Healthy Recipe Substitutions
ADJUST RECIPES TO FIT YOUR HEALTHY LIFESTYLE
by Bristol Publishing Enterprises
Sometimes you may want to adjust recipes so that they fit into a healthy lifestyle.
The following substitutions will help you improve your diet without sacrificing flavor.
| Instead of |
Use |
| bacon, cooked | Canadian bacon |
| OR turkey bacon | |
| OR soy bacon | |
| OR imitation bacon bits | |
| beef |
venison |
| OR buffalo | |
| beef, ground | ground turkey |
| OR ground chicken | |
| OR ground buffalo | |
| OR ground venison | |
| breadcrumbs, dry | toasted or untoasted wheat germ |
| OR stale French bread | |
| Process with a blender or food processor into crumbs. | |
| breads, high-fat | low-fat breads |
| Avoid breads that are high in fat and calories, such as croissants, brioche, egg bagels, etc. Instead, choose breads that are low in fat and calories, such as French or sourdough loaves, English muffins and non-egg bagels. | |
| breads, quick | yeast breads |
| Watch for high-fat ingredients. | |
| butter | margarine |
| OR vegetable shortening | |
| OR vegetable oil | |
| OR applesauce, for baking | |
| OR apple or orange juice concentrate, for baking | |
| Butter contains a high percentage of saturated fat and cholesterol. Vegetable-based margarine, vegetable shortening and vegetable oil have a lower percent of saturated fat. For more information, see oils. | |
| cake, pound | angel food cake |
| cheese | reduced-fat versions of purchased cheese |
| OR full-flavored grating cheese, such as Parmesan or Romano | |
| Although these cheeses contain high amounts of fat, a small amount goes a long way to flavor dishes. | |
| cheese, cream | yogurt cheese |
| OR purchased low-fat or nonfat cream cheese | |
| Do not cook over high heat. | |
| OR domestic neufchatel cheese | |
| cheese, ricotta | pureed low-fat cottage cheese |
| OR nonfat cream cheese | |
| OR yogurt cheese | |
| Do not cook over high heat. | |
| chicken, dark meat | white meat chicken |
| with skin | without skin |
| Tip: cook chicken breasts with skin and remove skin just before eating. This helps the chicken stay juicy. | |
| chocolate | carob |
| Carob's fat and calories are similar to chocolate's, but carob contains no caffeine. | |
| OR cocoa | |
| Use recipes that contain pure cocoa instead of chocolate. These recipes will usually contain fewer calories and fat, but watch for added butter and oil. For a rich chocolate flavor, choose "Dutch-processed" cocoa. It may be a little more expensive than the regular version, but the results are well worth it. | |
| coconut milk | 1 cup nonfat yogurt |
| 1 1/2 cups | + 1/2 cup nonfat milk |
| + 1/2 tsp. coconut extract | |
| Combine all ingredients; do not boil. | |
| cookies, high-fat | meringue cookies |
| Watch for high-fat additions, such as chocolate chips and/or nuts. | |
| OR purchased gingersnaps, sugar wafers, animal crackers, fig or other fruit bars, graham crackers or vanilla wafers | |
| Some brands contain more fat and calories than others. Check the labels for nutritional information. | |
| OR low-fat or nonfat versions of purchased cookies | |
| crackers | melba toast |
| OR flatbread | |
| OR lavosh | |
| OR matzo | |
| OR rice crackers | |
| OR baked tortilla wedges, page 38 | |
| OR baked pita bread wedges, page 38 | |
| Avoid butter crackers and "flavored" crackers with extra sugars and fats. | |
| cream, heavy | very cold evaporated skim milk |
| for whipping | |
| cream, heavy | evaporated skim milk |
| not for whipping | OR low-fat or nonfat plain yogurt |
| cream, sour | low-fat or nonfat sour cream |
| OR low-fat or nonfat plain yogurt | |
| OR buttermilk | |
| creme fraiche | low-fat or nonfat plain yogurt |
| custard, for baking | 1/2 cup egg substitute |
| + 1 cup evaporated skim milk | |
| Season with salt and pepper or sugar to taste, depending on the dish. | |
| eggs | 1/2 cup egg substitute |
| 2 | OR 4 egg whites |
| OR 1/2 cup applesauce, for baking | |
| flour | 2 tsp. cornstarch |
| for thickening | OR 2 tsp. arrowroot |
| 2 tbs. | Bring cooking liquid to a boil. Whisk arrowroot or cornstarch with a small amount of cold water or cold cooking liquid until consistency is like heavy cream. Add mixture slowly to hot liquid, stirring constantly, until desired thickness is reached. |
From Kitchen Solutions, by Bristol Publishing Enterprises. Copyright © 1998 by Bristol Publishing Enterprises. Excerpted by arrangement with Bristol Publishing Enterprises. $24.95. Available in local bookstores, or call 800-346-4889, or click here.
