| Instead of: |
Replace with: |
|
Butter in baking (breads, cakes, cookies)
|
Applesauce (1:1 ratio); don’t forget to cut the sugar in half. Low-fat sour cream, mashed banana |
|
"Cakey" muffins
|
High fiber muffins (bran, oat, morning glory, etc.) |
|
Candy, sweets
|
Dried fruit and/or raw nuts & seeds |
| Cheese |
Nutritional yeast, tofu, soy cheese, almond cheese, goat cheese (feta, chevre) |
|
Cheese & sour cream on potatoes |
Salsa, yogurt |
| Coffee |
Inka, Teccino herbal coffee, Rajas Cup, green tea (for caffeine boost), |
|
Cooking oils (corn, sunflower, etc.) |
Extra-virgin cold-pressed olive oil, water (sweating), lemon |
|
Cream or whole milk in coffee |
1% or skim milk, 1 cream + 1 milk |
|
Cream sauces in pasta |
Tomato sauces, vegetables in broth, tofu, pesto, olive oil & garlic |
|
Cream to thicken soups/sauces |
Puréed cooked vegetables, tofu |
|
Ground beef in chili, lasagna, pizza, etc. |
TVP (texturized vegetable protein) |
|
Hot dogs & hamburgers |
Veggie dogs & veggie or bean burgers |
|
Whole wheat, flax or spelt pita bread
|
An all-purpose base for many meals and snacks. Buy several packages and freeze. |
|
Herbs & spices
|
Start a collection and watch it grow. |
| Juices (bottled, from concentrate) |
Freshly made fruit or vegetable juice |
|
Mayonnaise |
Nayonnaise (tofu-based), low-fat mayonnaise |
|
Margarine |
Butter, flax seed oil |
|
Meat on pizza |
Vegetarian pizza (make your own pizza!) |
|
Milk (cow's) |
Rice, soy, nut, banana, or goat's milk |
|
Pancakes/waffles mix |
Multigrain mix (add to store-bought mix) |
|
Pancake syrup |
Maple syrup, honey, fruit purée |
|
Potato chips, tortilla chips |
Whole wheat pita chips, lavash |
|
Prepared salad dressings |
Vinaigrette made with flax oil, lemon |
|
Processed meat sandwiches |
Tuna, egg or vegetable sandwiches, hummous |
|
Processed sugary cereals |
Kasha, Oatmeal, Red River |
|
Salt |
Sea salt, herbs, spices, sea vegetables |
|
Soup broth or bouillon cube |
Vegetable broth. Save vegetable "ends" in a plastic bag and
freeze. When the bag is full, fill a large pot with water, toss
in the veggie "ends" and simmer for 2-4 hours. |
|
Soy sauce |
Tamari, Bragg's Liquid Aminos |
|
Sugar |
Honey, molasses, maple syrup, stevia, Sucanat |
|
White breads |
Multigrain, spelt, kamut, rye breads |
|
White pasta |
Pasta made from whole wheat, rice, kamut |
|
White rice |
Brown or wild rice, black rice, red rice |
|
Whole eggs |
Egg whites |
