| Traditional Ingredients |
Healthy Substitute |
Butter
1 cup of butter in baking.
1 cup oil or fat for basting.
1 cup of fat for sautéeing |
Canola, mild olive oil, prune puree or applesauce
1 cup of applesauce.
1 cup fruit juice or low fat stock.
4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates. |
| 1 ounce of chocolate |
3 tablespoons cocoa |
| 2 eggs |
1 egg + 2 whites or egg substitute |
| Cream, whole milk (in batters, muffins or batters, muffins or
biscuit doughs) |
Skin or lowfat (1%) milk |
Cream Cheese
(in cheesecake)
8 ounces cream cheese
|
Lowfat ricotta + yogurt
light cream cheese
8 ounces
yogurt cheese |
| Ricotta cheese, whole-milk |
1/2 whole milk ricotta plus either part-skim ricotta or lowfat (1%)
cottage cheese |
1 cup Sour Cream
1 cup sour cream |
1 cup Plain yogurt
1 cup lowfat cottage cheese +
2 tablespoons skim milk + 1 tablespoon lemon juice |
| Whipped cream, ice cream (to top cakes, pies, warm fruit desserts)
|
Frozen yogurt, Lowfat yogurt |
1 cup whipped cream
(in mousse mixtures) |
3 stiffly beaten egg whites
or 3/4 to 1 cup Yogurt Cheese |
| 1 cup whipping or heavy cream |
1 cup evaporated skim milk or 2 teaspoons cornstarch or 1 tablespoon
flour whisked into 1 cup nonfat milk |
| 1 egg |
2 egg whites |
MoonDragon's Nutritional Recipe Index