Mayo Clinic Health Library

Ingredient substitutions pack nutritional punch

Updated: 05-19-2011

Want to boost the amount of vitamins, minerals and fiber in your regular recipes? Try some simple substitutions. Use whole-wheat flour for half of all-purpose flour. Use rolled oats or crushed bran cereal instead of dry bread crumbs. Swap iceberg lettuce for arugula, chicory, collard greens, dandelion greens, kale, spinach or watercress. And trade white rice for brown rice, wild rice, bulgur or pearl barley. You can reduce fat, salt, sugar and calories without sacrificing taste and enjoyment.