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FEFIFO Posts: 12,747
4/27/14 1:34 P

Greek yogurt with frozen fruit = ice cream

GRIZ1GIRL SparkPoints: (199,650)
Fitness Minutes: (259,320)
Posts: 2,243
4/27/14 1:24 P

Eating grapes in the evening instead of grabbing a bag of chips....

4/27/14 11:45 A

Plain seltzer water for diet soda. Lots of fizzies without the nasty chemicals! :)

4/27/14 11:41 A

Vinegar and olive oil for salad dressing. It is simple, healthy and you know exactly what is in it!

MOTHERBOARDER SparkPoints: (285,927)
Fitness Minutes: (136,173)
Posts: 13,651
4/27/14 11:15 A

ICBINB spray

ALICIA363 Posts: 1,253
4/27/14 7:16 A

It's not a direct substitution, but I'm enjoying the Extra gum dessert flavors--mint chocolate chip ice cream, lemon bars, peach cobbler (there's also a berry, I think, but I can't have anything with raspberry).
It keeps me from snacking/eating when I shouldn't and gives me a little something sweet, like a treat. I fear I'm developing and obnoxious gum-chewing habit, though!

NEWLITTLE1 Posts: 795
4/27/14 7:05 A

SInce I started this thread I'll add another substitution I use :)

1/2 c frozen strawberries
1/2 c frozen blueberries
1/2 Tbps lemon juice

in blender until liquid form. Use over waffles and ice cream instead of syrup

NANNAMANDY SparkPoints: (16,507)
Fitness Minutes: (17,164)
Posts: 18
4/26/14 7:35 P

Lemon, lime, and bitters is an Australian very light alcoholic drink. It is lemonade, lime juice and bitters ( this is the alcohol ) this is my go to drink when out. I have replaced it with soda water, lime juice and bitters.

KKKAREN Posts: 12,754
4/26/14 9:12 A

replace mayo on your sandwich for avocado or spread it with hummus!

WARMSTRONG2 SparkPoints: (430,765)
Fitness Minutes: (150,327)
Posts: 15,657
4/26/14 8:07 A

fruit and yogurt for ice cream

DEANNA0725 SparkPoints: (22,611)
Fitness Minutes: (13,947)
Posts: 2,072
4/26/14 7:33 A

I am thankful for all of the great advice in this post! Lots of new things for me to try...

WITTYBRIT2 Posts: 81
4/26/14 7:21 A

I am curious, what is a soda lime?

WITTYBRIT2 Posts: 81
4/26/14 7:03 A

I am a bread-aholic. I also love to make homemade bread. This combination is deadly to my weight loss. I have discovered 'corn thins' at my local health food store. These are something like rice cakes only very thin and taste like buttered popcorn. 2 crackers are 45 calories. When I crave carbs and crunch I have one of these with a new product I also love, 'Wee Brie', a lovely soft brie-like cheese (without the normal brie rind) together these total around 73 calories. This is a substitution for bread that keeps me satisfied.

NANNAMANDY SparkPoints: (16,507)
Fitness Minutes: (17,164)
Posts: 18
4/25/14 10:04 P

Salt and vinegar rice crackers. They are shaped like potato chips so I get the same sensation and flavor. Potato chips have always been one of my downfalls and realistically it is the spices that I crave and the rice crackers have so much less fat.
The other thing I have discovered is soda lime and bitters. When I eat out and I want something more than water I have a soda lime and bitters, it is refreshing but so low cal. Since giving up all soft drink (soda) I find it a great replacement. I also find other drinks too sweet.
Dark chocolate for milk chocolate. when I have a real chocolate craving I have 10 grams of dark chocolate. It's healthy and just enough.

MIAMUSE Posts: 401
4/25/14 9:20 P

Coconut milk I make in my blender from coconut flakes and hot water for milk - also adda tablespoon of coconut oil.

4/25/14 9:15 P

Home made salad dressings with healthy fats, and NO sugars. My base is about 1 part vinegar (apple cider, red wine, or balsamic) to 1.5 part olive oil (or sesame oil or avocado oil, or some combination). To this I'll add things like Italian herbs, or Dijon mustard (prepared, perhaps, or powdered), or if sesame oil is the oil base, I'll add fresh ground ginger and a little tumeric. Maybe a little tomato sauce or salsa, depending on the taste I want.

Commercial "low fat" salad dressings are rife with sweeteners and various "extenders" I don't need in my diet. I'd rather just keep things REAL.

BOREDA SparkPoints: (380,745)
Fitness Minutes: (255,034)
Posts: 4,621
4/25/14 5:00 P

Skim milk instead of semi-skimmed; Greek yoghurt instead of mayo; home-made vinaigrette instead of store-bought dressings; olive oil instead of butter or other fats.

DEBBIEPSD SparkPoints: (3,129)
Fitness Minutes: (612)
Posts: 35
4/25/14 11:30 A

I found a small container of zero calorie flavor drops at the grocery store that I can add to my coffee instead of the high calorie flavored coffee creamers. Now I can really enjoy having a treat without having to drink in all those unnecessary calories. this morning I used the Carmel flavor and it was great.

MAYBER SparkPoints: (120,147)
Fitness Minutes: (0)
Posts: 9,764
4/24/14 8:31 P

Great substitution idea my favorite is applesauce for oil maybe because our daughter has two apple trees and she make us many jars of applesauce which we enjoy we are blessed
one day at a time love prayers peace God Bless

MICHELLE73101 Posts: 317
4/24/14 6:12 P

The best substitution... EVER.

Who knew that you could replace butter, sugar, eggs, AND flour with oats and just a touch of honey, to make the BEST EVER, HEALTHIEST, CLEANEST, gluten-free, sugar-free, AND vegan chocolate chip oatmeal cookies... ??


GRALAN SparkPoints: (78,865)
Fitness Minutes: (31,697)
Posts: 1,388
4/24/14 6:04 P

When making most baked sweet goods, I've used 1/2 a browned banana to substitute for an egg.

Like others I have used low-fat yogurt, mixed or straight for sour cream and mayo; but I drain it to make yogurt cheese to do cheesecake. hmmmm. I substitute psylium husk for most of the "cookie crumbs" for its crust also - to bump up the fiber 8 gms per Tbsp. emoticon

OF2FRFBF SparkPoints: (710)
Fitness Minutes: (200)
Posts: 1
4/24/14 2:27 P

I like to replace the oil in baking with either greek yogurt or applesauce. The ratio is 1:1 so no math involved! ha ha

SUZKEE SparkPoints: (132,474)
Fitness Minutes: (65,019)
Posts: 257
4/24/14 2:21 P

Stevia liquid drops in tea

BECKYBANTA7075 SparkPoints: (1,275)
Fitness Minutes: (780)
Posts: 6
4/24/14 1:10 P

I like to use Parkay spray butter instead of regular butter or margarine, It has zero calories and zero fat grams and it tastes like the real thing. You can find it at walmart or hy-vee in the butter/margarine section. It is a blue pump top bottle with a yellow lid.

WALLINMW SparkPoints: (300,356)
Fitness Minutes: (183,658)
Posts: 8,991
4/24/14 8:54 A

Stay motivated!

CARRIENIGN SparkPoints: (101,272)
Fitness Minutes: (85,633)
Posts: 493
4/24/14 8:40 A

This isn't something in particular, but I eat TONS of fruit now to satisfy my sweet tooth. Every once in a while when I REALLY want a baked good, I like having a cake pop because it prevents any over-indulging.

CLAYARTIST Posts: 3,277
4/24/14 8:35 A


4/24/14 7:58 A

Unsweetened Vanilla Almond Milk instead of regular or fat free milk. I was REALLY surprised, but it is good. Who knew!

LULUBELLE65 SparkPoints: (37,106)
Fitness Minutes: (27,770)
Posts: 1,169
4/24/14 4:25 A

Tofu for cream cheese and sour cream in dips. A block of tofu in the food processor with some garlic, lemon juice, and ranch powder is a great dip for veggies. I take it to parties and just don't tell people that it is tofu.

GOLDENRODFARM SparkPoints: (359,931)
Fitness Minutes: (174,667)
Posts: 8,149
4/24/14 1:56 A

I make my own yogurt, so once a week I make up some toppings, usually blackberry, blueberry, apple or raspberry, with one cup of fruit, 1 tbs of honey and 1/2-3/4 cup of water, this will make 2 or 3 servings of fruit for yogurt, oatmeal, or cream of wheat

4/24/14 12:56 A

I use blueberry or blackberry jam instead of syrup. My thinking is that I use a lot less jam that I do syrup... so less calories and sugar. Plus, my jam has actual fruit in it so I feel less guilty about it.

BETTERME8913 SparkPoints: (5,341)
Fitness Minutes: (747)
Posts: 824
4/24/14 12:23 A

Some greek yogurt in place of some mayo, for coleslaw or potato salad, or Dannon French Onion Greek yogurt dip with veggies, only 25 cal per two tbsp. in place of regular dip and chips. Eating egg whites instead of cereal or a small amount of almonds in place of pretzels or crackers helpful also. A 100 cal bag of popcorn as an evening snack better than what I was snacking on before too. It's all about better choices, keep looking for what works for you! emoticon

ICANONLYTRY SparkPoints: (37,870)
Fitness Minutes: (8,564)
Posts: 126
4/24/14 12:07 A

Mustard instead of Mayo. It's surprising how many foods this works with; tuna is my favorite so far.

4/23/14 9:33 P

I use so much spaghetti squash. I planted it my garden last year, cooked it, and froze it. I also put several in our cool dry basement for the winter (I am in western Maryland hard winters) and they lasted me till last week. I used the last one. I have a great breakfast casserole using the spaghetti squash if you want it I will send it to you. It is amazing.

Edited by: RYOUNGLEWIS at: 4/23/2014 (21:34)
4/23/14 9:28 P

Cauliflower - I "rice" it in the food processor in place of rice and I cook it down and mash it in place of mash potatoes. Makes my low carb living so much easier!!!!

KEEPITSIMPLE_ Posts: 4,835
4/23/14 7:53 P

Fresh, whole foods instead of processed, and hummus instead of mayo, etc.

4/23/14 5:48 P

Club soda/sparkling water/mineral water/seltzer for diet soda.

It's refreshing and feels more fun than regular water.

MISSSVJS SparkPoints: (41,452)
Fitness Minutes: (53,939)
Posts: 1,434
4/23/14 5:22 P

Real food in place of processed fake food!

BIGOLEDIVA Posts: 3,562
4/23/14 4:36 P

plain greek yogurt or lebne for sour cream

MANDIETERRIER1 Posts: 17,540
4/23/14 4:13 P

Oikos vanilla Greek yogurt tastes like cheesecake.

I also use skim milk or 1% in recipes instead of whole milk or cream

THINNYGINNY Posts: 1,144
4/23/14 4:11 P

Spaghetti squash in place of pasta, large romaine leaves in place of a wrap or bread.

ALGEBRAGIRL Posts: 1,925
4/23/14 2:10 P

Definitely vegetarian deli-type meats, especially bacon and pepperoni. I use a little - for the taste - and I don't quibble about the lack of unctuous fat, which is greasy but tasty.

Yesterday, I had a high-fiber english muffin with veggie bacon, a slice of tomato, and some canola mayo. Only needed half a stiff veggie strip (they do have a flat stiff quality) to give me the bacon taste. Fewer calories make it a winner for me.

4/23/14 1:59 P

My favorite is definitely greek nonfat yogurt. It's so versatile and really cuts the calories!!!


4/23/14 12:56 P

I can't believe it's not butter spray! Don't want to know if it's bad for me. I'm grateful for it.
Also, Sugar free jello/sugar free pudding.
Fruit to grab on the go... instead of ______.

Yay for slowly and effectively changing my lifestyle!!! I'm so much healthier and happier 60 lbs. down from my original weight!

CORTNEY-LEE SparkPoints: (67,852)
Fitness Minutes: (69,867)
Posts: 3,526
4/23/14 11:54 A

If you really want an awesome treat try this...

1/2 cup of plain Greek yogurt (the type is up to you, I use Fage 0%)
1 tablespoon of dry Jello Cheesecake pudding mix (i use the SF/FF)

Mix it together - top with strawberries, blueberries or whatever else you want.

I've also learned to make chocolate pudding using cottage cheese. simply take the cottage cheese and put it in the food processor and add coco powder and sweetener of your choice ( I use Truvia)

CUDA440 SparkPoints: (86,521)
Fitness Minutes: (96,387)
Posts: 8,044
4/23/14 11:44 A

Yes I too, use Greek yogurt in place of any sour cream in recipes, or just add to tacos, potatos.

Swap out any oil in recipes with unsweetened applesauce.

swap out half of the shortening in recipes with coconut oil.

for cakes and cupcakes - I use the box mix and then JUST add 2 cups of pure canned pumpkin. Bake at 400. no oil, no eggs.


KENDILYNN SparkPoints: (22,924)
Fitness Minutes: (24,670)
Posts: 2,738
4/23/14 10:47 A

Greek yogurt in place of sour cream/mayo in salads, dips, dressings and also in place of oil in many baking recipes. We go thorough quite a bit of plain Greek yogurt, and rarely eat it as just "yogurt".

KLYNNOK SparkPoints: (2,322)
Fitness Minutes: (105)
Posts: 8
4/23/14 9:26 A

I used frozen blueberries instead of syrup. I microwave it for a few seconds and it's very good on a waffle. I don't even miss the too sweet syrup now.

MOTHERBOARDER SparkPoints: (285,927)
Fitness Minutes: (136,173)
Posts: 13,651
4/23/14 9:10 A


NEWLITTLE1 Posts: 795
4/23/14 8:36 A

So, recently I wrote a blog talking about some of my favorite substitutions and changes. I thought it would be interesting to ask ya'll what some of your favorite substitutions are

My favorite indulgent one is:

Sugar Free Jello Cheese Cake pudding with fresh raspberries (to replace regular cheese cake)

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