substitutions chart (heart healthy) by freda

★★★★★ 5
cookin4me avatar
By FREDA GABLE
from Vanc. (born in Savannah, Ga), WA

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.

★★★★★ 5
serves all

Ingredients For substitutions chart (heart healthy) by freda

  • 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

How To Make substitutions chart (heart healthy) by freda

  • 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.
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