Healthy Substitutions

To reduce the amount of fat and cholesterol
If your recipe calls for:	Try substituting:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening, and don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or use nonstick pans
Creamed soups	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Evaporated milk	Evaporated skim milk
Full-fat cream cheese	Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
Full-fat sour cream	Fat-free plain yogurt, or fat-free or low-fat sour cream
Ground beef	Extra-lean or lean ground beef, chicken or turkey
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Whole milk	Reduced-fat or fat-free milk

 

To reduce the amount of sodium
If your recipe calls for:	Try substituting:
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 garlic, celery or onions
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Table salt	Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

 

To reduce the amount of sugar
If your recipe calls for:	Try substituting:
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Fruit-flavored yogurt	Plain yogurt with fresh fruit slices
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

 

To increase the amount of nutrients, including vitamins, minerals and fiber
If your recipe calls for:	Try substituting:
All-purpose (plain) flour	Whole-wheat flour for half of the called-for all-purpose flour
Dry bread crumbs	Rolled oats or crushed bran cereal
Enriched pasta	Whole-wheat pasta
Iceberg lettuce	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
White bread	Whole-wheat bread
White rice	Brown rice, wild rice, bulgur or pearl barley

substitutions

Apple pie spice 1 teaspoon Subsitute: 1/2 teaspoon ground cinnamon plus 1/4 teaspoon ground nutmeg, 1/8 teaspoon ground allspice and dash ground cloves or ginger

Apple pie spice 1 tsp Subsitute: 1/2 tsp. ground cinnamon plus 1/4 tsp. ground nutmeg, 1/8 tsp. ground allspice, and dash ground cloves or ginger

Bacon,crisp-cooked, crumbles 1 slice Subsitute: 1 tablespoon cooked bacon pieces

Baking Powder 1 teaspoon Subsitute: 1/2 teaspoon cream of tartar plus 1/4 teaspoon baking soda

Balsamic vinegar 1 tablespoon Subsitute: 1 tablespoon cider vinegar or red wine vinegar plus 1/2 teaspoon sugar

Bread Crumbs, fine dry 1/4 cup Subsitute: 3/4 cup soft bread crumbs or 1/4 cup cracker crumbs or 1/4 cup cornflake crumbs

Broth, beef or chicken 1 cup Subsitute: 1 teaspoon or 1 cube instant beef or chicken bouillon plus 1 cup hot water

Butter 1 cup Subsitute: 1 cup shortening plus 1/4 teaspoon salt if desired

Buttermilk 1 cup Subsitute: 1 tablespoon lemon juice or vinegar plus enough mil to make 1 cup (let stand 5 minutes before using) or 1 cup plain yogurt

Cajun seasoning 1 tablespoon Subsitute: 1/2 teaspoon white pepper, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon ground red pepper, 1/2 teaspoon paprika and 1/2 teaspoon black pepper

Chocolate, semisweet 1 ounce Subsitute: 3 tablespoons semisweet chocolate pieces or 1 ounce unsweetened chocolate pieces plus 1 tablespoon granulated sugar or 1 tablespoon unsweetened cocoapowder plus 2 teaspoons sugar and 2 teaspoons shortening

Chocolate, sweet baking 4 ounces Subsitute: 1/4 cup unsweetened cocoa powder plus 1/2 cup granulated sugar and 3 tablespoons shortening

corn syrup (light) 1 cup Subsitute: 1 cup granulated sugar plus 1/4 cup water

Cornstarch (for thickening) 1 tablespoon Subsitute: 2 tablespoons all-purpose flour

Egg 1 whole Subsitute: 2 egg whites, or 2 egg yolks, or 1/4 cup refrigerated or frozen egg product, thawed

Emeril's Essence (or Bam) Subsitute: 5 Tbsp paprika, 1/4 cup salt, 1 cup garlic powder, 2 tbsp dried oregano, 2 tbsp thyme, 2 tbsp onion powder, 2 tbsp ground pepper, 2 tbsp ground red pepper(cayenne). blend together, store in tightly sealed container in cool dark place for up to 6 months.

flour, cake 1 cup Subsitute: 1 cup minus 2 tablespoons all-purpose flour

flour,self-rising 1 cup Subsitute: 1 cup all-purpose flour plus 1 teaspoon baking powder, 1/2 teaspoon salt and 1/4 teaspoon baking soda

Garlic 1 clove Subsitute: 1/2 teaspoon bottled minced garlic or 1/8 teaspoon garlic powder

Ginger, grated fresh 1 teaspoon Subsitute: 1/4 teaspoon ground ginger

Half-and-half or light cream 1 cup Subsitute: 1 tablespoon melted butter or margerine plus enough whole milk to make 1 cup

Herbs, snipped fresh 1 tablespoon Subsitute: 1/2 to 1 teaspoon dried herb, crushed or 1/2 teasponn ground herb

Molasses 1 cup Subsitute: 1 cup honey

Mustard, dry 1 teaspoon Subsitute: 1 tablespoon prepared (in cooked mixtures)

Mustard, prepared Subsitute: 1/2 teaspoon dry mustard plus 2 teaspoons vinegar

Old Bay Seasoning Subsitute: 1 TBS Celery Seed 1 TBS Whole Black Peppercorns 6 BayLeaves 1/2 tsp Whole Cardamom 1/2 tsp Mustard Seed 4 Whole Cloves 1 tsp Sweet Hungarian Paprika1/4 tsp Mace

Onion chopped 1/2 cup Subsitute: 2 tablespoons dried minced onion or 1/2 teaspoon onion powder

Poultry seasoning 1 teaspoon Subsitute: 3/4 teaspoon dried sage, crushed plus 1/4 teaspoon dried thyme or marjoram, crushed

Pumpkin pie spice 1 teaspoon Subsitute: 1/2 teaspoon ground cinnamon plus 1/4 teaspoon ground ginger, 1/4 teaspoon ground allspice and 1/8 teaspoon ground nutmeg

Self-Rising Flour Subsitute: use 1 cup all-purpose flour plus 1 1/2 teaspoons baking powder plus 1/2 teaspoon salt.

Sour cream, dairy 1 cup Subsitute: 1 cup plain yogurt

Sugar, brown 1 cup packed Subsitute: 1 cup granulated sugar plus 2 tablespoons molasses

Sugar, granulated 1 cup Subsitute: 1 cup packed brown sugar or 2 cups sifted powdered sugar

Taco Seasoning Subsitute: 1 Tablespoon chili powder, 1/2 teaspoon salt, 1 tea garlic salt, 2 t. onion powder, 1 t paprika, 1 t cumin, 1 t ground oregano and 1 t sugar

Tomato juice 1 cup Subsitute: 1/2 cup tomato sauce plus 1/2 cup water

Tomato sauce 2 cups Subsitute: 3/4 cup tomato paste plus 1 cup water

Vanilla bean 1 whole Subsitute: 2 teaspoons vanilla extract

Wine, red 1 cup Subsitute: 1 cup beef or chicken broth in savory recipes: cranberry juice in desserts

Wine, white 1 cup Subsitute: 1 cup chicken broth in savory recipes: apple or white graphe juice in desserts

Yeast, active dry 1 package Subsitute: about 2 1/4 teaspoons active dry yeast