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Trying To Make Better Choices In The Kitchen? These 6 Healthier Ingredient Substitutions Will Keep You On Track

Little changes make a BIG difference.

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Cinnamon Banana Pancakes

Servings: 6-8 pancakes


1 banana, mashed

1 tablespoon chia seeds + 3 tablespoons water, 1 tablespoon ground flaxseed + 3 tablespoons water, or ½ banana, mashed (instead of egg)

½ cup applesauce

2 cup almond milk

1 teaspoon vanilla extract

1 cup whole wheat flour

3 teaspoons baking powder

Pinch of salt


1. Mash one banana. Add applesauce, almond milk, and vanilla extract. Mix well.

2. For chia or ground flax seeds, mix with water and let rest for 5-10 minutes. If using a banana, mash. Add to the other wet ingredients.

3. Add flour, baking powder, and salt to wet ingredients until well combined.

4. Measure out ¼ cup of batter and add to a skillet over low heat.

5. When bubbles start to form and edges start to come off the pan, flip the pancake.

6. Cook an additional 2-3 minutes. Repeat with remaining batter.

7. Enjoy!



Black Bean Brownies

Servings: 10 slices


1 can black beans, drained and rinsed (instead of flour)

3 eggs

½ teaspoon baking powder

¼ cup unsweetened cocoa powder

3 tablespoons coconut oil

½ cup maple syrup

1 teaspoon vanilla extract

½ cup dark chocolate chips


1. Preheat oven to 350°F (180°C).

2. Add black beans to a food processor and pulse until blended.

3. Add eggs, baking powder, unsweetened cocoa powder, coconut oil, maple syrup, and vanilla extract. Blend until well combined.

4. Spray loaf pan with cooking spray or wipe down with oil. Pour mix into a baking pan.

5. Sprinkle dark chocolate chips on top.

6. Bake for 30-35 minutes.

7. Enjoy!

Banana Bread

Servings: 10-12 slices


3 ripe bananas, mashed

¼ cup applesauce or ¼ cup Greek yogurt (instead of oil)

¾ cup honey

1 egg

2 tablespoons almond milk

1 teaspoon vanilla

2 cups whole wheat flour

1 teaspoon baking soda

Pinch of salt


1. Preheat oven to 325°F (170°C).

2. Mash bananas, then add applesauce or Greek yogurt, honey, egg, vanilla extract, and almond milk. Whisk until well combined.

3. In another bowl, mix whole wheat flour, baking soda, and salt together.

4. Add the dry ingredients to the wet ingredients and stir well.

5. Spray loaf pan with cooking spray or wipe down with oil. Pour mix into a loaf pan.

6. Bake 50-55 minutes.

7. Enjoy!


Oatmeal Raisin Cookies

Servings: 12 cookies


¼ cup unsweetened applesauce, ½ avocado, mashed, ½ banana, mashed, or ¼ cup olive oil (instead of butter)

¼ cup maple syrup

1 egg

1 teaspoon vanilla extract

1 cup whole wheat flour

1 teaspoon ground cinnamon

½ teaspoon baking soda

Pinch of salt

1 cup old-fashioned rolled oats

1 cup raisins


1. Preheat oven to 350°F (180°C).

2. Mix unsweetened applesauce (or mashed avocado, mashed banana, olive oil), maple syrup, egg, and vanilla extract.

3. Add in flour, cinnamon, and salt. Mix until combined.

4. Fold in old-fashioned rolled oats and raisins until mixed.

5. Scoop mix onto a parchment paper-lined baking tray.

6. Bake for 12-15 minutes.

7. Enjoy!

Avocado & Yogurt Chicken Salad

Servings: 2 cups


1 ripe avocado, mashed (or ¾ non-fat Greek yogurt)

1 cup cooked chicken, chopped or shredded

¼ cup celery, chopped

¼ cup red onion, diced

2 tablespoons parsley, chopped

Juice of 1 lime

Salt, to taste

Pepper, to taste


A1. dd mashed avocado (or non-fat Greek yogurt), cooked chicken, celery, red onion, parsley, lime juice, salt, and pepper.

2. Enjoy!

Healthier Mac ‘N’ Cheese

Servings: 4


2 yellow potatoes, peeled and cubed

1 medium carrot, sliced

1 medium onion, peeled and quartered

½ cup cashews

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic powder

1 teaspoon onion powder

2 tablespoon nutritional yeast

1 pound whole wheat macaroni, cooked

Paprika (optional)


1. Add potatoes, carrot, and onion to a boiling pot of water. Cook for 10 minutes or until fork-tender. Reserve two cups of boiled water, and drain the rest through a colander.

2. Add cooked vegetables, cashews, salt, pepper, garlic powder, onion powder, and nutritional yeast. Put 1 cup of reserved boiled water into blend. Blend until well combined. If a smoother texture is desired, add more of the boiled water.

3. Pour mix over cooked pasta and coat evenly.

4. Garnish with paprika (optional).

5. Enjoy!