You can easily increase nutrition and trim calories in many of your favorite recipes by using the healthier alternatives listed below:


Instead of:Try:
1 cup cream1 cup evaporated skim milk
Cream to thicken soupsPureed potatoes or vegetables
Basting with oil or butterBasting with fruit juice, broth or wine
1 cup sour cream1 cup low fat cottage cheese plus 2 tbsp skim milk plus 1 tbsp lemon juice
High fat sauces over meat/poultryVegetable purees (blend steamed broccoli, sautéed onion, garlic, salt & pepper) or fruit salsa
White riceBrown rice, bulgur, kasha, quinoa, whole-wheat couscous
1 cup breadcrumbs3-4 slices toasted whole-grain bread, crushed; or 2 cups rolled oats
MayonnaiseAn equal amount of low fat yogurt or nonfat sour cream
Ground beefGround turkey breast; less meat plus finely chopped vegetables; crumbled tofu, tempeh or textured vegetable protein (soy crumbles); beans


Instead of:Try:
½ cup butter/margarine¼ cup applesauce (or other fruit puree) plus ¼ cup canola oil, butter or margarine
1 egg2 egg whites; ¼ cup liquid egg substitute
Sweetened condensed milkLowfat / nonfat sweetened condensed milk
Evaporated milkEvaporated skim milk
1 cup all-purpose flour1 cup whole wheat flour; 1 cup whole wheat pastry flour; 7/8 cup all-purpose flour plus 2 tbsp soy flour
ButtermilkAn equal amount of nonfat or low fat yogurt
1 oz unsweetened baking chocolate3-4 tbsp. cocoa powder plus 1 tbsp oil plus 1 tbsp sugar (for frosting or sauces); ¼ cup cocoa (for cakes or cookies)
1 cup chocolate chipsChopped dried fruit such as cranberries, raisins, apricots, cherries (for quick bread and muffins); chopped nuts
FrostingSliced fresh fruit; pureed fruit; light dusting of powdered sugar

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