Your guide to ingredient substitutions for healthy recipes | |
If your recipe calls for this ingredient: | Try substituting this ingredient: |
Bacon | Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham) |
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 that don't have trans fats Note: 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 nonstick pans |
Cream | Fat-free half-and-half, evaporated skim milk |
Cream cheese, full fat | Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth |
Eggs | Two egg whites or 1/4 cup egg substitute for each whole egg |
Flour, all-purpose (plain) | 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. |
Fruit canned in heavy syrup | Fruit canned in its own juices or in water, or fresh fruit |
Ground beef | Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product) |
Lettuce, iceberg | Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress |
Mayonnaise | Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat 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, balsamic vinegar, fruit juice or fat-free broth |
Pasta, enriched (white) | Whole-wheat pasta |
Rice, white | Brown rice, wild rice, bulgur or pearl barley |
Salad dressing | Fat-free or reduced-calorie dressing or flavored vinegars |
Seasoning salt, such as garlic salt, celery salt or onion salt | Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions |
Soups, creamed | Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents |
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables | Low-sodium or reduced-sodium versions |
Sour cream, full fat | Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt |
Soy sauce | Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce |
Sugar | In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon |
Syrup | Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup |
Table salt | Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends |
Yogurt, fruit-flavored | Plain yogurt with fresh fruit slices |
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| USE: Mini Chocolate Chips DO NOT use: Chocolate Chip Chunks! {Image Source} |
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| USE: Reduced-Fat Cheese DO NOT use: Regular cheese {Image Source} |
