||You will cut way down on the calories. Try stirring oats 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, 1 cup of cooked cauliflower provides 90% of the daily value of vitamin C.
or Zucchini Ribbons
|Using these instead of pasta will reduce the calories and carboydrates significantly. Just remove the strands from cooked spaghetti squash or simply sauté the zucchini ribbons.
||Walnuts not only have less carbohydrates compared to croutons, they’re also the best plant source of Omega-3 fatty acids, a good-for-you, heart-healthy fat (2.5 grams per ¼ cup serving)
||Balsamic Vinegar or
|Drizzling either or both 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 breast contains less saturated fat than 85% lean ground beef and can be substituted easily for beef in most recipes.
||Quinoa contains less carbohydrates and more protein than a comparable amount of brown rice. Plus, it offers up more fiber, which can help you stay full longer.
||Great as wraps for burritos or shells for tacos, 1 outer leaf of red or green leafed lettuce is an excellent source of vitamin A.
||Black Bean Puree
||It’s a great way to boost protein and fiber in your brownie recipes. Swap out 1 cup of flour for 1 cup of black bean puree (approximately one 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.
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.
||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.
||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.
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.