For Healthier Salads
Substitute: Fresh salsa for bottled dressing. Why: Bottled sauces are often high in fat or sugar. Dress your greens like Alexander, who drains liquid from fresh salsa, then adds lime juice and a hint of olive oil. Or try Fuhrman’s take: Blend nuts and seeds with tomato paste, balsamic vinegar, and almonds—or orange, cashews, sunflower seeds, and white wine vinegar.
For Healthier Chinese Food
Substitute: Chinese five-spice powder for hoisin, oyster, or duck sauce. Why: Cut down levels of sneaky sugar in bottled sauce (hoisin packs 4 grams per 1 tablespoon serving) and instead swap it for Chinese five-spice powder. Alexander says while it won’t give the exact flavor sauce, it will provide a “richer taste that’s very similar.” Make sure you avoid these surprisingly unhealthy foods.
For Healthier Soup
Substitute: Pureed beans or nuts for cream. Why: Fuhrman blends 1/2 cup of cashews with five pounds of carrots. “You get that creamy feel, and now it’s good for you,” he says. Or replace 1/2 cup of high-fat cream with 1/2 cup pureed cannellini beans and 1/4 to 1/2 cup of broth for a thick broth that’s higher in protein and fiber, says Shah, who makes creamy asparagus soup.