Cooking Lighter
Modify your traditional recipes to a lighter version. Less calories, fat, sugar, and/or sodium can still taste delicious. Registered dietitian, Amy Fanjoy has complied a few helpful suggestions for you below.
Try a few different modifications, as the texture and taste may be a little different for each. Determine which one is best for your taste buds.
Butter, Shortening, Full Fat Margarine or Oil
Instead of | Use |
1 cup solid fat | ½ cup solid fat and ½ cup unsweetened applesauce, mashed bananas or fruit puree |
1 cup solid fat | ¾ cup oil |
¾ cup solid fat | 9 Tbsp. oil |
1/3 cup solid fat | ¼ cup oil |
½ cup solid fat | 6 Tbsp. oil |
½ cup solid fat | ¼ cup Sunsweet® "lighter bake" |
1 Tbsp. solid fat | ¾ Tbsp. oil |
1 cup oil | 1 cup unsweetened applesauce |
1 cup oil | ½ cup oil |
½ cup oil | ¼ cup unsweetened applesauce and ¼ cup buttermilk |
Cream Cheese
Instead of | Use |
1 cup full fat | 1 cup fat-free or reduced fat version |
1 cup full fat | 1 cup low-fat cottage cheese, pureed until smooth |
1 cup full fat | 1 cup Greek yogurt |
Heavy Cream or Whipped Topping
Instead of | Use |
1 cup full fat | 1 cup non-fat half and half |
1 cup full fat | 2/3 cup skim milk and 1/3 cup vegetable oil, blended |
1 cup full fat | 1 cup evaporated skim milk, chilled until almost frozen and then whipped |
1 cup full fat | 1 cup non-dairy whipped topping |
1 cup full fat | 1 cup non-fat dry milk mixture |
Sour Cream
Instead of | Use |
1 cup full fat | 1 cup fat-free or light version |
1 cup full fat | 1 cup low-fat plain yogurt |
1 cup full fat | ½ cup cottage cheese and 1 ½ tsp. lemon juice, blended |
Whole or 2% Milk
Instead of | Use |
1 cup whole or 2% | 1 cup 1% or skim |
Cheese
Instead of | Use |
1 cup cheddar cheese | ½ cup extra sharp cheddar and ¼ dry mustard for flavor |
1 cup full fat | 1 cup fat-free, low-fat or part skim milk version |
1 cup ricotta cheese | 1 cup fat-free or low-fat cottage cheese or ricotta cheese |
Salad Dressing
Instead of | Use |
2 Tbsp. full fat | 2 Tbsp. fat-free or low-fat version |
2 Tbsp. full fat | 2 Tbsp. homemade dressing (3:1 parts of vinegar or lemon juice and oil, add spices for additional flavor) (Oil options could include: olive, walnut, avocado, or hazelnut) |
Mayonnaise
Instead of | Use |
2 Tbsp. full fat | 2 Tbsp. fat-free or low-fat versions plus lemon juice for flavor if desired |
1 cup full fat | ½ cup plain low-fat yogurt combined wit ¼ cup pureed low fat cottage cheese |
1/2 cup full fat | ½ cup plain fat-free or low-fat yogurt plus herbs and spices if desired |
Eggs
Instead of | Use |
1 whole egg | 2 egg whites |
1 whole egg | ¼ cup plain low-fat liquid egg substitute |
1 whole egg | 1 Tbsp. flour (if used as a thickener) |
Flour
Instead of | Use |
1 cup all-purpose | ½ cup of all-purpose and ½ cup 100% wheat |
Sugar
Instead of | Use |
1 cup sugar | ½ cup sugar for each 1 cup flour when making cakes and cookies made with juice, milk or water |
1 cup sugar | Equivelant sweetening from sugar substitute - nutrition information will vary depending on the brand and form of sweetener used (read the packaging or visit the company website to determine correct equivelants) |
Chocolate
Instead of | Use |
1 oz. unsweetened baking chocolate | 3 Tbsp. unsweetened cocoa powder and 1 Tbsp. oil |
1 cup chocolate chips | 2/3-½ cup chocolate chips |
2 Tbsp. fudge sauce | 2 Tbsp. chocolate syrup |
Nuts
Instead of | Use |
1 cup nuts | ½ cup toasted or chopped |
1 cup nuts | ¼ cup toasted or chopped nuts and ¼ cup dried fruit |
Coconut
Instead of | Use |
1 cup coconut | ½ cup coconut plus 1 tsp. coconut flavoring |
Cake Frosting
Instead of | Use |
1 cup frosting | ½ cup confectioner's sugar sprinkled over the top of the cake |
1 cup frosting | 1 cup of fruit |
Flaky Pastry Shell
Instead of | Use |
1 cup flour, all fat, water and salt in recipe | 1 cup crumbled crackers of your choice; add ½ the amount of fat, along with all the water called for in the recipe; omit salt; leave open faced or top with uncooked rolled oats |
Salt
Instead of | Use |
Salt | Meat: allspice, basil, bay leaves, caraway seeds, chive, curry powder, dill, garlic, lemon juice, dry mustard, onion powder, paprika, parsley, rosemary, sage, thyme and/or turmeric |
| | Pork: dill, garlic, mace, rosemary and/or sage |
| | Lamb: basil and/or dill |
| | Poultry: bay leaves, curry powder, dill, ginger, lemon juice, dry mustard, nutmeg and/or rosemary |
| | Fish: basil, curry powder, dill, garlic, paprika, parsley, sage and/or turmeric |
| | Soups/Stews: allspice, basil, bay leaves, caraway seeds, dill, garlic, onion powder, paprika, parsley, sage, savory and/or thyme |
| | Vegetbles: allspice, basil, caraway seeds, chives, cider vinegar, dill, garlic, lemon juice, mace, dry mustard, onion powder, paprika, parsley, pimento, rosemary, sage, savory, thyme |