Friday, June 6, 2014

Substitutions

Yesterday Kayla French did a lunch and learn about how to “healtherize” your favorite recipes!  We pigged out on some delicious healthy treats and received a bunch of recipes and info.  One of the things she provided was a healthy substitution list.  I thought it was worth sending out to everyone!
Ingredient substitutions for healthy recipes
If your recipe calls for this ingredient:
Try substituting this ingredient:
Bacon
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white
Whole-grain bread
Bread crumbs, dry
Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods
Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats
Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking
Cooking spray, olive oil, grapeseed oil, coconut oil, or nonstick pans
Cream
Fat-free half-and-half, evaporated skim milk, almond milk
Cream cheese, full fat
Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs
Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)
Whole-wheat flour for half of the called-for all-purpose flour in baked goods
Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup
Fruit canned in its own juices or in water, or fresh fruit
Ground beef
Extra-lean or lean ground beef, ground chicken breast or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg
Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise greek yogurt, avocado
Meat as the main ingredient
Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated
Evaporated skim milk
Milk, whole
Reduced-fat or fat-free milk
Oil-based marinades
Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)
Whole-wheat pasta
Rice, white
Brown rice, wild rice, bulgur or pearl barley
Salad dressing
Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt
Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed
Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables
Low-sodium or reduced-sodium versions
Sour cream, full fat
Fat-free or low-fat sour cream, plain fat-free or low-fat Greek yogurt
Soy sauce
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Liquid Aminos
Sugar
In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt
Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored
Plain low-fat yogurt with fresh fruit slices
 
 
I hope everyone has a WONDERFUL weekend!!!
 

No comments:

Post a Comment