Smart Substitutions - KCTV5 News

Smart Substitutions

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Smart Substitutions

Courtesy of: Mary Wolarik

Chia seeds - Use these for butter.  1 T chia seeds to 9 T water - sits 15 minutes, and turns into a gel.  Perfect to stand in for fat in baking recipes, but don't cut out all fat - 1/2 fat and 1/2 chia works well.

How about quinoa for couscous - couscous is just wheat flour (processed), and quinoa is the same texture, but packed with protein and other nutrients.

Spaghetti squash instead of pasta.

Use rolled oats instead of breadcrumbs - great in meatloaf.

Kale chips! Toss kale with olive oils and lightly season with salt and pepper. Bake! Delightfully delicate and much less fat than a traditional potato chip.

Using Greek yogurt for sour cream in cooking and baking. Higher in protein and better overall with calcium and other nutrients.

Using mashed avocado on sandwiches and wraps instead of mayo. Good source of healthy cholesterol-checking mono-unsaturated fat.

Using almond and/or coconut flour instead of wheat flour. Adds protein, omega-3's and a delicious nutty flavor. Careful, they can be a little dense. Maybe 1/2 and 1/2. May want more leavening added with extra baking soda or baking powder. With coconut flour (high in fiber and low carb) extra liquid may be needed. Rising will be different.

Using cocoa nibs for chocolate chips. These are the roasted bits of cocoa beans that get ground and turned into chocolate. Cuts down on additives and adds a dose of antioxidants.

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