Eating Healthy Ingredient Substitutes

A quick post today to share some great alternatives you may want to try when looking for a healthy substitute for ingredients!

Sugar or Corn Syrup

Use Agave Syrup

This is a perfect substitution in almost all baking recipes. It adds moisture and sweetness without  a residual flavor (like honey).  I recommend substituting volume for volume in any recipe. Agave syrup can also be used almost anywhere you use sugar as a sweetener.


Use Butter

All saturated fat intake is something that has to be cleared by your doctor. I believe that butter is more flavorful and when used in moderation better than its substitutes, as it is a whole food.


Use Butter and/or Olive Oil

A mild olive oil will bake or cook out of most recipes with no residual flavor and is a healthier choice than shortening.

Iodized Salt

Use Organic Sea Salt or Kosher

I recommend this for the simple reason that it has more flavor. I find that I use less salt as a result.

Ice Cream

Use Organic Milk Over Frozen Blueberries

This is a quick, easy and healthier alternative to ice cream. Pour 2/3 cup milk over  1 cup of blueberries that have been mixed with 1 T of agave syrup. Yum yum!


Use Portobello Mushrooms

Take a large Portobello and remove the stem. In a mixing bowl combine 1/2 cup of olive oil, 1/2 cup of aged balsamic, 1 tsp maple syrup, 1/2 tsp of fresh thyme leaves, a twist of black pepper and sea salt to taste. Toss with mushrooms and let marinate for 15 minutes, tossing occasionally. Grill on a pre-heated grill, top side down to start for 3-5 minutes and then the fin side for 2-4 minutes. Eat in a bun with all your toppings! When treated this way Portobello’s have a very meat-like quality with none of the saturated fats.


Use Organic Popcorn sprinkled with, olive oil and soy sauce

Though this is still a snack food it’s better than your average cracker and buttered popcorn. Cook popcorn, then while still hot sprinkle with 4 T of soy sauce and then 3T of extra virgin olive oil.


Use Organic Banana Chips

They’re still crunchy and sweet but none of the guilt involved!

About The Author 

Susan is a classically trained chef with a bachelors degree in Culinary Management from Le Cordon Bleu Culinary Institute and also received further dietary culinary training while at The Hilton Head Health Institute. Susan is also certified as a Sports Nutritionist, Personal Fitness Chef and Personal Trainer. She started My Cuisine Coach and Healthy Meal Coach as way to help people learn how to cook healthy and great tasting food!!


1 Comment

  • Great ideas on substitutes for the unhealthier ingredients found in recipes. I also use coconut oil instead of olive oil when I have to heat something that requires oil: otherwise olive oil on salads where I don’t need to use heat. I also clarify my butter and then re-pot it in ramekins.

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