Use This Food Instead of That Food

There are tons of recipes that we all love from our childhood, holidays, etc., when the intentions of the cook most likely were not to make it an especially healthy dish, but a super tasty one. We might not make these often because of their indulgent nature, but what if we could make them healthier without sacrificing taste?

Now you can have your cake and eat it too with these simple whole food substitutions. Our indulgent dishes will go from high calorie, high fat, belt busters to lower calorie, lower fat and lower carb  delicious eats that fill you up with more nutrients.

Dish	Use This…	Instead of …	Benefits
Creamy Soups	Potato, squash, cashews and veggie broth blended or avocado puree	Cream	Healthier fats Lower calorie Nutrient dense
Chocolate Desserts	Mashed avocado with cacao powder for a pudding consistency you can also use banana, greek yogurt or nut butter	Butter	Healthier fats Lower calorie
Burgers	Bison meat, turkey	Ground beef	Healthier fats Lower calorie
Brownies	Black beans, coconut flour	Refined white and wheat flour	Lower carb Higher protein
Potato Salads	Low fat greek yogurt	Mayonnaise	Lower fat Higher protein
Chili	Quinoa or just beans	White rice	Lower carb Higher protein
Pasta	Spaghetti squash, zucchini noodles or sweet potato. Use a spiralizer tool to make spaghetti out of veggies.	White/wheat pasta	Lower carb Lower calorie Nutrient dense
Pancakes	Oatmeal and egg whites (combine and make a batter. Add fruit compote to sweeten on top)	Dry pancake mix	Higher protein Lower Calorie
Mashed Potatoes	Cauliflower or sweet potato	White potatoes	Lower calorie Nutrient Dense

Amazing Black Bean Brownie Recipe:

Ingredients:

1 15.5 oz. can black beans, thoroughly rinsed and drained
1/4 teaspoon baking powder
1/2 cup + 1 tablespoon unrefined sugar
1/4 cup dark cocoa powder
3 eggs
3 tablespoons olive oil
1 teaspoon vanilla
1 teaspoon instant coffee (optional) 
1/4 cup walnuts, chopped (optional)
1/3 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees F. Place parchment paper in a 8×8″ baking pan. This will be your security blanket to make sure the brownies don't stick to the pan!!
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Place all the ingredients except chocolate chips and walnuts in a food processor or blender and pulse thoroughly until smooth and well combined.
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Pour batter in the baking dish. Top with nuts and chocolate chips. Bake for 30-35 minutes or until the top is dry and edges begin to pull away from the baking dish. Cool completely before cutting.