Most recipes can substitute a healthy oil for fat. Use ¼ less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil
Shortening, butter, or oil in baking
Use applesauce, prune puree or low fat yogurt to replace butter, shortening or oil in the exact amount. May need to reduce baking time by 25% to avoid a dry cake.
Whole milk, half and half or evaporated milk
Replace with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.
Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods, use cooking spray, water, broth or nonstick pans. Use ¼ c. Canola Oil at medium temp to fry foods.
Full-fat cream cheese
Substitute with low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Use low-fat yogurt to replace higher fat dairies in recipes.
Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese
Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.
Frying in fat
Effective cooking methods are: bake, boil, broil, grill, poach, roast, stir-fry, or microwave.
Regular mayonnaise or salad dressing
Low fat, reduced or nonfat mayonnaise or salad dressing. Top off salads: Whisk lemon juice, oil, oregano and pepper together.
Buy water-packed canned products.
Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.
By: Kimberly Crocker