Cooking Swaps with Plant-based Power

Swap this for that! Here are 5 cooking techniques with plant based food swaps for healthy eating:

1. Pureed white bean “cheese”

Replace ½ the ricotta cheese in your favorite pasta dish with an equal amount of pureed white beans. You’ll cut your intake of unhealthy fats and add a whopping 12 grams of fiber per cup of beans.

2. Popped sorghum

While popcorn is a fairly healthy snack, try popping sorghum! It contains Phytochemical, which may help fight disease. ¼ cup of the grain (before popping) has fewer than 200 calories.

Related: 3 Recipe Hacks for Healthier Comfort Foods

3. Black bean brownies

Puree a 15-ounce can of black beans. Substitute it for a cup of white flour in your brownie recipe. This will double the protein content and provide 8xs as much fiber.

4. Flaxseed “eggs”

In quick bread and muffin recipes, substitute 1 tbsp of ground flaxseed and 3 tbsp of water for each egg. Flaxseeds are a good source of omega-3 fatty acids, which reduce risk of heart disease.

5. Creamy cashew sauce

Soak 1 cup of cashews in warm water for 30 minutes; drain and puree to use as a cream sauce. Season with olive oil, garlic, white wine, and lemon for additional flavor. Nuts protect the heart and contain plant sterols, which help lower cholesterol.

Related: 4 Ways to Make Sweets Healthier


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