||You’ll cut way down on the calories. Try stirring cooked oatmeal into yogurt
||Plain Greek Yogurt
||You’ll save on calories, and the rich, creamy yogurt still adds tang and texture similar to sour cream. It’s perfect for baked potatoes, burritos and black bean soup.
|Not only does this “skinny starch” deliver fewer calories than potatoes, and 1 cup of cooked cauliflower provides 70% of the daily value of vitamin C.
or zucchini ribbons
|Using these instead of pasta will cut the calories (and carbs) way down. Just remove the strands from cooked spaghetti squash or simply sauté the zucchini ribbons.
||Walnuts not only cut down on the carbohydrates croutons have, they’re also the best plant source of Omega-3 fatty acids (2.5 grams per ¼ cup serving) – a good heart-healthy fat.
||Balsamic vinegar or
|Drizzling either of these over your salad offers the best option for a tasty dressing. They’re both low in calories and contain no fat.
|Ground turkey contains half the saturated fat of 85% lean ground beef and can be substituted easily for beef in most recipes.
||Quinoa contains fewer carbohydrates and more protein than a comparable amount of brown rice. Plus, it offers up more fiber, which can help you stay full longer.
|Potato Hash Browns
|Not only is summer squash a lower calorie substitute for potatoes, it’s also a solid source of magnesium and antioxidant vitamin C, per 1 cup serving.
||Great as wraps for burritos or shells for tacos, 1 outer leaf of red- or green-leafed lettuce has only 5 calories and is a good source of vitamin A.
||Black bean puree
||It’s a great way to cut gluten while boosting protein and fiber in your brownie recipes. Swap out 1 cup of flour for 1 cup of black bean puree (15 oz. can, drained and rinsed).
|Oil or butter
|Applesauce provides the same consistency and adds a hint of sweetness without the fat, which works well with any sweet bread or muffin recipe – even with boxed mixes.
||Stevia is a sugar substitute and comes in liquid, granular and blended (with sugar) varieties, with different levels of sweetness. Experiment with amounts and check individual brands for swap amounts.
or fiber cereal
|With a similar consistency, these fiber packed swaps can be a tasty alternative to breadcrumbs. Try mixing them with fresh herbs and seasoning to use as breading in recipes.
|Opting for a few slices of prosciutto or pancetta in savory dishes that call for bacon can help reduce both calories and fat.
||Mashed avocado is creamy and rich, and it has a unique nutty flavor. Plus, it contains heart-healthy unsaturated fats.
|Swap 1 cup of cream for 1 cup of evaporated skim milk in most soup recipes – you’ll save 80 grams of fat for the entire recipe.
||The consistency is similar to butter with the added benefit of potassium, fiber and vitamin B6. Start by using half the butter and replacing the other half with mashed bananas in baked good recipes.
||With zero grams of fat per serving, marshmallow fluff can be a tasty alternative to regular icing. Just remember to practice portion control – “fat free” does not equal calorie-free.
mixed with water
|For those who are cholesterol-conscious, combine 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes. This provides a 1-to-1 egg substitute for baking.