Eating healthier doesn’t always mean giving up your favorite dishes. There are some simple ingredient swaps you can make during cooking and baking to make your favorite dishes and meals even healthier.  Here are some healthy substitutions to try:

Instead of Sugar try APPLESAUCE
Instead of Mashed Potatoes try MASHED CAULIFLOWER
Instead of Sour Cream try GREEK YOGURT
Instead of French Fries try SWEET POTATO FRIES
Instead of Pasta try SPAGHETTI SQUASH
Instead of Flour try BLACK BEANS
Instead of Butter/Oil try BANANAS
Instead of Rice try QUINOA

It’s important to make sure the meals you cook at home are healthy and balanced. You might be surprised how easy it is to make a few simple cooking substitutions!  By doing so, you can significantly cut down on the calories and get a full helping of the vitamins and nutrients you need and most of the items you need are probably in your kitchen already!

Try this recipe that uses Greek yogurt instead of
sour cream:

Creamy Mexican Dip
1 cup non-fat Greek Yogurt
1/2 cup salsa
1/2 medium, diced avocado
1/3 cup chopped, fresh cilantro
1/4 cup finely chopped red onion
1/2 teaspoon ground cumin
salt & pepper to taste

In medium bowl, stir together yogurt & salsa until well blended.  Stir in remaining ingredients, cover & refrigerate. This is great for fresh veggies & baked chips!  It’s also great as a sandwich spread or on a baked potato. Each heaping tablespoon is only 28 calories!