6 best healthy cooking substitutes_ two egg whites instead of a whole, pumpkin instead of butter and other smart cooking choices _ news _ food world news

Rich food does not have to be the downfall of any weight loss effort. Substitution of cooking ingredients may work just as well to make dining experience both pleasurable and healthy.

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Here are a few smart healthy cooking substitutes that not only lower calorie-intake but also provide more nutrients.

#1 Pumpkin for Butter

Butter, oil and margarine are easily replaceable for flavour and moisture by pumpkin puree, plain Greek

yogurt or mashed avocado. Unsweetened applesauce is a healthy option, too. With this switch, as much as 600 calories may be eliminated and vitamin content as well as minerals will boosted.

#2 Almond Flour for White Flour

Using whole-wheat flour as a cooking substitute to white flour adds fibre, potassium and calcium to baked goods. Almond flour, ground oats and brown rice flour are also great substitutes to the empty calories of white flour.

#3 Unsweetened Vanilla Almond Milk

As much as 170 calories per cup of evaporated milk may be replaced by unsweetened vanilla almond milk when baking or cooking.

#4 Honey for Sugar

Because honey has a sweeter taste than sugar, this healthy cooking substitute may be as one cup of honey to replace one cup of sugar or 2/3 to 3/4 cups of honey for more than one cup of sugar. Whenever using this cooking substitute add 1/4 teaspoon of baking soda if the recipe has not yet indicated baking soda and use a lower temperature when baking. Usually temperature is recommended to be decreased by 25°F.

(Photo : Getty Images) Samples of honey are displayed on a shelf at Gene Brandi Apiaries

Note, however, that the World Health Organization advises against consumption of honey in any form by children under one year old.

#5 Two Egg Whites for One Whole Egg

Using two egg whites as a cooking substitute to a whole egg eliminates 61 calories and 187 mg of cholesterol.

#6 Herbs and Spices for Salt

In place of salt use spices and herbs cumin, garlic, mint, nutmeg, cinnamon, basil and rosemary as cooking substitutes. Sauces and gravies may be replaced altogether by adding fruits and vegetables, which are high in vitamins, minerals and antioxidants, to accompany the dish.

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