Fat Substitutions

High-Fat Food and Healthy Lower-Fat Substitutes

• Baking chocolate = A combination of cocoa and oil reduces the fat. 1 ounce baking chocolate = 3 tablespoons cocoa + 1 tablespoon oil
• Butter, margarine, or oil for baking = Try replacing all or part of the fat with sugar-free (well-blended) applesauce
• Butter, margarine, or oil for cooking = Combine monounsaturated oil with non-stick cooking spray and/or add broth or water for sautéing or stir-frying
• Cream for cooking = Evaporated, skim, or low-fat milk, or low-fat, low-carb soy milk. Try lowfat half-and-half
• Cream cheese for spreading = Whipped, light cream cheese
• Cream cheese for baking = 5% soft white cheeses (drained), light or whipped cream cheese, farmer and/or low-fat cottage cheese (drained), and/or part-skim or low-fat ricotta, yogurt cheese or low-fat drained yogurt (these can be used separately or in combination)
• Dressings = Homemade vinaigrette, olive oil and lemon juice or vinegar, flavored vinegars. Light or low-fat dressings (but keep an eye on the sodium)
• Eggs (every yolk has 70 kcal) = Substitute with 2 egg whites or use Egg Beaters
• Whole milk = Low-fat milk, skimmed milk, low-fat, low-carb soy milk
• Sour cream =Low-fat or light sour cream, yogurt
• Whipping cream = Low-fat or light version
• Yellow cheeses = Grating helps cut the amount: a small amount can go a long way. Choose low-fat versions.

Cooking and Baking Substitutions

• 1 cup self-rising flour = 1 cup all-purpose flour, 1/2 teaspoon salt plus 1 teaspoon baking powder
• 1 cup all-purpose flour = 11/4 cups bread crumbs from light bread or 11/2 cups rolled oats
• 1 cup wheat flour = 3/4 cup soy flour, 1 cup ground nut flour, or 1 cup ground rolled oats
• 1 teaspoon baking powder = 1/4 teaspoon baking soda plus 1/2 teaspoon cream of tartar
• 1 package vanilla sugar = 1 teaspoon vanilla extract
• 2 sticks margarine for cooking = 1 cup light margarine; for baking, the same plus 2 tablespoons flour
• 1 cup butter = 1 cup vegetable shortening plus 1/2 teaspoon salt
• 6-ounce package semi-sweet = 2 squares unsweetened chocolate plus 2 tablespoons oil and chocolate pieces, melted 1/2 cup sweetener
• 1 cup milk = 1/2 cup non-dairy creamer or soy milk plus 1/2 cup water
• 1 tablespoon cornstarch (to thicken) = 2 tablespoons regular, whole wheat or soy flour
• 1 tablespoon flour (to thicken) = 1/2-⅔ tablespoons cornstarch, whole wheat or soy flour
• 1 fresh garlic clove = ⅛ teaspoon garlic powder or 1 teaspoon garlic salt
• 2 tablespoons minced onion = 1 teaspoon onion powder
• 1 tablespoon fresh herbs = 1 teaspoon dried herbs
• 1 cup ketchup = 1 cup tomato sauce, 1/2 cup sweetener plus 2 tablespoons vinegar
• 1 cup tomato juice = 1/2 cup tomato sauce plus 1/2 cup water
• 2 cups tomato sauce = 3/4 cup tomato paste plus 1 cup water