| Reduced-Fat Swap for Margarine Baking product: Musselman's Unsweetened Applesauce Baking tip: Cut fat and boost vitamin C in baked goods by using unsweetened applesauce to replace half or more of the margarine, shortening, or oil. Antioxidant-Rich Swap for Unsweetened Baking Chocolate Baking product: Hershey's Cocoa, Naturally Unsweetened Baking tip: Use 3 tablespoons of this antioxidant-rich cocoa plus 1 tablespoon of canola oil to replace 1 ounce of unsweetened baking chocolate. | |||
Baking product: Ener-G Baking Soda Baking tip: This baking soda substitute saves you more than 1,200 mg of sodium per teaspoon, so it's a smart swap if you bake a lot. Baking product: Quaker Oat Bran Hot Cereal Baking tip: Add cholesterol-lowering soluble fiber to your recipes by replacing a few tablespoons of flour with oat bran. It keeps baked goods moist, too. Baking product: Florida Crystals Organic Cane Sugar Baking tip: This sugar is less refined than regular white sugar but bakes the same. Studies suggest the less refined sugar is, the higher its antioxidants. Baking product: Hain Featherweight Baking Powder Baking tip: Replace your baking powder with this sodium-free version (made with potassium chloride) to save 480 mg of sodium per teaspoon. Note: Hain Featherweight Baking Powder has 70 milligrams of potassium per 1/8 teaspoon serving. Ask your doctor before using this product, as potassium can pose problems for people with kidney disease. Baking product: Spectrum Organic Canola Oil Baking tip: This all-purpose canola oil was obtained by a mechanical (expeller-pressing) rather than chemical method. It's high in good monounsaturated fat. Healthier Swaps for White Flour Baking products: Gold Medal Whole Wheat Flour, King Arthur White Whole Wheat Flour, and Bob's Red Mill Whole Wheat Pastry Flour Baking tips: Higher in fiber and antioxidants than refined (all-purpose) flour, whole wheat flour can replace up to half the refined flour in recipes. White whole wheat flour bakes like traditional whole wheat flour but is light in color because it's from white wheat. Baking product: Smart Balance 50/50 Butter Blend Baking tip: A tablespoon of this trans-fat-free butter blend has 160 mg of heart-healthy EPA and DHA omega-3 fat and 2 grams less saturated fat than butter. Bonus! Add Antioxidant-Rich Walnuts Baking product: Gurley's Golden Recipe Chopped Nuts Baking tip: Add chopped walnuts to your baking recipes to boost your intake of heart-healthy antioxidants and omega-3 fats. Use Baby Prunes, Not Butter When your recipe calls for: butter, margarine, or oil Use this ingredient instead: baby prunes Best used for: brownies, dark quick breads Why substitute? Substituting baby prunes for oil and butter cuts more than half the fat and calories. Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. The recipe will bake up denser and have more moisture. Also, be sure to snip the tips of the prunes and finely chop them for the recipe Use this ingredient instead: 1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate Best used for: baking Why substitute? Using mini chocolate chips means that every bite still has the sweet flavor, but by using less overall you cut the calories. If you sub dark chocolate (with 70 percent cocoa and cocoa powder) you gain flavonoids that help keep blood vessels clear and flowing. Dark chocolate also can increase levels of HDL, or "good" cholesterol, by up to 10 percent, according to a 2006 study in Finland. Use Low-Fat Yogurt and Cottage Cheese, Not Sour Cream When your recipe calls for: sour cream Use this ingredient instead: equal parts low-fat yogurt and low-fat no-salt-added cottage cheese Best used for: dips, salad dressings Why substitute? The combination of the yogurt and cottage cheese gives your recipe lower fat content with the same consistency. If you choose the no-salt added cottage cheese, your dip will also be lower in sodium. Tip on making the switch: Puree the yogurt and cottage cheese in a blender for a smooth consistency. Use Marshmallow Creme, Not Butter When your recipe calls for: butter or margarine Use this ingredient instead: marshmallow creme Best used for: Frosting Why substitute? One serving of marshmallow creme has no fat or cholesterol, compared with the 11.5 grams of fat and 31 mg of cholesterol in one serving of butter. Using the marshmallow creme will also give your frosting a sweetened taste and thicker consistency. *Note: The marshmallow creme will significantly sweeten the recipe. Add the creme gradually and taste it as you go. You may not need the entire measurement of creme. Use Lean Ground Turkey, Not Ground Beef When your recipe calls for: ground beef Use this ingredient instead: lean ground turkey breast or meatless crumbles Best used for: meat sauces, burgers, meat loaves, tacos Why substitute? Ground turkey breast has less fat than beef. Meatless crumbles are a great vegetarian substitution; they also have four times less fat and zero cholesterol. Burgers will pack more tightly and are less likely to crumble when using a 1/2 ground beef, 1/2 lean ground turkey breast ratio. Use Evaporated Skim Milk, Not Heavy Cream When your recipe calls for: heavy cream Use this ingredient instead: evaporated skim milk Best used for: custards, desserts Why substitute? Use evaporated skim milk to remove the fat and calories of heavy cream while maintaining the consistency. Use Applesauce and Buttermilk, Not Butter When your recipe calls for: vegetable oil, butter, or margarine Use this ingredient instead: 1/2 applesauce and 1/2 buttermilk Best used for: muffins, quick breads, cakes from mix Why substitute? According to the USDA, 1/2 cup of salted butter contains roughly 900 calories and 92 grams of fat, while a 1/2 cup of unsweetened applesauce contains about 50 calories and zero grams of fat. Tips on making the switch: Use a standard liquid measuring cup and add the applesauce with the liquid ingredients. Reduce the amount of added sugar in the recipe if the applesauce is sweetened. Try not to overbake recipes; low-fat recipes tend to dry out when overbaked. Use Reduced-Fat Cheese, Not Regular Cheese When your recipe calls for: cheese Use this ingredient instead: 2% milk, low-fat, or fat-free cheese Best used for: sandwiches, salads, melting Why substitute? Choosing low-fat cheese will save you fat and cholesterol. Be sure to look for a low-fat cheese that's also low in sodium. Use Fresh Herbs, Not Seasoning Salt When your recipe calls for: seasoning salt Use this ingredient instead: salt-free dried herb blends, fresh herbs, garlic, or fresh peppers Best used for: entrees, side dishes, dips, sauces Why substitute? Seasoning salt is high in sodium, which can increase your blood pressure. Add salt-free blends and fresh herbs to enhance the flavor of your dish without worrying about your numbers. Use Trans and Saturated Fat-Free Margarine, Not Shortening When your recipe calls for: shortening Use this ingredient instead: trans and saturated fat-free shortening or margarine Why substitute? Having a diet high in trans and saturated causes total cholesterol blood levels and LDL ("bad" cholesterol) levels to go up. Tip for making the switch: Trans fat-free margarine may not last as long as shortening made with artificial trans fat. Be sure to check the packaging for proper storage and for the product's expiration. Use Cooking Spray, Not Butter When your recipe calls for: butter Use this ingredient instead: cooking spray and/or nonstick cookware Best used for: baking, sauteing Why substitute? When making this substitution, you're cutting out the fat from the butter. Tip to make the switch: Add a flavor-booster like garlic when sauteing vegetables, or marinate your meat in an apple cider or fruit juice to bring back some of the taste lost without butter. Use Fat-Free Ricotta Cheese, Not Cream Cheese When your recipe calls for: cream cheese Use this ingredient instead: fat-free ricotta cheese or yogurt cheese* Why Substitute? Fat-free ricotta cheese has less sodium than cream cheese. Yogurt cheese has the tang and texture of a soft cream cheese, but it's a healthier option. A tablespoon of cream cheese has 50 calories and 5 grams of fat. A tablespoon of yogurt cheese (made from nonfat yogurt) has 11 calories and no fat. And it can be easily made at home. *To make yogurt cheese: 1. Line a coffee filter or strainer with cheesecloth. 2. Spoon in plain low-fat or fat-free yogurt. 3. Place over a bowl and refrigerate for several hours. 4. The whey will drain off and yogurt will thicken—the longer you leave it in, the thicker it will become. Use Egg Substitute, Not Whole Egg When your recipe calls for: a whole egg Use this ingredient instead: 1/4 cup egg substitute or 2 egg whites Best used for: baked goods, omelets Why substitute? Whole eggs are high in cholesterol, containing 2/3 the daily recommended total. Choose an egg substitute that contains no fat or cholesterol. For baked goods, check to see that the substitute contains added lecithin, which can act as an emulsifier or thickener. Use nonfat plain yogurt, not sour cream When your recipe calls for: sour cream Use this ingredient instead: nonfat plain yogurt Best used for: sauces, some baked goods Why substitute? Nonfat plain yogurt has no fat, plus has nearly no cholesterol per serving. The consistency remains the same as sour cream for your cooking needs. Use skim milk, not whole milk When your recipe calls for: whole milk Use this ingredient instead: fat-free (skim) or low-fat milk Best used for: beverages, sauces, baked goods Why substitute? Skim milk has more calcium and protein and less than 1 gram of fat. However, making the switch can change the richness of your beverage and sauces. Original Source Now it's your turn... what healthy swaps do you make in your recipes? |
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