Living in Zen

HEALTHY Zenful Indulgences


‘Tis the season to gain a few pounds.

Oh, joy.


Here are some recipe substitution ideas for healthy, delicious, zenful indulgences with less sugar, fat, and calories.


  • Two egg whites instead of one whole egg
  • Whole-wheat flour in place of half of the all-purpose flour
  • One-third less sugar than the recipe calls for — retaining just enough sweetness to satisfy
  • Low-fat plain Greek yogurt or low-fat sour cream instead of traditional sour cream
  • Low-fat frozen yogurt instead of ice cream
  • Herb-only garlic powder, celery seed powder, and onion flakes in place of garlic salt, celery salt, or onion salt
  • Equal parts half-and-half and fat-free evaporated milk instead of heavy cream
  • Equal parts one-percent milk and fat-free evaporated milk instead of light cream
  • Low-fat cheese instead of regular cheese
  • Applesauce or prune puree in place of half of the recipe’s fat (butter, shortening, or oil) and sugar
  • Pureed fruit instead of syrup
  • Water or carbonated water instead of soda or alcohol.

Enjoy the season without expanding your waistline.


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