by Coach Debbie

I have a whole recipe book filled with fattening casseroles.  Do I ditch them and start from scratch?  No way.  I want my meals to remain tasty yet figure-friendly too, so ingredient swapping is the way to go.  Below is a list of some wise food exchanges to make in your eating.

 INSTEAD OF                                                   EAT

Sour Cream / mayonnaise                            Plain yogurt / plain Greek Yogurt

Baking: oil/margarine/butter                      Unsweetened applesauce, avocado puree, mashed banana

Salt                                                                     Herbs & spices, citrus juices, sea salt

Sugar                                                                 Erythritol, Xylitol, Truvia, Stevia, Swerve, apple sauce, vanilla/nutmeg/ cinnamon

Oils (vegetable, canola)                                 Coconut oil

White rice                                                         Brown rice, steamed cauliflower

White potato                                                   Sweet potato

Cream based soups                                        Low-sodium broths

Cream                                                                Evaporated skim milk, coconut milk

1 egg                                                                  2 egg whites, chia seeds, flax seeds

Bread crumbs                                                  Oat bran, crushed flax

Flour                                                                  Almond meal, coconut flour

Whole milk                                                      Skim milk, almond milk, coconut milk

Coffee creamer                                                Unsweetened almond milk, coconut milk

Couscous                                                          Quinoa

Pasta                                                                  Zucchini ribbons, spaghetti squash

Tortilla wraps                                                  Lettuce leaves

Croutons                                                           Nuts

Potato chips                                                     Kale chips

Syrup                                                                 Pureed fruit, sugar-free syrup

Soda                                                                   Seltzer water with citrus slices

White wine                                                         Red wine

*  YOU WILL NEED TO PLAY AROUND WITH PROPORTIONS

What substitutions do you make in your cooking?  Share with us on facebook?