Five Healthy Subs for Common Sauces, Spreads, Dressings and more!
The health benefits of your entree can be ruined by it’s often necessary counterpart: the sauce, spread or dressing. These condiments were often created to enhance the texture and add to the flavor of the foods you consume. However, these additives are not always focused on improving one’s health. Luckily though, there are numerous healthy substitutes for your sauces, spreads, dressings and more that can also improve your health. So open your mind and your mouth for these healthy alternatives.
Sub Avocado for Mayonnaise
Half of an avocado contains just 161 calories alternative to its mayo counterpart that has 188 calories in just 2 tablespoons. Moreover, the green fruit is loaded with monounsaturated fats that have been shown to help decrease risk of heart disease. So slice an avocado, spread it on your sandwich and enjoy its creamy texture.
Sub Greek yogurt for sour cream
It looks like sour cream, smells like sour cream, tastes like sour cream…it must be…NOPE! It is greek yogurt. Registered Dietitian, Kari Martinez shares,
“Greek Yogurt is a great alternative to sour cream due to having a lower amount of fat in it, even when you eat the full fat version of Greek yogurt. In addition, plain Greek yogurt has the added benefit of probiotics. Those little guys promote a healthy GI tract.”
Simply mix greek yogurt with a little bit of salsa and VOILA, you now have a tasty sauce for your tacos or even a baked potato that’ll improve your gut health and aid your waistline.
Sub extra virgin olive oil for salad dressing (or dips)
Salad dressings are a must have to well, dress your salad. Unfortunately, these conniving tasty salad additions are often loaded with undesirable preservatives, additives and calories. Try making your own dressing using extra virgin olive oil, balsamic vinegar and a dash of lemon juice. YUM!
Sub Fruit Puree for Butter
You read that right! Though baking and butter seemingly go hand-in-hand, there are more health promoting substitutes that can actually taste just as delicious as your buttered bakes. A fruit puree like unsweetened applesauce mixed with canola oil can supply your treats with additional fiber which has been shown to help with digestion, lower cholesterol and manage blood sugar.
Sub Liquid Aminos for Soy Sauce
Regular soy sauce is loaded with sodium (1000mg per tsp) that can impact heart health, phytoestrogens (a plant hormone that mimics biological estrogen) that can shift hormones in the body and gluten that can irritate those with an allergy or sensitivity. Nonetheless, due to its popularity for various Asian-inspired dishes, restaurants and grocery stores alike still supply this sauce to the masses. Martinez adds,
“Despite low sodium and regular soy sauce being served more often that the healthier substitute, Coconut Aminos, can be found in most grocery stores or online. Coconut Aminos contains about 100 mg of sodium per tsp serving, is non-GMO, and has zero gluten and soy!”
Coconut Aminos is a delicious sauce made from coconut tree sap and sun-dried sea salt that has been naturally aged.
Now you’re ready to sauce it up (in a healthy way)!
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– CASEY EDMONDS, CHC
Health Advisor | Email Casey