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spaghetti squash

Healthy Cooking and Baking Substitutes + Alfredo Spaghetti Recipe


Healthy Cooking and Baking Substitutes + Alfredo Spaghetti Recipe

I love to cook and bake, and one of my favorite parts is finding the "mommas cookbook recipes" and adjusting them with healthy substitutes to be lower calories, more nutritious, less fat, less processed sugar, and still taste great!  Today I'm sharing some of my favorite healthy substitutes that can be used in most recipes and to me taste just as good if not better than the original!

Remember, healthy food can still be delicious!

Original Ingredient---> Healthy Sub


oil ---> applesauce (1:1)

sugar---> applesauce (1:1)

sugar ---> raw honey (1:3/4)

sugar ---> Stevia (1:1 tsp; 1 TBS:5 drops)

white flour ---> nut flour (1:1 but add extra baking powder/soda) (best for cookies, sweet breads, 


white flour ---> coconut flour, whole wheat flour combo (1:1/4+1/2 C Whole wheat)

sour cream/Mayonnaise ---> nonfat plain Greek yogurt (1:1)

Butter/oil--->mashed banana/mashed avocado (1:1)

White flour ---> black beans (best in brownies) (1:1)

Cream Cheese ---> nonfat plain greek yogurt (1:1)

Heavy Cream ---> canned coconut milk (1:1)

Buttermilk ---> nonfat plain Greek Yogurt (1:1)

Peanut Butter ---> PB2 + water (1:1) add water for desired consistency 


Mashed Potatoes with cream and butter---> Mashed cauliflower with nonfat plain greek yogurt

Pasta ---> Spaghetti squash or veggie noodles

Creamy sauce ---> soaked cashews blended

Cheesy Flavor ---> Nutritional Yeast flakes

Rice ---> Quinoa

Rice ---> Grated Cauliflower


Dairy Free Alfredo Sauce with Spaghetti Squash:

1 C cashews soaked in water (covered and soaked for atleast 30 min) 

Blend until smooth in food processor or blender


4 tsp lemon juice

1/4 tsp nutmeg

1 tsp minced garlic

1/2 tsp black pepper

1/2 tsp salt

1/4 C water or almond milk

Blend until smooth

Sauté 1/2 white onion and about 1 C sliced mushrooms in a Tbs of EVOO until yellow

Add mixture from the blender to the sauté pan on low heat. Add almond milk or water until 

desired consistency.  Stir all together. 

Suggested serving: on top of spaghetti squash and ground turkey meat (browned)