Healthy Recipe Substitutions

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All-purpose (plain) flourWhole-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.

BaconCanadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter, shortening or oil in baked goodsApplesauce 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 stickingCooking spray or nonstick pans
CreamEvaporated milk
Dry bread crumbsRolled oats or crushed bran cereal
EggsTwo 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 pastaWhole-wheat pasta
Evaporated milkEvaporated skim milk
Fat and flour gravyCornstarch and broth
Fruit-flavored yogurtPlain yogurt with fresh fruit slices
Full-fat cream cheeseFat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
Full-fat sour creamFat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Ground beefExtra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Heavy Creamed soupsFat-free milk-based soups, half chicken broth and half light cream , half-n-half
Margarine in baked goodsTrans fat-free butter spreads or applesauce

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




Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise, or plain low-fat/fat- free yogurt

Meat as the main ingredientThree times as many vegetables as the meat on pizzas or in casseroles, soups and stews
OilLow fat yogurt or mayo
Oil-based marinadesWine, balsamic vinegar, fruit juice or fat-free broth
Pastry crustGraham cracker crust
Salad dressingFat-free or reduced-calorie dressing or flavored vinegars
Soy sauceSweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
SyrupPureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table saltHerbs, spices, fruit juices or salt-free seasoning mixes or herb blends
Vegetable OilNon-stick spray
White breadWhole-wheat bread
White riceBrown rice, wild rice, bulgur or pearl barley
Whole milkReduced-fat or fat-free milk






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