Bacon……Canadian Bacon, Turkey Bacon, Smoked Turkey or lean prosciutto.
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 thast don’t have trans fats.
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 non-stick pans (nonTeflon brand chemicals).
Cream…… Fat-free or low fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth.
Eggs….Two egg whites or l/4 cup egg substitute like Egg Beaters for each whole egg.
Flour, all-purpose plain…..Whole wheat flour for half of the called for amount 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 juice or fresh fruit.
Ground Beef:….Extra Lean ground beef or sirloin ground, ground chicken or turkey breast ground.
Lettuce, iceberg…Arugula, chicory, collard greens, kale, spinach or watercress.
Mayonnaise…. reduced-fat mayonnaise, or olive oil 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, Balsalmic Vinegar, fat free broth or fruit juices.
Pasta, enriched white…..Whole wheat pasta, rice pasta or quinoa pasta.
Rice, white…..Brown rice, bulgur or pearl barley, or quinoa.
Seasoning Salt….Celtic salt or Himalayan Pink Sea Salt, herb-salt free seasonings.
Soups, creamed…..fat-free milk-based soup, mashed potatoe flakes, pureed carrots.
Sauces and Dressings…..low sodium versions, olive oil and herbs, juices, low sodium ketchup or salad dressings that are low sodium and low fat.
Sour Cream, full fat……fat free or low fat sour cream, plain yogurt.
Low Sodium Soy Sauce or Teriyaki sauce instead of full sodium choices at all times
Sugar in most baked goods can be reduced in half and add vanilla or applesauce for extra sweetness.
Regular yogurt with fruit can be switched to no sugar Greek style yogurt with some natural fruit preserves or natural fruit berries.
Rice Milk or Almond Milk is a good sub in your cereal if you are lactose intolerant.
Club Soda in your mixed cocktail instead of Tonic takes away your sugar calories.
Well, in addition to these suggestions, I welcome yours as well so why don’t you email me your favorite healthy ingredient substitution this month and I will put it on my Blog with your name.
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