1 cup All Purpose Flour = 1 cup Whole Grain Flour
- don't just assume that brown flour is Whole Grain - Whole Wheat is not the same thing.
- This works best in breads - try 1/2 and 1/2 for cookies.
- Sometimes it will be necessary to increase the liquid in a recipe when making this change.
1 cup Sugar = 1 cup Unsweetened Applesauce
- Just replace the desired amount of sugar with the same amount of Unsweetened Applesauce
- This changes reduces the calories.
- It works best in cookies, cakes and quick breads.
- Sometimes it might be necessary to decrease the other liquids in a recipe when making this substitution.
1 Whole Egg = 2 Egg Whites
- This is a great substitution for people with high cholesterol or wanting to add protein.
- A combination of Whole Eggs and Egg Whites works best in all baked goods.
1 cup Sour Cream = 1 cup Plain, Non-Fat Greek Yogurt
- This significantly cuts down fat and add protein.
- This works best for cream-based soups, dips and salad dressings.
- You can also use Non-Fat Greek Yogurt in place of Mayonnaise in Tuna, Chicken and Egg Salads.
1 cup Heavy Cream = 1 cup Evaporated Skim Milk
- This change works best for soups and casseroles.
- Evaporated milk won't whip or thicken the way cream does, but if Heavy Cream is an ingredient in a baked good, this is a substitution that works well.
1 cup Sour Cream = 1 cup Cottage Cheese
- Cottage Cheese is a rich source of protein and calcium.
- It is typically much lower in fat and calories.
- This works best for dips.
- For best results, puree your Cottage Cheese in a blender.
1 cup Butter = 1 cup Pureed Avocado
- This works best in baked goods, such a bread, muffins, cookies, cakes and pies.
- This eliminates saturated fats, increases healthy fats, and reduces calories.
- For best results, make sure the avocado is Well Blended.
1 cup Oil = 1 cup Fruit Puree
- Works best in baked goods, such as cake recipes, muffins and gingerbread, and can replace at least 1/2 the fat in cookies.
- Add 1/4 unsweetened applesauce for moisture
- This substitution may require a shorter baking time.
You don't need to make all these substitutions in one recipe - you don't even need to make the whole substitution. Start out with a 75%-25% ratio, or 1/2 and 1/2. Ease into in, Any healthy change is a good one, no matter how small it starts out as.
And perhaps it might be a good idea to not start your first experience with the 8 dozen cookies that you are making for the ladies' group cookie swap or the brownies for the school bake sale. Try a small test batch first. :)
