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  • Debbie Baisden

Healthy FOOD Swaps Checklist


While you’re working towards your health goals this year, I still want you to be able to enjoy some of your favorite recipes … but a healthier version of them may taste equally as great (and will be a lot better for you)!

It’s important to note that because baking involves some science, swapping your ingredients can throw off your results (especially in the texture department) if you don’t adjust some other ingredients.

Example: if you have a recipe that includes eggs and you sub them out, you might need to add a little more baking powder.

That’s why I recommend only making 1 swap at a time per recipe, to avoid any surprises when you pull them out of the oven.




>>>> Easy Healthy Recipe Swaps <<<<



Sugar Swap for unsweetened applesauce in a 1:1 ratio (1 cup sugar = 1 cup applesauce). NOTE: For every 1 cup of applesauce, reduce the amount of other liquid by ¼ cup. Or, swap very ripe bananas in a 1:½ ratio (1 cup sugar = ½ cup banana). My favorite sugar alternatives are Swerve and monk fruit! ​​

Eggs Make a vegan “egg.” Mix 1 tablespoon of chia seeds -or- ground flaxseed with 3 tablespoons of water and let it thicken for 15 minutes. Bonus: this adds fiber and healthy fat!

​​ Oils & Butter Tip: Start by replacing half of the fat in your recipe. Swap either pumpkin puree or applesauce in 1:1 ratio (½ cup oil = ½ cup pumpkin or applesauce). Or, swap avocado in a 1:½ ratio (1 tbsp of butter = ½ tbsp avocado). This tip will help your recipe feel rich and creamy.

I also like using ghee, Earth Balance, and Melt as a butter swap.  My favorite oils are grapeseed and avocado!​​


Flour Swap wheat flour for gluten-free flour (almond, coconut, etc.) (Follow the package directions for proper ratio). Or, try rinsed and drained canned black beans in a 1:1 ratio (1 cup flour = 1 cup black beans).

​​ Have fun with these! And your friends and fam don’t ever have to know about the swaps. :) It can be your little secret! ​​​ How are you doing with your goals so far this year? Are you ready to fast-track your success with our proven program? Get your free 7-day trial in the ultimate Fit + Fresh Membership right now!