Cooking Substitutions

Healthy Cooking Substitutions

Instead of:


1 cup cream

1 cup evaporated milk

Cream to thicken soups

Pureed potatoes or vegetables

Stick margarine

Small amounts of olive oil or canola oil

2 ounces cheddar cheese

1 ounce reduced fat sharp cheddar cheese

White rice

Brown rice, bulgur, kasha, quinoa, whole wheat cous cous

Meat or poultry for stir fry

Tofu (extra firm) seitan, tempeh, or more vegetables

Ground beef

Ground turkey, finely chopped vegetables with less meat, crumbled firm tofu, tempeh, seitan, soy crumbles, beans

Sugar as sweetener

1 tsp honey or artificial sweetener

Butter, margarine, or vegetable oil for sautéing

Fat free cooking spray, chicken or vegetable broth, or a small amount of olive oil

1 cup mayonnaise

1 cup plain non or low fat yogurt or 3/4 cup plain yogurt with 1/4 cup or less low-calorie mayonnaise or use “light” mayonnaise