SUBSTITUTIONS CHART (Heart Healthy) by freda

FREDA GABLE

By
@cookin4me

Just found this list in a book I am reading that was compiled by the Kiwanas club Members.
May be worth Knowing, & Keeping.

Note: I may be adding to this List As I Learn More Reliable Substitutions.


Featured Pinch Tips Video

Comments:

Serves:

all

Ingredients

SUBSTITIONS, (HEART HEALTHY CHOICES)

1 cup of
butter, can be replaced with same amt of margarine, or 3/4 cup polyunsaturated oil
1 Cup
heavy cream, can be replaces with 1/3 cup oil or margarine with3/4 cup skim milk.
1 Cup
whole milk, can be replaced with 1 cup skim, milk, or 1& milk or skim canned milk
1 Cup
sour cream, can be replaced with 1 cup plain non-fat yogurt.
BUTTER
hard shortenings, bacon fat, chicken fat, all can be replaced with soft margarine.
1 whole
egg, can be replaces with 2 egg whites, or 1 egg equivilent egg substitute.
Chocolate
1 oz.baking chocolate, can be replaced with 3 tbs cocoa and 2 tbs margarine ( to lower sat. fat)
Mayo
regular mayonaise & miracle whip, replace with non-fat miracle whip, or combination of plain yogyrt with light mayonaise, or use light mayonaise sparingly.
CHEESE
hard-type cheese, replace with part-skim milk, softer cheeses & 1% or 1 1/2% cottage cheese or skim ricotta.
ice cream
can be replaced with ice milk, non-fat frozen yogurt, non-fat ice cream, sorbet, sherbert, fruit ice, or ice pops.
OILdressin
reg. oil bases salad dressings, can be replaced with fat-free, colesterol free brands, or made from scratch with acceptable oil
Cream Soup
cream soup base, can be replaced with 1%, non-fat, or powdered milk.
Rolls
croissants, rich dinner rolls, muffins, doughnuts, high-fat crackers, all can be replaced with, non-fat pretzils, lower-fat crackers, english muffins, rice & popcorn cakes, whole-grain breads, & rolls
MEATS
choose fresh, chicken, beef, pork,
Snacks
sweets, replace with fresh fruits, such as all melons, apples,grapes, & bananas
SALT
replace with low salt, no salt, or spices
SUGAR
replace with sugar substitutes, splenda, stevia, (read your lables for sodium)
Thickners
replace with cornstarch, flour, tapioca,
Soup Base
replace with home made, & frozen, or fat free, low sodium, salt free boulion bases

Directions Step-By-Step

1
Begin with Improving your Knowledge of sources of FAT, COLESTEROL, SUGAR, & SALT.
2
NEXT; Learn about "SUBSTITUTIONS".
What food item will work just as well as the higher FAT, Higher SALT, and Higher Colesterol Item.
3
Print and Keep this Chart Handy in your Kitchen Cabinet.