Healthier Ingredient Substitutions

Your recipe says
	Use this instead
	It’s best used for
	
Butter
	Soft, tub margarine
	Spreading
	
Butter or margarine
	Marshmallow crème
	Frosting
	
Butter
	Cooking spray and/or nonstick cookware
	Baking, sautéing
	
Oil in baked goods
	Unsweetened applesauce-equal amount
	Quick breads, muffins, cakes
	
Oil in baked goods
	Baby pureed prunes
	Brownies, dark quick breads
	
Oil, egg, water in cake mix
	Small can of pumpkin puree
	Cake mixes
	
Whole or 2% milk
	Skim milk
	Any recipes
	
Buttermilk
	15 TBSP skim milk + 2 TBSP lemon juice
	Any recipes
	
Evaporated whole milk
	Evaporated skim milk
	Any desserts or sauces
	
Sweetened Condensed Milk
	Low fat or fat free sweetened con-densed milk
	Any desserts or sauces
	
Half and Half or Heavy Cream
	Evaporated skim milk; fat-free half and half
	Any deserts or sauces
	
Whipped Cream
	Whipped chilled evaporated skim milk or use reduced-fat whipped topping
	Any desserts
	
Cheddar cheese
	Very sharp or sharp cheddar cheese – use ¾ of the amount
	Any recipes
	
Grated Parmesan cheese
	Fresh shredded Parmesan cheese – use ¾ of the amount
	Any recipes
	
Cream Cheese
	Light or fat free versions or fat-free ri-cotta cheese
	Baking (fat free version may produce a runny product)
	
Sour cream
	Fat free or light sour cream; plain Greek yogurt
	Dips, salad dressing, sauces
	
Sour cream
	Equal parts low fat yogurt and low fat cottage cheese
	Dips, salad dressing (puree in blender until smooth)
	
Mayonnaise & Salad dressing
	Light or fat free versions; low fat or light plain yogurt; plain Greek yogurt
	Dips, salad dressing, sauces
	
1 oz unsweetened baking chocolate
	3 TBSP cocoa + 1 tsp. sugar + 1 ½ tsp oil
	Baking
	
Chocolate chips
	Finely chopped dark chocolate or ½ the amount of mini chocolate chips
	Baking
	
Chopped nuts
	½ the amount toasted to bring out the flavor
	Baking
	
Shredded coconut (1 cup)
	½ cup toasted coconut + ½ tsp. coco-nut extract
	Baking
	
White sugar
	1/3 to ½ less than amount in recipe; or equal amount of Splenda; or ½ sugar and ½ Splenda
	Baking
	
Brown sugar
	1/3 to ½ less than amount in recipe
	Baking

Your recipe says
	Use this instead
	It’s best used for
	
White flour
	¾ to ½ white flour and ¼ to ½ whole-wheat flour
	Baking
	
Salt
	Salt free herbs and spices
	Any recipes
	
Garlic salt
	Garlic powder or fresh garlic
	Any recipes
	
Onion salt
	Onion powder or fresh onion
	Any recipes
	
Whole egg
	¼ cup egg substitute or 2 egg whites
	Baking; omelets
	
Pastas
	Whole-wheat pasta
		
White rice
	Whole grain rice; Bulgur, Quinoa, Whole-Wheat Couscous
		
Regular gelatin and pudding mixes
	Sugar free gelatin and pudding mixes

How Many Calories Am I Saving???

Use This
	Don’t Use This
	Calories Saved
	
Sugar sub
	Sugar
	1 cup sugar=700 calories
	
1/4 cup egg white
	1 egg
	41 calories
	
1/2 cup applesauce
	1/2 cup oil
	908 calories
	
1/2 cup canned pumpkin
	1/2 cup oil
	919 calories
	
3/4 cup oil
	1 cup oil
	484 calories
	
1 cup broth
	1 cup oil
	1936 calories
	
1 cup light mayo
	1 cup regular mayo
	800 calories
	
1 cup fat free sour cream
	1 cup regular sour cream
	390 calories
	
1 cup evaporated skim milk
	1 cup evaporated milk
	140 calories
	
1 cup evaporated skim milk
	1 cup heavy cream
	472 calories
	
1 cup fat free egg nog
	1 cup regular egg nog
	164 calories
	
Grape-nuts
	In place of half the amount of nuts in a recipe
	320 calories
	
1 slice Pecan pie
	1 slice pumpkin pie
	316 calories
	
Cut pie into 10 pieces
	Vs cutting pie into 8 pieces
	Saves 20% of the calo-ries
	
Cut pie into 12 pieces
	Vs cutting pie into 8 pieces
	Saves 33% of the calo-ries