Light Substitutions

Carob Chips instead of Chocolate Chips Carob Chips, Grain Sweetened Nutrition Facts Serving Size: 15g Amount per Serving Calories 70 Calories from Fat 25 % Daily Value * Total Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 4mg 0% Total Carbohydrate 11g 4% Dietary Fiber 0g 0% Sugars 5g Protein 0.5g 1% Vitamin A 0% Vitamin C 0% Calcium 1% Iron 3% Est. Percent of Calories from: Fat 38.6% Carbs 62.9% Protein 2.9% ---------------------------------------- Nestle's Milk Chocolate Chips Nutrition Facts Serving Size: 1Tbsp Amount per Serving Calories 70 Calories from Fat 40 % Daily Value * Total Fat 4g 6% Saturated Fat 2.5g 12% Cholesterol 0.5mg 0% Sodium 0mg 0% Total Carbohydrate 9g 3% Dietary Fiber 0g 0% Sugars 8g Protein 0.5g 1% Est. Percent of Calories from: Fat 51.4% Carbs 51.4% Protein 2.9%

I love a newer product i've found in the dairy case: no fat half and half, no fat cream--it works great for me in most recipes--not for whipping! Cream sauces are a new possibility! Makes my family happy!

I am a potato chip fiend... it is something I love. I have found lately that substituting air popped popcorn spritzed with olive oil and powdered cheese topping really does the job. Instead of having something with 200 calories or more with 8 grams of fat, I have 50 calories and 1 gram of fat. I can also eat more of the popcorn without feeling totally guilty.

Yogurt Cheese to replace cream cheese. Just make it yourself. Take a tub of non-fat greek yogurt and put is in a sieve/colander lined with cheesecloth (I just use a paper towel) and set the sieve in a bowel to catch the water. Leave it in the fridge for a day and ... presto ... yogurt cheese. Can be used in place of sour cream too.

I'm going to try the yogurt cheese. Have used no fat half and half but haven't found no fat cream yet. Also, haven't found Greek yogurt in any of our supermarkets. Must be a health food product?

I like to use yogurt as a substitute a lot when I'm baking--plain yogurt works great in place of butter or oil. You can also make it yourself at a fraction of the cost of buying it in the store. It's not complicated--you scald the milk (you know it's ready when it becomes frothy) and then let it cool until it's somewhere between very warm and hot. Then mix in two tablespoons of yogurt that you already have (make sure it contains active cultures like L. acidophilus) and leave it alone in a warm place for 6-8 hours. I've had best results with whole milk; lower fat milk was a little more tart and changed the flavor of my banana bread a bit--so I suppose that the super health-conscious folk out there might prefer no-fat yogurt from the store. But for me, as a college kid with limited baking supplies (and experience)and access to only a small student grocery store, this helps me out a lot. For those who might want more information, the best site I've found on yogurt-making is this one: http://www.nytimes.com/2009/04/15/dining/15curi.html?_r=1 .

these sound like really good ideas. i already knew about the applesauce for oil, and i've also just started to encounter mashed bananas for oil (which i find interesting) i'd like to try some of these! VERY HELPFUL!

Good idea, shecooks!

ok this probably sounds absolutely insane, but for the potato chip fiend--that's me too. One time I had leftover KALE.. Yes, Kale, and I found a recipe that claimed it can taste like potato chips and SERIOUSLY it does. What you do is shred it into bite sized pieces then sprinkle with olive oil (I toss it in a bowl). Then spread out on a cookie sheet, lined with parchment paper, add spice (salt/pepper/chili powder) and bake at 350 for about 10 min. Enjoy.. You won't believe it.

Yougart and evaporated milk are great substitutes, but I am lactose intolerant, that makes substituting a bit difficult. Has anyone seen lactose free yougart in the stores.

I don't know much about lactose intolerance; some people cannot drink milk but are still capable of digesting yogurt and cheese because the process used by the bacteria to transform milk into either of these products takes care of some of the lactose. Sounds like you're not one of these lucky people. Um, does it still bother you to have dairy products mixed in with baked recipes? Intense heat can transform proteins; I have no clue whether or not it can transform them enough to prevent a reaction. If you're looking for lactose-free yogurt, I found a website that looks like it might have some helpful information for you: http://www.tamaraduker.com/tag/lactose-free-yogurt/ .

I am lactose intolerant too and have never seen lactose free yogurt at the grocery store. They have lactose free cottage cheese. I wish they would make yogurt and sour cream!

this is my first time on this website to as for info. i love all your responses.will try JMolnar's 9/27/09

For those of you who are lactose intolerant, the company Tofutti makes both non-dairy cream cheese (called "Better than Cream Cheese") & non-dairy sour cream (called Sour Supreme). I have used both in many recipes. The only problem is that some of the containers have hydrogenated oils -- you have to check the ingredients. I don't know why they make two different versions, but they do. Their products are also kosher, if that's an issue for you.

For Marion: I recently found a Greek yogurt at WalMart...I think the brand was Oikos. It didn't come in many flavors, but was thick and creamy. Hope you find it's what you want and it's in your area.

I just want to point out that turkey bacon isn't necessarily better than pork bacon. It's loaded with sodium and still usually has just as many calories and fat grams. Read those nutrition facts to be sure!

For cream based soups, just take some of the veggies in the soup, or beans, or whatever kind you are making and puree some of them in a blender. It gives you the creamy texture of a rich soup. Don't use all the veggies, as you want some texture to it.

I am always looking for ways to sub out for healthier options...which usually end up tasting better as well. When baking, try subbing out up to half of the butter/oil for pureed fruits/veggies/milled flax. Carrots, squash, prunes, plums, applesauce, blueberries...you can even use baby food as a quick fix! Get creative and be prepared to make adjustments.

To make yogurt cheese, I use any plain yogurt as long as it doesn't contain gelatin. Astro makes a fat free one with no gelatin. It works like a charm in dips as a substitute for the cream cheese or sour cream.

Try making your own yogurt using the recipe here called "Homemade yogurt". I make it it a 4 quart mixing bowl with a lid, using powdered milk and water and and some active yogurt from my last batch and put it in my oven with just the light on overnight. That is just enough heat to incubate the yogurt. You could try that with soy milk to make a lactose free version. Very easy and cheap. I use it in place of sour cream - the longer you let it incubate the tangier it is so if you like it mild, stop it sooner. Then I strain it for yogurt cheese in place of cream cheese - and all this starts with cheap powdered milk purchased in bulk.

To thicken soup or a casserole, try red lentils (simmer 15 mins) or stir in some refried beans or pureed tinned beans. Butterbean spread makes a good substitute for butter in savoury sandwiches: puree a drained tin of butterbeans with 5 tablespoons of skim yoghurt, a teaspoon of lemon juice, a teaspoon of olive oil and salt, pepper, garlic powder and herbs/spices to taste. It works well as a dip, too.

I also make the yogurt cheese with Plain Low-fat yogurt (in New Jersey Shop Rite brand is the best and are 8oz not reduced ounces as other products have done). I just had a thought why not try using low fat fruit based yogurt as a yogurt cheese!

What? No sugar subsitute? I use Agave Nectar instead of sugar when baking.

As someone with food allergies (tree nuts, soy, sunflower/safflower, peanuts) and intolerances (gluten and dairy), I would love to see some (you know, a couple!) articles, charts and recipes that list alternatives, especially for baked goods. I know I'm in the minority with my extensive list, but there are many people who have at least one of these issues. Thanks!

You can use any yogurt (without gelatin) for yogurt cheese. It's easier to use a coffee filter, if you have those hanging around. Just put the stirred up yogurt in your coffee filter and let it drain into your coffee pot all night. I haven't been able to do this lately as I am now lactose intolerant, and no I can't digest yogurt without a lot of Lactaid. Sigh.

the lady who found fat free half and half should check the calorie/sugar content.Apparently they add corn syrup to it which makes it higher in calories but of course less fat. It depends on what you are watching in your diet.

Beware that just because it's made with TURKEY or chicken for that matter, doesn't mean it's healthier. There are different types of meat cuts, some leaner than others. Check the labels and don't make any assumptions. Yes, turkey BREAST is lean, but you can be sure that ground turkey is not made from the breast. It's made from the cheapest, fattest cuts (thighs & wings). Turkey bacon is usually loaded with salt and preservatives so it's not "healthier" than normal bacon, it's just an alternative if looking for a change.