Hi friends, so I thought that the series would be a
great time to share a video with some basic healthy cooking substitutions. If
you been watching from my channel for a while then you may recognize some of
these. I pretty much consider these normal cooking ingredients now and by
making some of these swaps I found healthy cooking to be a little bit
easier and more successful. So i’m gonna whiz through 30 of these as quickly as I can.
Thumbs up if you’re stoked for swaps. Oat four for all-purpose. Now I always make my own by
blending up oats. Use certified gluten-free if preferred. This is great for baking. Black
beans for flour like in my black bean brownies. Gluten-free no flour required.
Coconut palm sugar for sugar. It still has carbs and sugar but is a great
unrefined option. It’s natural and tastes delicious. Monk fruit, erythritol, or stevia
for sucralose, aspartame, or saccharine. If you want a no calorie option try a
natural substitute rather than one that’s chemically made. Nice scream for ice
cream. You only need one ingredient bananas. Coconut whipped cream for whipped
cream. Sugar free powdered sugar for powdered sugar. Fruit puree for butter or
oil. This could be canned pumpkin, applesauce, bananas, even avocados. Olive or
coconut oil for better for sauting. Greek yogurt for butter or oil in
baking. Greek yogurt for sour cream it literally taste the same. Greek yogurt
for mayo in chicken or tuna salad. Avocado mash for mayo in chicken or tuna salad or on a sandwich. Hummus for mayo on a sandwich. Neufchatel for cream cheese. Zucchini
noodles for pasta. Spaghetti squash for pasta. Zucchini strips for lasagna. Cauliflower
rice for rice. Cauliflower mashed potatoes for mashed potatoes. Lettuce wraps for
tortillas. Chia seeds for eggs if you’re looking for a vegan option when baking.
Egg whites or beaters for a lower-fat egg option. Rolled or quick oats for bread
crumbs. Kale chips for potato chips. Baked sweet potato fries for french fries.
Popcorn for chips. Nuts or popcorn for croutons. Almond or cashew milk for milk.
nutritional yeast for cheese. I could probably list about 50 more so maybe
we’ll have to do another one of these later but until then if you have any of your
favorite cooking or baking subs or swaps that you want to share, please do so in
the comments below and let me know which ones you’re already using regularly. I
hope you guys have a fantastic weekend. I will be here tomorrow with a brand new
recipe so please subscribe if you haven’t already and remember it’s all a
matter of Mind Over Munch.