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Published on August 28, 2013

How to Make Healthy Cooking Substitutions

August 28, 2013

Eggs. Substitute one large egg for two egg whites or ¼ cup egg substitute. Do not substitute all of the eggs in the recipe for egg whites because the results may have a different consistency.  If the recipe calls for four eggs, substitute only two for the whites.

Butter/Oil. Substitute with an equal amount of applesauce. Do not substitute the entire amount of fat in the recipe with applesauce because the fat does add flavor.  Substitute anywhere from ½ to ¾ of the amount of fat for applesauce.

Sour Cream. Substitute light/nonfat sour cream or nonfat plain yogurt.  If recipe requires cooking, only use nonfat in sweet recipes.

White flour. Substitute whole wheat flour or whole wheat white flour. Substitute only up to ¾ of white flour for whole wheat flour because the consistency may be much denser if you use all whole wheat flour.

Nuts. Substitute by reducing the amount in half and toasting them. Toasting the nuts helps enhance the flavor allowing to reduce the amount the recipe indicates.

Heavy Cream. Substitute evaporated skim milk, light cream or half and half. When making soups or casseroles use evaporated skim milk.  When baking use light cream or half and half.

Buttermilk. Substitute low fat buttermilk or sour milk. To make sour milk mix 1 cup of skim milk with 2 tablespoons of lemon juice or vinegar.

Cream Cheese. Substitute low fat or nonfat cream cheese. Nonfat cream cheese produces dips and cake frostings that are runny. 

Regular Cheese. Substitute low fat or nonfat. Do not use nonfat in cooked foods because it does not melt well.

Chocolate Chips. Substitute half the indicated amount with mini chocolate chips.


Melissa Romano, RD, LDN
Certified Diabetes Educator

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