SUBSTITUTIONS CHART (Heart Healthy) by freda

1
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.

Rating:

★★★★★ 5 votes

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

How to Make SUBSTITUTIONS CHART (Heart Healthy) by freda

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.

Printable Recipe Card




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