Smart Substitutions

Updated:Oct 15,2014
Smart Substitutions

Smart Substitutions for Healthy Cooking

Fats - Oil Butter and ShorteningYou can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients.  These healthy substitutions can help you cut down on saturated fats, trans fats and cholesterol, while noticing little, if any, difference in taste. 

When recipe calls for  . . .

Use this instead  …

Whole milk (1 cup)

1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil

Heavy cream (1 cup)

1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese

Sour cream

Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream

Cream cheese

4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed

Butter (1 tablespoon)

1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil

Egg (1)

2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)

Unsweetened baking chocolate (1 ounce)

3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%

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