Healthier Substitutions in Cooking

by Dannii on December 12, 2012

Healthier Substitutions in Cooking
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If you have been following Hungry Healthy Happy for a while and looking at all of the recipes, then you will notice that there are a few basic substitutions that I always make in my cooking and baking.

It is not that there is anything wrong with the original ingredients, I always say it is about balance, but when you can save your self a few (or a lot in most cases) calories and grams of fat, and it doesn’t sacrifice on flavour (that is really important), then why not do it? It means you can have a bigger portion, or save room for dessert.

I thought it would be helpful to make a little guide of substitutions. Most of the measurements are like for like, except the sugar. With the sugar I replace 100g of sugar for 10 dates blended with 4 tbsp of water. This is obviously wetter than sugar, so you need to add some extra flour (or I add some ground nuts) to get the recipe back to the desired consistency. I use this method for baking.



You don’t need to give up all of your favourite foods, just make them yourself and make healthier substitutions.


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{ 8 comments… read them below or add one }

1 Kati Bell

Hi Danii – I’m interested in your suggestion about using black beans instead of flour. I have diabetes (see my blog) and am always looking for low-carb substitutions. I’d love to try out some new low-carb cake recipes if you have any.


2 Kevin green

well it’s wounderfull by using all common things and make them in a balanced diet which will help you to maintain your health.


3 Johnny

Thanks for the tips, I follow a number of them already.
Let me add a few of my own:
I like to substitute all purpose flour with self made oatmeal flour (prepared in a blender), it ads a nutty taste to meals :) .
I also replace sugar with the natural sweetener called Stevia (you can even get your own plant and use the leafs a sweetener ;) .
Keep up the sharing of great tips!


4 Anna

Thanks for these, I am going to try them all.


5 JackieToo

Thank you! I know that little changes can make a big difference. I just need to remember to make those changes. This will be a good reminder. :)


6 Brenda

Black beans instead of flour? That’s a new one for me.


7 Matilda

Ever since you mentioned it on your facebook page, I use Greek yoghurt instead of sour cream.


8 Vanessa

What a brilliant guide. I love that you always say you don’t have to give up things. It is so true and you are proof.


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