Substituting a few ingredients in your recipes can make a big difference in nutrition.
Quinoa for Rice
Replace a carbohydrate-rich staple like rice with nuttier quinoa seeds to give you more flavor and nutrients. One cup contains eight grams of protein and plenty of calcium, phosphorus, magnesium, and iron. Serve with vegetables and even more protein for a full meal.
Greek Yogurt for Sour Cream
Greek yogurt has one-fifth of the fat and a similar texture and taste and can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.
Avocados for Mayo
For sandwiches and salads like egg salad and tuna salad, avoid the artery-clogging fat of mayo, and mash half of an avocado to use as a spread instead. On top of the extra flavor, you’ll get a shot of heart-healthy monounsaturated fat, vitamin E, and other nutrients.
Oatmeal for Bread Crumbs
For recipes that call for bread crumbs, you can use vitamin B–rich oats instead. Use them for dredging chicken and salmon, yielding satisfyingly crunchy results, or add them to meatball and meat loaf mixes as a binding agent.
Chia Seeds for Eggs
Combine one tablespoon of ground chia seeds with three tablespoons of water, and let the mixture sit for five minutes, until it turns goopy. Use it to replace eggs in baking, and enjoy the extra fiber, antioxidants, other minerals, and good-for-you fatty acids. This trick is used by strict vegans.
HERE ARE TWO SITES TO PURCHASE CHIA SEEDS:
Chia seeds may be available in local supermarkets too – I’ll let you know. One word of warning I noted while researching on the internet is to avoid chia seeds from china – stick to USA seeds like those from Bob’s Red Mill. http://www.walmart.com/ip/Bob-s-Red-Mill-Chia-Seed-16-oz-Pack-of-4/17339994
Adapted from: http://www.takepart.com/photos/healthy-kitchen-swaps/chia-seeds-for-eggs?cmpid=foodinc-fb