Healthy Substitutions

Healthy substitutions

When the recipe calls for	Use this instead
Whole milk (1 cup)	1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil
Heavy cream (1 cup)	1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese
Sour cream	Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream
Cream cheese	4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (1 tablespoon)	1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil
Egg (1)	2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)
Unsweetened baking chocolate (1 ounce)	3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%