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Cooking Series: Healthy Substitutions In Cooking - Proteins

August 26, 2025

Source: MSU

Photo Source: Unsplash,



Proteins

Examples

  1. Greek yogurt for mayonnaise in cold salads or sour cream in Mexican cuisine

  2. Low-fat cottage cheese for high-fat cheese in dips or heavy cream in pasta sauces

  3. Low fat or fat-free for full fat milk

  4. Use lean protein (chicken breast, turkey, extra lean ground beef) over high fat options and consume fish at least once per week

  5. Choose plant-based proteins (tofu, beans, edamame, chickpeas)

  6. Whole-grain, high fiber options like quinoa, brown rice, whole wheat pasta, and oatmeal over refined grains such as white bread, white rice, regular pasta

These Substitutes Add:
  1. More protein

  2. Less fat

  3. Higher in micronutrients like B-vitamins, iron, calcium, etc.

  4. Healthy fats like omega-3s

  5. Whole grains

  6. Fiber



  1. Strawberry



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World Garden Zones. Shidonna Raven Garden & Cook, Soaring by Design




How can you introduce more (organic or natural) fresh vegetables and fruits into your diet? How could this impact the environment? How could a home garden contribute to your and your family's over all health?




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