13 Ingredient Swaps That Make Almost Any Recipe Healthier
Heart-Smart Tricks
Sometimes not following the recipe can result in a better-for-you dish while being just as tasty. Find out the easiest ways you can turn a regular dish into an extra-healthy one. Plus, get advice on how to make your restaurant meals heart-smart too.
The recipe calls for…bread crumbs
Heart-healthier pick: Rolled oats
Tip: To mimic the texture of bread crumbs (store-bought kinds can be high in sodium, pulse cholesterol-lowering oats in a food processor until grainy. Use to top casseroles or as an ingredient in meat loaf.
The recipe calls for…bacon bits
Heart-healthier pick: Smoked paprika
Tip: A small pinch of the spice on top of eggs, Brussels sprouts or split pea soup mimics the smoky flavor of bacon—with almost no calories or fat.
The recipe calls for…salt (to finish off a dish)
Heart-healthier pick: Citrus juices
Tip: Just a squeeze or two of the fruit will bring out the flavor of your meal, minus the sodium. Make a habit of swapping the salt shaker on your dinner table for a small bowl of sliced lemons or limes when you're eating chicken, fish, rice and vegetable dishes.
The recipe calls for…butter (as a spread)
Heart-healthier pick: Avocado
Tip: A thin smear of mashed or puréed avocado is a delicious way to moisten a sandwich while saving more than 75 calories per tablespoon.
The recipe calls for…oil (in baked goods)
Heart-healthier pick: Applesauce
Tip: Replace half the oil with the fruit to reduce calories in cakes, muffins and sweetened breads. It works in brownies and chocolate recipes too, but if you don't want to lose that rich color, try swapping in pureed prunes instead.
The recipe calls for…white flour (in baked goods)
Heart-healthier pick: Whole-wheat flour
Tip: Replace half the white flour with whole-wheat to sneak in heart-healthy grains without altering taste. (Use white whole-wheat flour for delicately flavored goodies like angel food cake or sugar cookies.)
The recipe calls for…buttermilk
Heart-healthier pick: Lowfat plain yogurt
Tip: Use the same amount of yogurt as you would buttermilk to cut back on saturated fat and sodium. Greek yogurt can also replace sour cream in dishes that aren't heated, like chilled soups or creamy dips.
SOURCES: Jeremy Bearman, chef, Rouge Tomate, New York City. Alain Braux, chef and author, Healthy French Cuisine for Less Than $10/Day. Andrea Giancoli, RD, spokesperson, Academy of Nutrition and Dietetics. Rachel K. Johnson, PhD, chair, American Heart Association Nutrition Committee.
Dining-Out Advice
Restaurant meals can contain enough calories for the entire day. The next time you eat out, help your heart by asking for these substitutions.
• Swap the slice of cheese on your burger for a small side of grated cheese. You'll use less to jazz up your patty.
• In place of refried beans, choose whole pinto or black beans. Many refried beans are cooked with oil or lard.
• Bypass the basket of bread and order bruschetta instead. The tiny toasts are topped with heart-healthy tomatoes, and the portion size limits how much you can eat.
• Rather than a side of vegetables, request a larger portion of veggies and a smaller amount of your main dish, whether meat or pasta.
Expert Tips
"Skip the butter-heavy topping on fruit crumbles and use crunchy granola bars instead. Pulse in a food processor, then sprinkle evenly on top of the dessert. Choose a bar with less than 6 g sugar and fewer than 100 calories."
— Cindy Hutson, chef, Ortanique Restaurant, Coral Gables, FL
"Instead of using heavy cream to thicken my favorite soups, I blend 1/2cup of the broth with 1/4 cup white beans (such as cannellini) until smooth, then mix the purée back into the soup."
— Quinn Asteak, health coach and cofounder, Healthy Cooking Camp, New York City
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