We modify or substitute ingredients in our recipes every day. It has become an easy practice for us and once you too get doing it will master with ease. These simple swaps can make a big difference in nutrition with no sacrifice to flavor.
1. Greek Yogurt for Sour Cream
The formerly exotic treat muscled its way into American supermarkets and pushed regular old yogurt out of our fridges. You can toss out the sour cream too. With one-fifth of the fat and a similar texture and taste, Greek yogurt can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.
2. Avocados for Mayo
For sandwiches, avoid the artery-clogging fat of mayo, and mash half 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.
3. Quinoa for Rice
It’s the grain that isn’t but acts like one. Replacing a carbohydrate-rich staple like rice with nuttier quinoa seeds will 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.
4. Oatmeal for Breadcrumbs-
Instagram-worthy brunches may make a bowl of oatmeal seem boring, but here’s one reason not to toss out the box: 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.
Here’s a neat vegan trick: Combine one tablespoon of ground chia seeds or flax 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, minerals, and good-for-you fatty acids.
You can see our Petits Chefs in action using these ingredients in good numbers in any of our weekly Cooking Classes, Workshops, PA Days, Camps, After School Programs, Team Building events on-site in our state-of-the-art cooking Academy, or off-site, in any of our Cooking Club Programs at a schools and play centers in your area. For a full list of programs and services please see www.PetitsChefsAcademy.com or call us at Tel: 289-553-4445