cookies. Healthier ice cream can be done with just two ingredients: frozen bananas and cocoa powder. Combine the two ingredients in your food processor, add a dash of vanilla, and serve – many people say it tastes better than real ice cream!



Dairy butter is one more essential component in cooking and baking, but it is recommended to consume as little butter as possible in order to stay healthy. However, it doesn’t mean that you should stop baking, because butter can be easily substituted with ripe avocado. Both butter and avocado mainly consist of fat, but they are two very different kinds of fat, and avocado fat is not only great for your body, but also tastes good in baking.


Mashed potatoes

Creamy mashed potatoes are a great addition to nearly any meat, fish, or poultry dish. At the same time, potatoes are filled with carbs and empty calories, which is a big no-no for people watching their weight. But don’t worry, because you can still enjoy the familiar taste while eating far less calories. Simply substitute boiled potatoes for boiled cauliflower or broccoli and cook them the way you always do. You can also use half potatoes and half cauliflower.


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