Unfortunately many of the ingredients that stake their claim in the customary fare we know and love also harbor a dark little secret – they’re bad for your health. Although we don’t necessarily advocate abandoning time-tested recipes all together, we strongly support swapping out some ingredients in favor of decidedly healthful substitutions. Making simple swaps will add up to big reductions on the calorie and fat content in your favorite dishes.
Keep your holiday table on the straight and narrow with these 5 simple substitutions:
Unsweetened Applesauce. When making sweet breads, such as cranberry or banana, go easy on the oil. If your recipe calls for one cup of oil, cut it down to half a cup of oil and add half a cup of unsweetened applesauce, canned pumpkin puree, mashed banana, or pureed plums. Substituting one cup of vegetable oil with one cup of unsweetened applesauce will save you a whopping 1,917 calories and 218 grams of fat!
Reduced-Fat Sour Cream. When baking recipes call for sour cream, substitute the full fat variety with equal amounts of low-fat sour cream. This simple swap will save you 212 calories and 32 grams of fat for every one cup substitution!
Fat Free Plain Yogurt. Just say "NO" to mayo! Substitute mayonnaise with an equal amount of fat free plain yogurt. A one cup portion will save you 1,332 calories and 160 grams of fat!
Skim Milk. With 44 grams of fat in just one cup, heavy cream certainly lives up to its name. When making soup or casseroles cut heavy cream out entirely and substitute with skim milk. A one cup substitution will save you 847 calories and 96 grams of fat!
Fat Free Broth. When sautéing, replace cooking oil with vegetable spray or one to two tablespoons of fat free broth, water, or juice. Swapping one tablespoon of olive oil with two tablespoons of fat free chicken broth will save you 79 calories and 14 grams of fat!
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