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)
