How to "Healthify" A Recipe

Here are some ingredient substitutions you can use to "healthify" your meals. Also listed are the benefits to the switch.

Butter/Oil -- Olive Oil- With this substitution, you get your essential fatty acids (EFA's),
vitamins A, E, B's and zinc -- also better for cooking
Coconut Oil - EFA's
Canola Oil - Better for cooking
Earth Balance
Apple Sauce

Sugar -- Honey - vitamins A, B, D and E
Agave (nectar from cacti) [3/4 c to 1 c sugar] - low glycemic index
Pure Maple Syrup
Date Powder (dehydrated dates)
Fruit Juice

Shortening -- Coconut Oil - EFA's (possible weight loss)

Mayonnaise -- Veganaise -- healthy oils

Sour Cream -- Plain Yogurt - low fat, contains cultures

Table Salt -- Sea Salt - contains minerals

Milk -- Rice Milk
Almond Milk

White Flour -- Whole Wheat - higher in vitamins B, C, A and E
Spelt/Kamut
Rye - 20 % protein, fiber, B's, iron and magnesium

White Rice -- Brown Rice - 80% more B vitamins; more protein, magnesium, calcium, B's, Fiber
and vitamin E.