Try these ingredient substitutions to reduce calories, fat, cholesterol and sodium while keeping the flavor in your favorite recipes.
Don’t crack up
Instead of whole eggs, try two egg whites or 1/4 cup egg substitute for each whole egg in a recipe.
In the can
Use evaporated skim milk instead of evaporated milk.
Use fat-free or low-fat cream cheese, or low-fat cottage cheese (pureed until smooth) instead of cream cheese.
Churn the fat
In baked goods, use ¾ cup of a healthy oil (canola, corn, olive, sunflower or any non-tropical oil) instead of one cup of butter, margarine or shortening. Or, replace half of the butter or shortening with applesauce or prune puree.
You're too sweet
In baked goods, use half the amount of sugar in the recipe. Use canned fruit in its own juices or water.
Lighten the dollop
Substitute the same amount of fat-free plain yogurt, or fat-free/low-fat sour cream for full fat sour cream.
The new mayo
Replace mayonnaise with an equal amount of plain yogurt or plain Greek yogurt.
Spice it up
Replace salt with an equal amount of cinnamon, ginger, nutmeg or other spices.
Grease is the word
Use cooking spray or nonstick pans instead of butter, margarine, shortening or oil to prevent sticking.
Lower the carbs
Use ½ cup of wheat flour for each cup of white flour in the recipe.
This information has been approved by Amy V. Lukowski, PsyD (November 2017).