10 Simple Swaps to Make Meals Healthier

Posted on Mar 12, 2014 by 1 Comment
13-KWG-recipe-fried-chicken

Since we’re trying to save as much money as possible, I’ve been spending a lot more time in my kitchen cooking. One thing I’ve been working on is finding easy ways to make old family favorites a little bit healthier.

Here are 10 simple swaps that have worked well for my family:

  1. Use wheat germ to make healthy oven fried chicken with extra protein, vitamin E, folic acid, and zinc. You can use a coating of just wheat germ, a mixture of 1/2 wheat germ and bread crumbs, or a mixture of 1/2 wheat germ and 1/2 flax seed. The Kretschmer Wheat Germ website has a recipe that uses wheat germ and crushed corn flakes.
  2. Add pureed carrots and cauliflower to homemade macaroni and cheese to boost the nutrition of your child’s favorite meal.
  3. Add unsweetened applesauce to baked goods instead of oil or butter to cut the fat.
  4. Use marshmallow fluff as frosting for cupcakes to cut down on unnecessary sugar.
  5. Add flax seed to smoothies in order to provide an extra dose of fiber and Omega-3 essential fatty acids.
  6. Use brown rice instead of white rice in stir fry to add fiber to your meal.
  7. When making mashed potatoes, replace half of the potatoes with mashed cauliflower to cut carbs.
  8. Cut saturated fat and calories by using ground turkey in your favorite recipes instead of ground beef.
  9. Add frozen bananas to your blender to make a healthy, dairy-free alternative to ice cream
  10. Use garlic powder instead of salt to add flavor without excess sodium.

Check out Greatist for 83 Healthy Recipe Substitutions. The Mayo Clinic website also has a list of healthy recipe substitutions that you might find useful.

Photo credit: Kretschmer

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Posted in: Food
Dana Hinders

Dana Hinders lives in Iowa with her husband and son. She has been a freelance writer since shortly after earning her degree in journalism from The University of Iowa in 2003. She writes extensively about parenting, crafts, and creative ways to save money. Visit her at danahinders.com.

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Comments

  • Agos

    Great tips! I think I’ll give the cauliflower in mashed potatoes a try,

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