Looking for some easy substitutes to reduce fat and calories in your cooking? 

  • Creamed soup = Mashed potato flakes, pureed white beans, or pureed carrots (add until you get the desired consistency)
  • Frosting = Whipped cream or homemade pudding
  • Canola oil = Greek yogurt – ¾ c yogurt per 1 c oil
  • Mayo = Greek yogurt, mashed avocado, olive oil, hummus, pesto, mustard, cottacge cheese, or almond butter (equal to the amount of mayo)
  • Tortillas = Lettuce leaf
  • Sour Cream = Greek Yogurt (1:1 ratio)
  • Mashed Potatoes = Mashed cauliflower, celery root, parsnip, or carrot (1:1 ratio)
  • Pasta = Spaghetti squash, zucchini, shredded cabbage, eggplant ribbons, bean sprouts
  • White Flour = Black bean puree (1:1 ratio)
  • Chocolate Chips = Carob Chips (1:1 ratio)
  • White Sugar = Cinnamon (1t cinnamon per 1 T sugar)
  • Heavy Whipping Cream = Evaporated milk (1:1 ratio)
  • Sugar = ¾ c honey: 1 c sugar; in baking reduce liquids by ¼ and mix in 1/4t baking soda per c honey used
  • Butter/Shortening = Applesauce, mashed avocado, or mashed banana (1:1 ratio)

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