We all need fat to live. The human brain cannot function without sufficient fats. Many vitamins are exclusively fat-soluble, and would do us no good without it. But when so much of our diet as Americans consists of high-fat foods with little in the way of nutritional value, and "diet" foods fall flat on the palate, how do we find ways to cut back, while still enjoying the great taste we need to feel satisfied?
First thing's first: start eating at home more often. You can't control what's going on in any other chef's kitchen but your own. But what then? Your shelf is full of old-fashioned cookbooks from before the invention of Splenda. Not to mention those lard- and shortening- filled family recipes handed down from previous generations. You might be surprised to learn that you can, in fact, make Mom's Famous Double-Chocolate Brownies... and not only that, you can eat them too! All those recipes need is a little updating to the 21st century, and that is easy enough to do, if you know how.
Right, you say, but you don't know how. You've heard of substituting one ingredient for another, but how do you know what works, or how much to use? I've laid out below the substitutions I've found tried and true in my own kitchen that won't alter the texture or flavor noticeably, complete with conversions. Print them out, and use them! They won't do any good on their own, just floating around in cyberspace ;)
List of Substitutions and Tips
- 1 cup whole milk = 1 cup skim milk
- 1 cup buttermilk = 1 Tbsp vinegar OR 1 Tbsp lemon juice + enough skim milk to make 1 cup
- 1 cup heavy cream = 1 cup evaporated skim milk OR 1/2 cup low-fat yogurt + 1/2 cup low-fat cottage cheese
- 1 cup sour cream = 1 can chilled evaporated skim milk whipped with 1 tsp lemon juice
- 1 cup cream cheese = 4 Tbsp margarine + 1 cup dry low-fat cottage cheese (+ a little skim milk if needed)
- 1 cup butter or oil = 2/3 cup applesauce
- 1 egg = 2 eggwhites
Cooking and Snacking
- Use chicken broth to stir-fry instead of oil.
- In place of butter, use non-fat cooking spray to brown.
- Baste roasts with wine or fruit juice.
- Replace bacon with turkey bacon.
- Make sure to use extra lean ground beef for burgers and meatballs, or substitute ground turkey.
- You can get the same taste with less cheese if you get the 2% extra sharp cheddar instead of mild.
- No-Sugar-Added fruit spreads taste more fruity than jam, and are plenty sweet.
- Get tuna packed in water.
- Canned fruits should be packed in fruit juice instead of heavy syrup.
Try These Low-Fat and Fat-Free Recipes
- Easy Low-Fat Oven-Fried Chicken Recipes
Low fat ingredients and baking vs frying make these yummy chicken recipes a hit with your tastebuds and your waistline!
- Quick and Easy Fat-Free Desserts
Simple, easy-to-follow recipes for fat-free favorites like Apple Cobbler, Chocolate Cupcakes, Pumpkin Bars, Pear Tart, and Strawberry-Rhubarb Crisp
- Oatmeal-Based Fat-Free Cookie Recipes
The best tasty recipes for quick and easy fat-free cookies, including Oatmeal-Raisin, Oatmeal-Brownie, Orange-Cranberry, Pumpkin-Raisin, and Oatmeal-Ginger.
- Festive Fat-Free Desserts for July 4th
Red, white, and blue-themed desserts for patriotic holidays, in tasty nonfat versions.
- Delicious Low-Fat No-Bake Dessert Recipes
Quick and easy favorites like Chocolate Marble Mousse Pie, White Chocolate Cheesecake, Strawberries-N-Cream Cake, and Mmm-Mmm-Mocha Trifle in low-fat and sugar-free versions
BanjDog from Travel Around on October 14, 2010:
I cannot believe that you actually did it. I love how you replaced the fatty ingredients with the healthy ones. I cannot wait to do a recipe similar to the above. Thanks a lot!
Ruby Jean Richert from Southern Illinois on August 05, 2010:
Great info. I always cook low fat. I don,t even like the taste of fat anymore.
Support Med. from Michigan on August 01, 2010:
This is great! Never thought of stir frying with chicken broth instead of oil (good one!) Love the buttermilk substitution (didn't know there was one). And you are so right about the cheese, tons of mild cannot equal the flavor of a lesser amount of sharp any day of the week and I love cheesy flavor. Voted-up/rated!
Renee S from Virginia on February 13, 2010:
Great idea to list healthier alternatives. I know I need to eat better.
Ellen on November 14, 2008:
Good suggestions. I love substituting 2% Greek yogurt in place of mayo and sour cream for at least half of the measurement needed. It has a very fresh flavor and it has the same consistency as the sour cream.
Florida Lady on March 01, 2008:
I love cream dressings so to reduce the calories by half. I do the following 1/2 Fat Free Sour Cream and 1/2 Fat Free Mayo. That make the creamy base and then add your favorite seasons. Mine is a greek season made with 13 different seasonings but one could use an Italian seasoning, mexican, etc. Make sure it is ground very fine so as the flavor is absorbed.
Mary White from Mobile, AL on October 25, 2007:
you can also subsitute plain, nonfat yogurt for mayo in dip recipes.
maui girl on September 22, 2007:
Thank God I found your page. I'm new at baking for that matter cooking all together...and I'm always wanting to eat on the lighter side:) Your page is booked marked now I am off to the grocery to stock up on my healthy subsitutes. My husband will be the true test!!!
Watkins Lady on August 24, 2007:
I cook low fat all the time, great hub!
Chris Jonas on August 12, 2007:
I am a chef and specialize in healthy cooking and low fat recipes so found your hub very informative and helpful. Many people think that eating healthy and especially low fat cooking has to b bland and tasteless which is not the case and hopefully hub's like yours will help educate people.
Stacie Naczelnik from Seattle on July 06, 2007:
I substitute a lot also. One thing I do to replace sour cream is to use Trader Joe's lowfat, plain yogurt--the lemon helps. I hadn't heard of the heavy cream substitutions before: I like it.