1. Applesauce instead of sugar.
Using applesauce in place of sugar when you’re baking saves calories and (obviously!) sugar. According to Livestrong, a cup of sugar contains 774 calories while the equivalent in sweetened applesauce only contains 167 calories. Additionally, a cup of sugar contains 200 grams of sugar while the equivalent in sweetened applesauce only contains 36 grams. You also get the added benefit of vitamin C, fiber, and potassium. You can justify that extra brownie or two now.
2. Spiral zucchini instead of pasta.
You’ve probably seen spiralizers hit stores recently and they are here to stay. According to Body Ecology, most pastas can compromise your immunity and inhibit the growth of good bacteria in your digestive tract. Zucchini is a healthy alternative to starchy wheat pastas that can be enjoyed in a matter of minutes. Instead of filling up on carbs, fill up on essential vitamins, zinc, protein, potassium, and more.
3. Mashed cauliflower instead of mashed potatoes.
In the same arena as zucchini noodles replacing pastas, mashed cauliflower is a great alternative to potatoes. They have a similar taste, a similar texture, and a similar coloring. What do they not have in common? Their nutritional content. Cauliflower provides nearly triple the amount of vitamin C that is present in potatoes with less calories. So grab a bowl of faux mashed potatoes and still enjoy those “comfort carbs.”
4. Greek yogurt instead of sour cream or mayonnaise.
Greek yogurt, much thicker than typical yogurt, proves to be a great substitute for creamy condiments such as sour cream and mayonnaise. Dishes that use mayo as a base—think potato, pasta, or tuna salads—add an additional 10 grams of fat per tablespoon (and you’re usually using about 1-2 cups). Greek yogurt, according to Health Line, supplies you with everything sour cream and mayo doesn’t: probiotics, protein, calcium, vitamin B-12, and the list continues. Put a dollop on top of tacos, chili, or sandwiches and don’t feel guilty.
5. Olive oil spray instead of butter.
Most oven-based dishes (think casseroles, brownies, and the like) call to generously butter the baking dish you will be using. It’s not a step you can skip or else all of your hard work gets stuck in every nook and cranny of the dish—never to come out again. However, you don’t have to add all of those unwholesome fats and calories. Olive oil spray provides the same non-stick benefit while cutting back on the calories. Not just useful in preparing dishes, olive oil spray can be used to provide a non-stick surface on pans for the stovetop as well. Paula Deen famously stated that “I will never use a substitute for butter”. However, she might change her mind after using olive oil spray.