Healthy Recipe Substitutions
We all have our favorite family recipes that we
love to make and eat. Then you hear the news from your physician that you need
to eat healthier, lose weight, and/or cut down on fat, sugar, and salt intake.
So how do you still enjoy your favorite recipes, while taking care of your
health. Below are some healthy ingredient substitutions for your favorite
dishes without losing the great taste you want.
These are ideas that everyone will enjoy.
Instead
of cream in a recipe: Use
fat free half-and-half, evaporated milk
Instead
of one egg: Use 2 egg whites or 1/4 cup egg
substitute
Instead
of regular mayonnaise: Use low-fat mayonnaise
Instead
of whole milk: Use
1% fat or skim milk
Instead
of sugar: Reduce
the sugar in the recipe in ½, or use 1/2 sugar and 1/2 Splenda, or add
cinnamon, nutmeg, or vanilla extract
Instead
of fruit canned in heavy syrup: Use canned fruit in its own juices, fresh fruit, or frozen
fruit
Instead
of sour cream: Use reduced fat sour cream or low-fat plain
yogurt
Instead
of cream cheese: Use reduced fat cream
cheese or nonfat ricotta cheese
Instead
of vegetable oil in dessert recipes: Use less oil than what
the recipe calls for, or replace half of the oil with unsweetened applesauce, or
use half unsweetened applesauce and half plain low-fat yogurt
Instead
of butter, margarine, shortening or oil to prevent sticking in a pan: Use cooking spray or use a non-stick cooking pan.
Instead
of bacon: Use Canadian bacon, turkey bacon, smoked
turkey or lean prosciutto (Italian ham)
Instead
of dry bread crumbs: Use Rolled oats or
crushed high fiber cereal
Instead
of Pasta, enriched (white): Use whole wheat pasta
Instead
of recommended amount of cheese in a recipe: Cut
the amount in half
