How to Make ANY Recipe Healthier
Over the last couple of years I have really grown to love cooking. I don’t know if it’s primarily the action itself, or more-so the outcome of getting to nourish my family. I have seen the tangible health benefits of food being treated as a priority, and we aren’t turning back!
But one thing I frequently notice while scrolling through Pinterest is that not all recipes are created equally… and that people have very different ideas of what a “healthy” recipe actually is. So, this post is for you. A guide to taking any (or really close to any) recipe from Pinterest, and swapping a few ingredients to make it match your own personal health goals!
My Recipe Requirements
Since we are taking about personal health priorities, here are some of the goals I have for a recipe for my family.
no seed oils
not only do they go rancid quickly, but they are inflammatory and lacking nutrients for your body
no gluten
my husband and daughter are both sensitive to gluten so out of simplicity, our whole family avoids it. We do occasionally eat homemade sourdough goodies and that doesn’t seem to bother either of them!
no refined sugars
I am not an anti-sugar person; I believe it can have its appropriate place in a healthy and nourishing diet. But I do try to minimize the amounts we consume and opt for more natural forms of sugar when possible!
relatively easy + convenient
I’m okay with a few steps, but I try to avoid things that are too elaborate. I just want tasty recipes that are nourishing and relatively easy to throw together.
Protein- rich
Protein help to balance your blood sugar, build and repair muscle, keep you feeling satiated, and so much more! We try to build our meals around protein so I always keep that in mind when choosing a recipe.
There you have it— the goals that I try to keep in mind when picking a recipe. So what happens when a recipe doesn’t check all the boxes but it still looks like something tasty we want to try?!
Well, that's where I get a little creative 😉
How I make any Recipe Healthier
Start with quality- right off the bat, the ingredients you choose are going to make some of the biggest impact. Choose grass-fed meats, pasture-raised eggs, and organic produce when possible. That alone will increase the nutrients (and flavor!) in the foods you are cooking and eating.
Smart Swaps- if a recipe calls for vegetable oil, swap it for apple sauce, coconut oil, avocado oil, or another healthier fat option (don’t worry, I have a master conversion sheet below for you!) If it calls for flour, swap it out for a 1-to-1 gluten free alternative. Just because a recipe calls for something doesn’t mean that’s the only way you can make it. Most often it can easily be subbed for something that supports your health better!
Sneak in Nutrients- I’m all about sneaking in added nutrients whenever and wherever possible. If you’re making some ground beef, toss in some organ meats or sauteed leafy greens. Substitute bone broth for water in any savory recipes (or even when cooking rice)!
Portion Size- and if all else fails and there are no great alternatives for a recipe.. maybe its a family candy recipe you love for the holidays, or a special treat you want for a special occasion.. then by ALL MEANS, enjoy it! Add in the sugar or the gluten or whatever else you usually try to limit. This life is about being lived and enjoyed and not focusing on constant restriction.
Keeping the portion size smaller will allow you to enjoy a treat, while still honoring and working towards your health goals. Because we are all about sustainable wellness over here!
Add some protein- I love finding new ways to add protein into a recipe. Whether that is adding meat, or bone broth, collagen or gelatin powder, there are so many great ways to add nourishing protein into your meal!
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My Go To Guide for Recipe Substitutes
canola or vegetable oil
if making something savory like a dressing or sauteeing, use a 1 to 1 swap with olive oil!
if making something sweet like baked goods use melted butter or coconut oil (again 1 to 1)
You can also swap half this amount for applesauce if you are trying to have fewer calories or lower the fat content
For Example: A recipe calls for 1 cup of vegetable oil. Use 1/2 cup melted coconut oil, and 1/2 cup applesauce for the appropriate ratio. This will help keep the texture and consistency a little closer to the original recipe
refined sugar
the first swap for refined sugar is using an organic, raw version that is unrefined in a 1 to 1 ratio. This will be less processed and contain more of the naturally occuring nutrients
maple syrup is a great option because again, it contains more of the naturally-occuring nutrients. If a recipe calls for 1 cup of sugar, use 3/4 cup maple syrup. Since this will add moisture to the recipe, you may want to lessen some of the other liquids included. I just eye ball the dough consistency and if it already seems moist, i’ll lessen the amount of sweet ingredients I add.
For example: A recipe calls for 1 cup of sugar, but I am swapping that out for organic maple syrup instead. I will only add 1/2 cup maple syrup at first and mix it all up. Then I’ll see if the consistency seems to be right, or if it needs more liquid. Then I will continue adding in more of the called for maple syrup. I do this because I would rather lessen the amount of sugar we are consuming compared to healthy fats in the recipe.
gluten
I mentioned earlier that we almost completely avoid gluten in our home (minus some long-fermented sourdough goodies). So I have tried A LOT of gluten-free flour substitutes… and this organic one seems to have the best consistency with your normal wheat flour. I can sometimes find it at costco but have other times just had to order it off amazon!
Simply swap it out for however much the recipe calls for since it is a 1-to-1 substitute
Shortening
Did you know that shortening is hydrogenated vegetable oil?? It is a really neutral flavor and easy to work with which is why it is popular but it is not the best for you….
the good news is you can easy swap it for chilled butter! Since it melts and gets soft, you’ll just have to make sure the dough has plenty of chill time.
coconut oil is another great option to use instead of shortening. It will give your recipe a bit of a coconutty flavor though (which personally, i love)!
There you go! A quick list of some of the ingredients I most often swap out for something a little healthier.. remember- it’s not always about making a perfect decision, but a better one!
Kaelyn
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