Common Cooking Ingredients And Their “Smart Substitutions”
|
Traditional Ingredient
|
Smart Substitute
|
| All-Purpose Baking Mixes |
Whole Wheat And Whole Grain Baking Mixes |
| Bacon |
Extra Lean Turkey Bacon, Canadian Bacon, Soy Bacon |
| Beef |
Extra Lean Ground Beef, 99% White Meat Ground Chicken, 99% White Meat Ground Turkey, Soy Crumbles |
| Breadcrumbs |
Crushed High-Fiber Cereal, Quick Oats, Dried Whole Wheat Bread Made Into Crumbs |
| Butter (As A Topping) |
Non-Fat Butter Flavored Spray, Reduced Fat Parmesan Style Grated Topping, Drizzle Of Fat-Free Buttermilk |
| Butter Or Oil (For Cooking) |
Nonstick Cooking Spray, Broth, Water |
| Oil (For Baking) |
Fruit Purees (Prunes, Dates, Peaches), Unsweetened Applesauce, Mashed Bananas, Canned Pumpkin, Pureed Black Beans |
| Butter, Shortening, Margarine (For Baking) |
Fat free Butter Substitute, Fat free Buttermilk, Fat free Yogurt, Fat free Sour Cream, Fat Free Greek Yogurt, Fat free Cottage Cheese (all these can replace butter) |
| Buttermilk |
Low-Fat Or Skim Buttermilk |
| Canned Fruits |
Cans Labeled “Packed In Water” Or “Packed In Its Own Juices”, Frozen Fruit, Or Fresh Fruit |
| Canned Vegetables |
No Salt Added Canned Varieties , No Salt Added Frozen Vegetables, Or Fresh Vegetables |
| Chips |
Baked Chips, Soy Chips, Toasted Whole Wheat Pita Chips, Dehydrated Fruits And Vegetables, Homemade Oven Backed Potato Slices |
| Chocolate Chips |
Oats, 1/2 The Amount Of Mini-Chips, Raisins, Dates, Dried Cranberries, Poppy Seeds |
| Cream Cheese |
Non-Fat Cream Cheese |
| Ricotta Cheese |
Fat free Ricotta Cheese |
| Eggs |
Egg Substitute Or Egg Whites (2 Egg Whites Or 1/4 Cup Egg Substitute = 1 Whole Egg) |
| Enriched White Flours (all varieties) |
Whole Wheat Flour, Whole Grain Flour, Whole Wheat Pastry Flour, Whole Wheat White Flour, Defatted Soy Flour, Cornmeal, Oat Flour, Brown Rice Flour, Buckwheat Flour, Graham Flour, Bran, Wheat Germ, Rye Flour, Spelt Flour,, Amaranth Flour, Durham Flour, Gluten free Flour, etc. |
| Evaporated Milk |
Evaporated Skim Milk |
| Half N’ Half |
Fat-Free Half N’ Half |
| Hard, Sliced, Shredded Cheese |
Fat-Free Cheese: Sliced And Shredded |
| Ice Cream |
Fat-Free Frozen Yogurt, Fat-Free Ice Cream, Fat-Free Cottage Cheese And Berries |
| Jelly/Jam |
No Sugar Added Varieties |
| Juice |
No Sugar Added Juices, Real Fruit (Get The Vitamins AND The Fiber) |
| Maple Syrup |
Purred Fruits, Apple Butter, Apple Sauce, Fat-Free/Sugar-Free Syrup |
| Marinades |
Non-Fat Marinades, Spice Runs, Salt-Free Marinades, Fat-Free Italian Dressing, Vinegars, Fruit Juices, Broths |
| Mayonnaise |
Non-Fat Mayonnaise |
| Popcorn |
94% Fat Free Popcorn, Homemade Plain Popcorn Spritzed With A Non Fat Butter Spray |
| Salad Dressing |
Fat-Free Salad Dressing, Vinegars, Mustard And Honey |
| Salt And Seasoned Salts |
Low-Sodium Salt, Salt-Free Table Blends, Herbs And Spices, Finely Chopped Garlic, Ginger, Scallions, Shallots, Or Onions |
| Sausage |
Turkey Sausage, Chicken Sausage, Soy Sausage |
| Soda |
Seltzer Water And Lemon Wedges |
| Sour Cream |
Non-Fat Sour Cream |
| Sour Cream |
Non-Fat Sour Cream Or Nonfat Plain Yogurt (0% Fat Greek Yogurt Is Extra Rich-Tasting!) |
| White Bread |
Whole Wheat And Whole Grain Breads |
| White Pasta |
Whole -Wheat Pasta, Protein-Enriched Pasta |
| White Rice |
Brown Rice, Wild Rice, Barley, Bulgur, Whole Wheat Couscous, Quinoa |
| Whole Milk |
Skim Milk, Soy Milk, Unsweetened Almond Milk |
| Wraps |
Whole Wheat Pita Bread, Whole Wheat Lavash, Whole Wheat/Low-Carbohydrate Tortillas, Lettuce Or Cabbage Leaves |
