Monday, December 12, 2016

Healthy Cooking Alternatives- Substitutions in Cooking and Baking

Whipping up healthy recipes may be easier than you think. You can make simple ingredient substitutions to create healthy recipes that don't sacrifice taste and enjoyment.  

Use this guide to help reduce the amount of fat, salt, sugar and calories as you prepare healthy recipes.  

Your guide to ingredient substitutions for healthy recipes  
If your recipe calls for this ingredient:  
Try substituting this ingredient:  
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 or nonstick pans  
Fat-free half-and-half, evaporated skim milk  
Cream cheese, full fat  
Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth  
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, chicken 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  
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise  
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 yogurt  
Soy sauce  
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce  
In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon  
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 yogurt with fresh fruit slices  

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