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Volume I
January 25, 2002

Recipe Substitution Tricks

You don't need a bookshelf of recipes that say LEAN in the title to cook lighter. Post these fat-reducing substitution tips inside a kitchen cupboard and then apply one or more to your favorite recipes for a healthy diet.

Recipe Substitutions:

  • 1 egg = 2 egg whites or c. egg substitute or c. homemade egg substitute: combine 6 egg whites, c. nonfat powdered milk, 1 T. oil, and 6 drops yellow food coloring. Store in refrigerator up to one week.)

  • 1 cup cream = 1 cup evaporated skim milk

  • 1 cup shredded cheese = cup very sharp cheese or mix cup low fat cottage cheese with cup lower fat or regular cheese for casseroles

  • 1 cup whipped cream = try low fat vanilla yogurt for a change or try the fat fee whipped toppings.

  • 1 cup mayonnaise = cup plain low fat yogurt mixed with cup or less low calorie mayonnaise; or try the fat free kinds.

  • 1 cup sour cream = 1 cup plain low fat yogurt (take care not to boil this, or it will curdle). Or 1 cup Mock Sour Cream: blend 1 c. low fat cottage cheese, 2 T. buttermilk and -1 t. fresh lemon juice in a blender until smooth.

  • 1 oz (square) baking chocolate = 3 T. cocoa + 1 T. oil

  • 1 pound ground beef = Try ground turkey! Or, use pound less per person; drain (and rinse if used for casseroles) the fat after cooking.

  • 1 c. crushed potato chips or corn chips = 1 c. rice crispies or cornflakes.

  • Fat in baked recipe = Try applesauce, pureed prunes, or sweet potatoes (replace up to 1/2 or all and coat your pans with nonstick spray).

  • * DVO welcomes your kitchen hints and cooking or nutrition questions! Email us and we'll post your hints and Q/A's in upcoming newsletters! *

    Baby Steps to Good Health

    Recipe Substitution Tricks
    Much to do about FAT: Tips for a healthier heart!

    --JEST FOR FUN--
    'Twas The Month After Christmas
    Efficiency Expert
    Finally, The Straight Dope On Food & Exercise
    To Exercise Or Not To Exercise
    Bachelor's Guide to FOOD STORAGE

    Indoor Swimming Pool

    --COOK'N TIP--
    How to spellcheck your Cook'n recipes

    Icing Innovations from reader Sue Higham

    International Recipes

    Copyright 2007 DVO Enterprises, Inc.