{"id":307,"date":"2017-08-13T09:52:50","date_gmt":"2017-08-13T14:52:50","guid":{"rendered":"http:\/\/www.jmcutlery.com\/wiz\/?page_id=307"},"modified":"2018-12-16T14:30:24","modified_gmt":"2018-12-16T19:30:24","slug":"substitutes","status":"publish","type":"page","link":"https:\/\/www.jmcutlery.com\/wiz\/substitutes\/","title":{"rendered":"SUBSTITUTES AMAZING HEALTHY SWAPS"},"content":{"rendered":"

How to Swap Out Regular Flour for Coconut Flour or Oat Flour <\/span>
\nHow to Swap Greek Yogurt for Mayonnaise?<\/span>
\nHow to swap Greek Yogurt for sour cream <\/span>
\nHow to swap Zucchini or Spaghetti Squash for Pasta <\/span>
\nHow to swap Ground Turkey for Ground Beef <\/span>
\nHow to swap Coconut Oil for Butter<\/span>
\nHow to swap Bananas or Applesauce for Oil <\/span>
\nHow to make non dairy sweetened condensed milk<\/span>
\nHow to swap Coconut Sugar for White or Brown Sugar<\/span><\/p>\n

What\u2019s your favorite healthy swap? I\u2019d love to hear more ideas!<\/span><\/p>\n

A \u00bc cup serving (or about 28 g.) of coconut flour has roughly:<\/span>
\n120 calories<\/span>
\n4 grams of fat<\/span>
\n4 grams protein<\/span>
\n10 grams of fiber<\/span>
\n16 grams carbohydrates<\/span>
\n2 grams of sugar<\/span><\/p>\n

More Healthy Ingredient Substitutions<\/span><\/p>\n

Sometimes it can be hard but there is almost always a way to swap out <\/span>
\nsome ingredients to still enjoy your all-time favorites. Here are 10 <\/span>
\nEASY healthy ingredient swaps to help you stay on track!<\/span>
\nRegular Flour vs. Coconut or Oat Flour<\/span><\/p>\n

A major benefit of choosing coconut flour for your baking instead of <\/span>
\nregular, processed white flour is that coconut flour has a lower <\/span>
\nglycemic index, and it won\u2019t lead to blood sugar highs and lows.<\/span>
\nIt\u2019s one of my favorite gluten-free flours.<\/span><\/p>\n

Place hardened cream in your chilled mixing bowl. Beat for 30 <\/span>
\nseconds with a mixer until creamy. Then add vanilla (optional) and <\/span>
\npowdered sugar and mix until creamy and smooth – about 1 minute. <\/span>
\nTaste and adjust sweetness as needed.<\/span>
\nUse immediately or refrigerate – it will harden and set in the fridge the <\/span>
\nlonger it’s chilled. Will keep for up to 1 week!<\/span><\/p>\n

Coconut whipped cream is perfect for topping desserts like pie, hot <\/span>
\ncocoa and ice cream. It’s also ideal for french toast, pie fillings, <\/span>
\nmousse, and even no-churn ice cream! <\/span>
\nRegular Flour vs. Coconut Flour<\/span>
\nfrom https:\/\/draxe.com\/coconut-flour-nutrition\/<\/span>
\nhttps:\/\/minimalistbaker.com\/how-to-make-coconut-whipped-cream\/<\/span><\/p>\n

Nutrition Information<\/span>
\nServing size: 2 Tbsp Calories: 63 Fat: 4.7g Saturated fat: 4.2g <\/span>
\nCarbohydrates: 5.6g Sugar: 5.1g Sodium: 3mg Protein: .5g<\/span><\/p>\n

How to swap Coconut Sugar for White or Brown Sugar. It has a much <\/span>
\nlower glycemic index than regular sugar AND a ton of healthy <\/span>
\nnutrients. Coconut sugar is so simple to sub for sugar because the <\/span>
\nconsistency is the same (unlike with honey or maple syrup sometimes) <\/span>
\nand it\u2019s an easy 1:1 ratio to switch out. But just be aware, coconut <\/span>
\nsugar has a flavor more similar to brown sugar with a somewhat <\/span>
\ncaramel taste, so keep that in mind. Your end product may taste a bit <\/span>
\nDifferent but it\u2019s easy to get used to. I love using it in Chocolate or <\/span>
\nPeanut Butter Cookies!<\/span><\/p>\n

Almond Flour or Oat Flour for White Flour \u2013 I rarely ever use regular <\/span>
\nflour anymore, because there are so many more nutrients and health <\/span>
\nbenefits from oat flour and almond flour than bleached refined flour. <\/span>
\nSometimes I will mix half and half. I love making Pumpkin Oat Waffles <\/span>
\nwith oat flour, or Banana Nut Muffins with almond flour. This is another <\/span>
\neasy 1:1 ratio swap!<\/span><\/p>\n

Ezekiel Bread for Regular Bread \u2013 Ezekiel Bread is bread made from <\/span>
\nancient grains such as barley, beans, lentils and millet. The original <\/span>
\ncreation dates back thousands of years to the Jewish prophet Ezekiel. <\/span>
\nBecause this bread is made from lentil, legumes, and other grains it <\/span>
\ncontains more nutrients than regular bread AND is much higher in <\/span>
\nprotein with less carbs than bread. When you buy Ezekiel bread you\u2019ll <\/span>
\nbe pleasantly surprised to see only about 8 ingredients in it (far less <\/span>
\nthan most bread you buy in the grocery store!) I love using Ezekiel <\/span>
\nbread for French Toast or sandwiches, and even using Ezekiel wraps <\/span>
\nas a Skinny Pizza crust!<\/span><\/p>\n

How to lower the fat content and add a TON of protein! Use Greek <\/span>
\nyogurt in place of mayo in things like tuna, egg, and chicken salads, or <\/span>
\nI use it in place of sour cream. <\/span>
\nI also add Greek yogurt to my baking recipes to really cut down on the <\/span>
\nfat like in the BEST Low-Fat Cheesecake! <\/span><\/p>\n

For mayo, sour cream, and cream cheese the ratio to sub Greek <\/span>
\nyogurt for it would be a 1:1 ratio. to replace any oils in your baking with <\/span>
\nGreek yogurt you would use 3\/4 cup Greek yogurt per 1 cup oil.<\/span><\/p>\n

How to swap Bananas or Applesauce for Oil \u2013 To really cut down on <\/span>
\nthe fat and calories in baked goods you can substitute the oils or fats <\/span>
\nwith mashed ripe bananas or unsweetened apple sauce. Both help <\/span>
\nyour baked treats stay moist and dense but can save hundreds of <\/span>
\ncalories! substituting 1 cup of mashed banana or applesauce for 1 cup <\/span>
\nof oil. It adds some sweetness too!<\/span><\/p>\n

How to swap Coconut Oil for Butter \u2013 I almost always sub coconut oil <\/span>
\nfor butter because of the added nutritional benefits. Coconut oil can <\/span>
\naid in weight loss because it is composed of medium chai fatty acids, <\/span>
\nwhich are easier to digest and convert to energy than butter. Coconut <\/span>
\noil can also regulate blood sugar and strengthen your immune system. <\/span>
\nIt\u2019s another easy switch with a 1:1 ratio. Just make sure that when a <\/span>
\nrecipes calls for solid coconut oil to allow it to cool in the fridge a bit.<\/span><\/p>\n

How to swap Ground Turkey for Ground Beef \u2013 a simple swap that you <\/span>
\ndon\u2019t even have to think about. It\u2019s an easy way to save up to 11 grams <\/span>
\nof fat and 100 calories per serving!<\/span><\/p>\n

How to swap Zucchini or Spaghetti Squash for Pasta \u2013 This is one of <\/span>
\nmy newest favorite ways to enjoy a low carb meal! I was lucky enough <\/span>
\nto get a spiralizer for Christmas (yes, I ask for cooking gadgets as <\/span>
\ngifts!) and LOVE zucchini pasta. I will have to post a recipe for you <\/span>
\nsoon\u2026but it\u2019s simple enough to make the switch and the best part is <\/span>
\nthere\u2019s no need to worry about going over board with how much <\/span>
\nveggie pasta you have. You can\u2019t have all you want! \ud83d\ude09<\/span><\/p>\n

 <\/p>\n

Fat Burning Spices<\/span><\/p>\n

How to swap Spices for Salt \u2013 I\u2019ve talk about this before, but seasonings
\nadd tons of flavor to your cooking without adding any sodium. Spices are
\nreally great to add variety to you dishes and even help you burn more fat!<\/span><\/p>\n

What\u2019s your favorite healthy swap? I\u2019d love to hear more ideas!<\/span><\/p>\n

contributed by<\/span>
\nhttp:\/\/thelivefitgirls.com\/2015\/03\/27\/healthy-ingredient-swap<\/span>s\/<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

How to Swap Out Regular Flour for Coconut Flour or Oat Flour How to Swap Greek Yogurt for Mayonnaise? How to swap Greek Yogurt for sour cream How to swap Zucchini or Spaghetti Squash for Pasta How to swap Ground Turkey for Ground Beef How […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"class_list":["post-307","page","type-page","status-publish","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/307","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/comments?post=307"}],"version-history":[{"count":4,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/307\/revisions"}],"predecessor-version":[{"id":3371,"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/pages\/307\/revisions\/3371"}],"wp:attachment":[{"href":"https:\/\/www.jmcutlery.com\/wiz\/wp-json\/wp\/v2\/media?parent=307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}