Healthy Recipe Substitutions

Would you like to cook up some traditional or old family recipes but hesitate to do so because of their high fat or saturated fat content? Try some of these substitutions. Your dishes will be healthier and still taste good.

Recipe Calls ForHealthy Substitutions
1 Tbl butter1 Tbl olive oil

1 Tbl canola oil
1 oz hard cheese1 oz low-fat cheese

1 oz soy or rice cheese

2 Tbl grated Parmesan
1 whole egg2 egg whites

1-1/2 tsp EnerG Egg Replacer

1/4 cup liquid egg substitute
1 cup whole milk1 cup 1% or 2% milk

1 cup skim milk

1 cup unsweetened soy milk
1 cup sour cream1 cup plain non-fat or low-fat yogurt

1 cup pureed low-fat cottage cheese

1 cup plain soy yogurt

Tofutti Sour Supreme

Soymage low-fat sour cream alternative
1 cup mayonnaise1 cup low-fat mayonnaise

1 cup plain non-fat or low-fat yogurt

1 cup Vegenaise

1/2 cup non-fat yogurt and 1/2 cup reduced fat mayonnaise
1 cup whole milk ricotta cheese1 cup part-skim ricotta

1 cup cottage cheese § 1 cup low-fat cottage cheese
1 cup heavy cream1 cup half and half

1 cup evaporated whole milk

1 cup evaporated skim milk
1 oz cream cheese1 oz reduced-fat cream cheese

1 oz SoyaKaas soy cream cheese

Organic neufchatel cheese

Tofu cream chie
1 cup ice cream1 cup low-fat ice cream

1 cup frozen yogurt

1 cup sorbet

1 cup Sweet Nothings

1 cup soy ice cream

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Harvest Co-op

580 Massachusetts Avenue, Cambridge, MA 02139 617-661-1580
3815 Washington Street, Jamaica Plain, MA 02130 617-405-5300
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