Cooking Lighter

Modify your traditional recipes to a lighter version. Less calories, fat, sugar, and/or sodium can still taste delicious.

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 1.5 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 cup 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)

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 with ¼ cup pureed low-fat cottage cheese
½ cup full fat ½ cup plain fat-free or low-fat yogurt plus herbs and spices for flavor, 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 all-purpose and ½ cup of 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 Equivalent sweetening from sugar substitute – nutrition information will vary depending on the brand and form of sweetener used

Chocolate

Instead of:

 Use:
1 oz unsweetened baking chocolate 3 Tbsp unsweetened cocoa powder and 1 Tbsp oil
1 cup chocolate chips 2/3 cup chocolate chips
2 Tbsp fudge sauce 2 Tbsp chocolate syrup

Nuts

Instead of:

 Use:
1 cup nuts ½ cup toasted or chopped nuts
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; omit salt; leave open faced or top with 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
Salt: Pork Dill, garlic, mace, rosemary and/or sage
Salt: Lamb Basil and/or dill
Salt: Poultry Bay leaves, curry powder, dill, ginger, lemon juice, dry mustard, nutmeg and/or rosemary
Salt: Fish Basil, curry powder, dill, garlic, paprika, parsley, sage and/or turmeric
Salt: Soups/Stews Allspice, basil, bay leaves, caraway seeds, dill, garlic, onion powder, paprika, parsley, sage, savory and/or thyme
Salt: Vegetable Allspice, basil, caraway seeds, chives, cider vinegar, dill, garlic, lemon juice, mace, dry mustard, onion powder, paprika, parsley, pimento, rosemary, sage, savory, thyme