Healthy Substitutions

 

One of the best ways to lower sugar, calories and fat is to make healthy substitutions when cooking. 

 Here is a list of ways to do that:

 

 

Instead of 1 cup Butter, use 1/2 cup butter plus 1/4 cup plain nonfat yogurt; or 1/2 cup butter plus 1/2 cup applesauce, pureed pumpkin or banana.

Instead of 1 cup Oil, use 3/4 cup nonfat yogurt, or 1 cup applesauce, pureed pumpkin or banana. 

Instead of Mayonnaise, use 2 parts nonfat plain yogurt plus 1 part Dijon mustard.

Instead of Sour Cream, use nonfat thick Greek yogurt.

Instead of 1 cup Heavy Cream, use 1 cup evaporated skim milk.; or 1/2 cup heavy cream plus 1/2 cup nonfat plain yogurt..

Instead of Salt, use herbs and spices.

Instead of 1 cup White Flour, use 1/2 cup white flour plus 1/2 cup whole wheat flour

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