Healthy Ingredient Substitutions

 

To meet your patrons’ desire for healthier menu items, you can often modify existing recipes to reduce calories, saturated fats, and cholesterol.  Substituting “lighter” alternatives for “heavier” ingredients can often be achieved with little if any effect on taste, texture, and perception of richness.

 

Substitutions to Reduce Fats/Cholesterol

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Special Preparation Techniques for Lowfat Dairy Products

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Other Preparation Techniques and Substitutions

 

  • Steam or stir-fry vegetables to preserve nutrients.
  • Rinse canned vegetables under cold water to reduce sodium level.
  • Substitute whole grain flours for all-purpose white flours.
  • Use herbs, vinegar, tomatoes, onions, and/or fat-free or lowfat sauces or salad dressings.
  • For tuna and chicken salad, replace 1 c. mayonnaise with fat-free plain yogurt plus Dijon mustard added to taste.

 

 

Sources:

 

American Heart Association: www.heart.org/HEARTORG/Caregiver/Replenish/Top10CookingTips/Top-10-Cooking-Tips_UCM_301837_Article.jsp

 

Utah State University Extension: www.extension.usu.edu

 

Mayo Clinic – “Healthy recipes: A guide to ingredient substitutions”: www.mayoclinic.org/healthy-recipes/art-2004719

Ingredient

"Lighter" Substitution

Butter/solid margarine – 1 c.

 

 

 

Canola oil – ⅞ c.

Sunflower oil – ⅞ c.

Olive oil – ¾ c.

Applesauce – ¾ c. – 1 c.

Prune purée – 1 c.

Banana purée – 1 c.

Cooking oil – 1 c. (for baking)

 

Applesauce – 1 c.

Applesauce – ½ c. PLUS Cooking oil – ½ c

 

Heavy cream – 1 c.

 

Evaporated skim milk – 1 c.

Nonfat yogurt – ¾ c. PLUS Skim milk – ¼ c.

Nonfat yogurt – ½ c. PLUS Heavy cream – ½ c.

Whole milk – 1 c.

Buttermilk – 1 c.

2% milk – 1 c.

Full-fat yogurt – 1 c.

Part-skim yogurt – 1 c.

Sour cream – 1 c.

 

Nonfat sour cream – 1 c.

Nonfat yogurt – 1 c.

Lowfat yogurt – 1 c.

Skim milk – 2 Tbsp. BLENDED WITH Lemon juice – 1 Tbsp. & Lowfat Cottage cheese – 1 c.

Cream cheese – 8 oz.

 

Fat free ricotta – 8 oz.

Part skim ricotta – 8 oz.

Cheddar cheese – 1 c. (for flavor)

Sharp/extra-sharp cheddar cheese – ½ c. 

 

Whole eggs – 1

Egg whites – 2

 

Product

Problem

Solution

American, Cheddar, Jack, Mozzarella, Swiss

Fat-altered cheeses such as these do not melt as well as natural, full-fat cheeses

Shred cheese before using; use a lower temperature; heat gently until cheese is just melted

Ricotta

Grainy texture

Purée before using

Sour Cream

Separates when heated

Add 1 Tbsp. flour per c. and blend well; use a lower temperature; heat gently

Yogurt

 

Separates when heated

 

Add 2 Tbsp. flour per c. and blend well; use a lower temperature; heat gently