Seasonal Ingredient Swaps

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Triple Mushroom and Leek Soup

The winter months are filled with tasty holiday treats and warm, hearty comfort foods. This can add up in our waistlines, but a few simple swaps can help balance these indulgences. Many ingredients can be substituted for healthier ones with little effect on taste.

  • Black beans for flour: Drain, rinse and puree black beans to replace flour in brownie recipes. This substitution adds protein and makes the recipe gluten free. Swap 1 cup of flour for 1 cup of black bean puree (about a 15-ounce can). Test it out with Red Velvet Brownies.
  • Unsweetened applesauce for oil or butter: Applesauce gives the right consistency and a hint of sweetness without the fat. Try this swap in any sweet bread. At first, only swap out half the fat. If you can’t tell a difference, try swapping a little more next time around. Test this swap in our Apple Pie Bread recipe.
  • Greek yogurt for sour cream: Greek yogurt has half the fat and calories of traditional sour cream yet a very similar taste. You’ll get an extra dose of protein, too. Test this swap in Twice-Baked Potato Casserole.
  • Egg Beaters for egg yolks: These can be used in a wide variety of egg dishes, from frittatas to quiches, and also for something a little more complicated, like sauces that use egg yolks. Goat Cheese Frittata with Fresh Greens is the perfect recipe to try this swap.
  • Coconut milk for cream: Coconut milk can be used interchangeably with cream in soups and stews. Try this swap for our Triple Mushroom and Leek Soup, pictured above.

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