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Heart-Healthy Substitutions

By September 26, 2023No Comments

If you’re looking for ideas on how to make your favorite recipe healthier. Try these ideas. Remember to experiment. The first try may not work.

Heart-Healthy Substitutions
1 whole egg                2 egg whites

1 egg white + 1 tsp oil
1/4 C egg substitute

2 whole eggs               1 egg + 1 egg white

1 C whole milk            1 C skim or 1% milk

1 C light cream            1 C evaporated skim milk
3 T oil + enough skim milk to make 1 C

1 C heavy cream         1 C evaporated skim milk

                                    2/3 C skim milk + 1/3 C oil

1 C whipped cream     1 C whipped evaporated skim milk

1 C evaporated milk    1 C skim evaporated milk

1 C whole milk yogurt 1 C low-fat or nonfat yogurt

1C sour cream             1 C plain low-fat or nonfat yogurt
1 C low-fat cottage cheese + 2 T lemon juice
1 C buttermilk

1 C butter                    1 C margarine
3/4 C vegetable oil
Baked goods: 1 C unsweetened applesauce
Baked goods: 1 C prune purée

1 C shortening, lard    2/3 C vegetable oil

1 oz baking chocolate 3 T cocoa powder + 1 T oil

1 T salad dressing       1 T low-fat salad dressing
1 T balsamic vinegar

White (all-purpose) flour        Replace 1/2 with whole-wheat flour or 1/3 with oat bran

Egg noodles                Noodles made without eggs

White rice                   Brown rice (cooking time may require adjustment)

Cheese                        Low-fat cheese made with part-skim milk

Peanut butter              Natural (non-hydrogenated) peanut butter

Mayonnaise                Low-fat or nonfat mayonnaise (and use nonfat yogurt for half)

Chicken broth              Defatted, low-sodium chicken broth

Bouillon cube              Low-sodium bouillon cube

Sugar                           Reduce by one-third or one-half

Garlic salt                    Garlic powder

Onion salt                   Freeze-dried onion; onion powder

Ground beef                Ground turkey breast (half or more)

Tuna canned in oil       Tuna canned in water

Poultry                        Skinless white meat poultry

Bacon                          Canadian bacon, lean ham

Pork                             Chicken, white meat

Chicken liver                Chicken, white meat

Veal cutlet                   Turkey cutlets

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