Ever wondered how to slim down your favorite family recipes? Start by tweaking your technique: instead of frying, try grilling, baking, poaching or steaming. Then consider 18 substitutions that slash calories while boosting fiber and nutrients:
| If recipe calls for: | Replace with: |
| Bread crumbs | Whole wheat panko crumbs, whole oats |
| Chocolate chips | 70% cocoa, or dark chocolate chunks or shavings |
| Creamed soups | Milk, pureed potato, tofu, pureed legumes or Greek yogurt |
| Eggs | 2 egg whites per whole egg, or egg substitute |
| Ground beef or turkey | 100% white meat turkey, chicken breast, grass-fed lean beef, legumes, lentils, peas or beans |
| Iceberg lettuce | Arugula, spinach, romaine, kale or other dark leafy greens |
| Marinade (oil-based) | Dry spice rub |
| Mayonnaise | Vegan mayo |
| Oil or butter | Applesauce with no added sugar or prune puree (baking); olive oil spray (cooking) |
| Pastry flour | Whole wheat pastry flour |
| Peanut butter (regular) | Natural peanut butter with no added sugar |
| Roux (flour + fat) | Arrowroot powder |
| Salsa (store-bought) | Home-made salsa (you’ll control the ingredients) |
| Salt | Herb seasoning, garlic, hot mustard or horseradish |
| Sour cream | Greek yogurt |
| Sugar or syrup | Pureed fruit or applesauce with no added sugar |
| Tuna canned in oil | Tuna canned in water |
| White rice, bread or pasta | Brown rice, 100% whole grain bread, or whole-wheat or bean-based pasta |
Tip: Mind your portions and savor each bite
Make your recipe tweaks worthwhile by controlling portion sizes. Fill ½ your plate with veggies , ¼ with complex carbs (brown rice, whole-wheat pasta), and ¼ with protein (meat, fish, tofu, legumes). Then eat slowly, and enjoy every mouthful!
Related: 4 Worst Habits That Wreck Your Weight-Loss Plan