substitutions chart (heart healthy) by freda

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