Ideas for healthy substitutions
Select an ingredient from the list below to get a list of healthy items you can use in its place.
| If your recipe calls for: |
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Try these healthy substitutions:
- Evaporated skim milk (in baked goods, sauces and soups).
- Nonfat milk with 1 T unsaturated oil (per cup of milk).
- A mix of equal parts low-fat yogurt and low-fat cottage cheese.
- Evaporated skim milk.
- Puree of cooked potatoes, onion and celery (in soups).
- A mix of equal parts low-fat yogurt and low-fat cottage cheese.
- Puree of cooked potatoes, onion and celery (in soups).
- Low-fat yogurt or low-fat mayonnaise.
- Mustard or ketchup (on sandwiches).
- Roasted garlic spread.
- Broth, nonfat milk, or fruit juice in place of up to half of the butter or oil.
- Apple butter or applesauce for at least half the oil or butter.
- Cooking spray.
- Water or broth instead of sautéing.
- Egg whites.
- Egg substitute.
- Lean or extra lean meat.
- Beans.
- Vegetarian meat substitutes.
- Cinnamon.
- Ginger.
- Nutmeg.
- Vanilla.
- Shredded carrots.
Sources include: American Cancer Society; American Dietetic Association
