Healthy Recipe Substitutions


All-purpose (plain) flour 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.

Bacon Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter, shortening or oil in baked goods Applesauce or prune puree for half of the called-for butter, shortening or oil

Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening.

Butter, margarine, shortening or oil to prevent sticking Cooking spray or nonstick pans
Cream Evaporated milk
Dry bread crumbs Rolled oats or crushed bran cereal
Eggs Two egg whites or 1/4 cup egg substitute for each whole egg,  ½ tsp ground flax seed + ¼ cup boiling water mixed and cooled
Enriched pasta Whole-wheat pasta
Evaporated milk Evaporated skim milk
Fat and flour gravy Cornstarch and broth
Fruit-flavored yogurt Plain yogurt with fresh fruit slices
Full-fat cream cheese Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
Full-fat sour cream Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Ground beef Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Heavy Creamed soups Fat-free milk-based soups, half chicken broth and half light cream , half-n-half
Margarine in baked goods Trans fat-free butter spreads or applesauce

(i.e-Promise light spread, Smart Balance light spread, Brummel and Brown spread with yogurt, Benecol light spread)

Mayonnaise Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise, or plain low-fat/fat- free yogurt
Meat as the main ingredient Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Oil Low fat yogurt or mayo
Oil-based marinades Wine, balsamic vinegar, fruit juice or fat-free broth
Pastry crust Graham cracker crust
Salad dressing Fat-free or reduced-calorie dressing or flavored vinegars
Soy sauce Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Syrup Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends
Vegetable Oil Non-stick spray
White bread Whole-wheat bread
White rice Brown rice, wild rice, bulgur or pearl barley
Whole milk Reduced-fat or fat-free milk
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