Low fat cooking isn’t as challenging as one might predict. Below you will find some common substitutions that will serve you well, and even a few uncommon ones I think you’ll like. Some items will be shown as “Replace This” with “This”. Other substitutions require a simple recipe to make the magic happen.
If you have any good substitutions you’d like to contribute, please be sure to email me and I’ll be happy to test it out and add it to the list.
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REPLACE THIS |
WITH THIS |
CONTRIBUTED BY |
| Allspice (1 tsp.) | 1/2 tsp. cinnamon + 1/4 tsp. nutmeg + 1/4 tsp. ground clove | Kraft Foods |
| Baking Soda (1 tsp.) | 2 tsp double-acting baking powder + replace acidic liquid ingredient in recipe with non-acidic liquid | Kraft Foods |
| Baking Powder (1 tsp.) | 1/4 tsp. baking soda + 1/2 tsp. cream of tartar | Kraft Foods |
| Balsamic Vinegar | Equal amount of sherry or cidar vinegar | Lesli |
| Balsamic Vinegar | Equal amount of sherry or cidar vinegar | Kraft Foods |
| Coconut Milk | Fat Free Coconut Milk | Lesli |
| Cream of Tartar (1/2 tsp.) | 1/2 tsp. white vinegar or lemon juice | Kraft Foods |
| Egg (1 whole large egg) | 2 egg whites | Kraft Foods |
| Fat in Baking | Take the Fat Out of Baking – Chart | Brilliant Chefs |
| Fresh Herbs | Dried Herbs | Lesli |
| Garlic (1 fresh clove) | 1 tsp. Garlic Salt or 1/8 tsp. Garlic Powder or 1/4 tsp. dried minced garlic | Kraft Foods |
| Gingerroot (1 Tbsp. minced) | 1/8 tsp. ground ginger powder or 1 Tbsp. rinsed and chopped candied ginger | Kraft Foods |
| Herbs, Fresh (1 Tbsp.) | 1 tsp. dried herbs | Kraft Foods |
| Italian Seasoning (1 tsp.) | 1/2 tsp. dried basil + 1/4 tsp. dried oregano + 1/4 tsp. dried thyme | Kraft Foods |
| Mushrooms, fresh (1 cup sliced and cooked) | 1 can (4 oz.) mushrooms, drained | Kraft Foods |
| Mustard, Prepared (1 Tbsp.) | 1/2 tsp. dry mustard powder + 2 tsp. white vinegar | Kraft Foods |
| Onion (1 small minced) | 1/2 tsp. onion powder | Kraft Foods |
| Poultry Seasoning (1 tsp.) | 1/4 tsp. ground thyme + 3/4 tsp. ground sage | Kraft Foods |
| Pumpkin Pie Spice (1 tsp.) | 1/2 tsp. ground cinnamon + 1/4 tsp. ground ginger + 1/8 tsp. allspice + 1/8 tsp. nutmeg | Kraft Foods |
| Sour Cream (1 cup) | 1 cup plain non-fat yogurt OR 1 Tbsp. lemon juice and enough evaporated skimmed milk to equal 1 cup | Kraft Foods |
| Tomato Juice (1 cup) for cooking | 1/2 cup tomato paste + 1/2 cup water | Kraft Foods |
| Tomato Sauce (1 cup) for cooking | 1/2 cup tomato paste + 1/2 cup water | Kraft Foods |
| Wine, Red (1 cup) | 1 cup nonalcoholic wine*, apple cider, beef broth or water | Kraft Foods |
| Wine, White (1 cup) | 1 cup nonalcoholic wine*, white grape juice, apple juice, chicken broth or water | Kraft Foods |
| *Non-alcoholic wine & beer still have some alcohol content. Not recommended for recovering alcoholics or those with a drinking addiction. | ||
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