Let food be thy medicine and medicine be thy food. ~Hippocrates

Posts tagged ‘Cooking substitutions’

Substitute These Things to Make it Lighter

There are many ways to continue enjoying the same dishes we have always liked, by substituting a few ingredients. Most of the time, no one will be the wiser – but everyone will be healthier. Try these substitutions in your recipes:

1 whole egg 2 egg whites
1 egg yolk 1 egg white
1 egg for thickening 2 Tbs. flour
1 oz. baking chocolate 3 TBS cocoa powder + I Tbs. canola oil
Fudge sauce Chocolate syrup (lite)
Nuts Use half. Toast them for more flavor
Coconut Dried fruit
Frosting Meringue, fat-free whipped topping, confectioner’s sugar or cocoa powder, jam
High fat choice & prime meat Low-fat “select” cuts
Ground meat Use 90% lean or higher variety
Lunch meat Turkey, chicken or lean ham best, but best to eliminate altogether (nitrites are bad for your health)
Sausage Veggie sausage
Bacon Canadian bacon or lean ham
Salad dressing Use olive oil, water and vinegar or lemon of commercial fat-free dressing
Creamed soups Broth w/o fat or skim milk
Whole milk Skim, or 1%
Cream Evaporated fat-free milk or fat-free half & half
Whipped cream Whipped chilled evaporated skim milk or low/fat-free whipped topping.
Sour cream Fat-free sour cream. Use fat-free yogurt in dip.
Mayonnaise Low-fat or fat-free mayo. Use fat-free yogurt in dip.
Cream cheese Reduced fat or fat-free (Don’t bake with fat-free)
Ricotta cheese 1% cottage cheese, low or non-fat ricotta
All cheeses Skim mozzarella or reduced fat-cheeses
Butter, lard, shortening Use canola or margarine with no trans-fats.
Stick margarine Soft, tub, squeeze or whipped, reduced fat and fat free. Check labels for suitability in baking or frying.
Oil (in baking) Use equal amount of applesauce or twice the amount of plain, low-fat yogurt.

Source: Government of Virginia

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