Here are MY most common food/ingredient replacements:
White Potato—>Sweet Potato
White Milk—>Almond Milk
White Rice—>Brown Rice
White Bread—>Wheat Bread or Ezekiel Bread
Refined Sugars—>Sugar in the Raw or Stevia
White Flour—>Whole Wheat Flour, Oat Flour, Almond Flour, Coconut Flour
Sour Cream—>Plain Greek Yogurt
Cooking Oils/Fat—>Coconut Oil and Olive Oil
Brown Sugar—>Ideal Brown Sugar
CLEAN BUTTER AND OIL SUBSTITUTIONS:
Canola oil: In certain recipes, replacing butter with oil works well, especially if the recipe calls for melted butter. Although slightly higher in calories, canola is much lower in saturated fat, cholesterol, and sodium.
Greek yogurt: Replace half the amount of butter in your cookie recipes with half the amount of full-fat plain Greek yogurt. For example, if the recipe calls for one cup of butter, use half a cup of butter and one quarter cup of yogurt. You’ll reduce the calories and the saturated fat. You can use more yogurt and less butter but it changes the consistency, so you’ll need to experiment to see what you like.
Applesauce: The mild flavor works best in cake and muffin recipes. Replace half the amount of butter in your recipe with applesauce; if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. If you don’t mind denser, moister bread, replace all the butter with applesauce (using equal amounts) to cut even more calories and fat; however, the texture will change a bit.
Avocado: This is a new one for me. Substitute half the amount of butter in a baking recipe with mashed avocado (it works well with cookies); use the same method as you would when using applesauce. Using avocado creates a softer, chewier baked good, and works great if you want to omit the dairy.
Canned Pumpkin or Sweet Potato Puree: Works well in spicier breads and cakes or chocolate desserts. Substitute equal amounts for oil or butter.
Prunes or Dates: These add richness to brownies or gingerbread. Blend a half cup with six tablespoons of water until smooth, the use the puree to replace an equal amount of oil or butter.
Banana: These work well in breads, muffins and cakes that can have a fruity taste. Substitute half the amount of oil or butter for the same amount of mashed banana; if recipe calls for 1 cup oil, use a half of cup of oil and a half a cup of banana.