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