This is a list I compiled from a few websites that may help those of you who are looking to cook or bake with different ingredients for a healthier meal.
**Interesting fact my sister discovered_Coffee stops burning sensation after eating hot/ spicy food***Let me know if that worked for anyone else.
SUBSTITUTIONS
- vanilla yogurt instead of buttermilk
-applesauce instead of oil,
-and cut out the sugar
Whole-wheat flour for half of the called-for all-purpose flour in baked goods
* Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Bacon :Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter:shortening or oil in baked goods
Applesauce or prune puree for half of the called-for butter, shortening or oil
* To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening.
Butter, margarine, shortening or oil to prevent sticking:Cooking spray or nonstick pans
Creamed soups: Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Dry bread crumbs: Rolled oats or crushed bran cereal
Eggs: Two egg whites or 1/4 cup egg substitute for each whole egg
Enriched pasta: Whole-wheat pasta
Evaporated milk: Evaporated skim milk
Fruit canned in heavy syrup: Fruit canned in its own juices or in water, or fresh fruit
Fruit-flavored yogurt: Plain yogurt with fresh fruit slices
Full-fat cream cheese: Fat-free or low-fat cream cheese, Neufchatel(very good) or low-fat cottage cheese pureed until smooth
Full-fat sour cream: Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Ground beef: Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Iceberg lettuce: Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Margarine in baked goods:
Trans fat-free butter spreads or shortenings that are specially formulated for baking
* If ingredient lists include the term "partially hydrogenated," it may have up to 0.5 grams of trans fat in one serving. To avoid dense, soggy or flat baked goods, don't substitute diet, whipped or tub-style margarine for regular margarine.
Mayonnaise: Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Meat as the main ingredient: Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Oil-based marinades: Wine, balsamic vinegar, fruit juice or fat-free broth
Salad dressing: Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt such as garlic salt, celery salt or onion salt: Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables: Low-sodium or reduced-sodium versions
Soy sauce: Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Syrup Pureed fruit: such as applesauce, or low-calorie, sugar-free syrup
Table salt Herbs: spices, fruit juices or salt-free seasoning mixes or herb blends
White bread: Whole-wheat bread
White rice: Brown rice, wild rice, bulgur or pearl barley
Whole milk: Reduced-fat or fat-free milk
1 cup heavy cream (in recipes, not for whipping): 2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk
SUGAR SUBSTITUTIONS
Sugar is responsible for the texture, flavor and tenderness of a baked product; the color of the crumb changes with increases or decreases in sugar content.
Substitutions for sugar include brown sugar, maple sugar, maple syrup, honey, sorghum syrup and corn syrup.
Brown sugar can substitute for white sugar, except in white shortened cakes and sponge cakes. However, the texture will be different, because brown sugar causes the grain to be coarse, and the volume may not be as great. Brown sugars are usually used in bakery products, cereal coating, table syrups, baked beans, mincemeat, hams, bacon, and popcorn coatings. Use one cup firmly packed brown sugar for each cup granulated sugar.
You can use various syrups in cake batter, but there will be a difference in the appearance and flavor of the baked product.
In many cake or cookie recipes, you can replace up to one half of the sugar with corn syrup without seriously affecting the results. Reduce the liquid in the recipe by 1/4 cup for each cup of syrup used.
Maple syrup can substitute for sugar in some recipes. Use 3/4 cup maple syrup for each cup of granulated sugar. Add 1/4 teaspoon soda for each cup of maple syrup used. Reduce the liquid by 3 tablespoons.
You may use molasses in recipes calling for brown sugar. Substitute 1/4 cup molasses or sorghum for canning, freezing fruits or for jelly-making. Their flavor can overpower the fruit flavor and their sweetness varies.
Coconut milk nutrition facts therefore vary depending on whether you are talking about the actual milk squeezed from the fruit or the water that is left behind when the fruit hardens. The water makes a refreshing beverage which is rich in electrolytes and so is naturally rehydrating. It is low in fat, relatively low in calories and has no cholesterol. It makes a great sports drink because it replenishes several essential vitamins that are lost when we sweat, like potassium and chloride. It also contains lauric acid, a nutrient found in natural mother’s milk.
