Substitution Solutions

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.




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 cider 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 or

Ener-G Egg Replacer

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
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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