Recipe Substitutions Make for Healthier Meals By Melissa Tennen, HealthAtoZ writer
Using the right ingredients in your meals can help you create the recipe for a healthier life. Recipe substitutions can help subtract calories, sodium and saturated fat from your meals while keeping them tasting great. Here are some ideas for substitutions:
| When the recipe calls for: |
Use: |
| Whole milk |
Fat-free milk, 1 percent milk or evaporated nonfat milk |
| Sour cream (1 cup) |
1 cup of low-fat yogurt, low-fat cottage cheese or low-fat buttermilk
OR
Low-fat cottage cheese with low-fat yogurt for flavor |
| A whole egg |
Two egg whites or 1/4 cup of an egg substitute |
| Unsweetened baking chocolate (1 ounce) |
3 tbsp of cocoa powder and 1 tbsp of oil
OR
3 tbsp of carob powder plus 1 tbsp of oil |
| Shortening, lard and butter |
Vegetable oil (olive oil, canola oil or peanut oil). Use about 1/4 less than what the recipe calls for. If the recipe suggests 1/4 cup of shortening or butter, use 3 tbsp of oil. |
| Cream or whipping cream (1 cup) |
1 cup evaporated nonfat milk
OR
1/2 cup low-fat yogurt and 1/2 cup low-fat cottage cheese |
| Vegetable oil |
Equal measurement of applesauce |
| Butter (1/2 cup) |
1/2 cup of polyunsaturated margarine.
If using butter for baking, switch it to applesauce.
Be sure your margarine says trans-fat free.
|
| Mayonnaise (for salads and salad dressings) 1 cup |
1 cup yogurt |
| Cream cheese |
4 tbsp of margarine blended with 1 cup dry, low-fat cottage cheese |
| Ricotta |
Low-fat cottage cheese |
Here are some other tips:
- Top casseroles with almonds instead of fried onion rings.
- Choose reduced-fat cheeses for salads and casseroles.
- Use low-sodium or unsalted ingredients, such as herbs and spices. (Do not eliminate salt in yeast breads.)
- If your recipe suggests 2 cups of flour, use 1 cup of all-purpose flour and 1 cup of whole wheat to boost the fiber content.
- Reduce sugar by 1/4 to 1/3 in cookies and cakes, and use flour to take the place of the omitted sugar.
- Use meat substitutes like tofu for lasagna, or use lean meats like turkey and chicken.
Sources: American Heart Association American Dietetic Association Ohio State University Extension
This article was reviewed and updated June 2007.
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