Simple Swaps for Cooking and Baking

THIS FOR THAT: Simple Swaps for Cooking and Baking

1 large egg

½ mashed banana

1/3 cup applesauce

3 Tbsp peanut butter

1 Tbsp flax seed+3 Tbsp water

¼ cup Greek Yogurt

Refined and white grains

Whole grains

Cheese or cream sauces

Mashed cauliflower for ½ of the cheese/cream

Sour cream, mayonnaise

Greek Yogurt

Butter

Applesauce

Greek yogurt

Olive or coconut oil

nut and seed butters

¾ cup pumpkin puree (for one cup butter)

Bread crumbs

Crushed oats

Crushed bran cereal

Iceberg Lettuce

Arugula

Spinach

Kale

Mustard Greens

Ground Beef

Leaner versions (90/10%)

Beans

Mushrooms

Salad Dressing

Cottage Cheese

Salsa

Vinaigrette

Croutons

Dried vegetables

Table Salt

Herbs, spices, citrus, vinegar, salt-free seasoning mixes or herb blends (e.g. Mrs. Dash)

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