DO AND DON’T FOR HEALTHY RECIPES

This article will help you cook heart- healthfully by using these perfect ingredient substitutions.

Use baby prunes, not butter

When the recipe calls for: butter, oil or margarine

Use this ingredient instead: baby prunes

Best used for: brownies, dark quick breads

Why? Replacing oil and butter with baby prunes cuts more than half the fat and calories.

Use mini chocolate chips, not chocolate chunks

When the recipe calls for: milk chocolate chunks

Use this ingredient instead: half the amount of mini milk chocolate chips or finely chopped dark chocolate

Best used for: baking

Why? Using mini chocolate chips means using less calories while each bite still has sweet taste.

Use low-fat yogurt and cottage cheese, not sour cream

When the recipe calls for: sour cream

Use this ingredient instead: equal amount of low-fat yogurt and low-fat no-salt-added cottage cheese

Best used for: dips, salad dressing

Why? This combination lowers fat content with the same consistency.

Use marshmallow crème, not butter

When the recipe calls for: butter, oil or margarine

Use this ingredient instead: marshmallow crème

Best used for: frosting

Why? One serving of marshmallow crème has no cholesterol or fat, compared to one serving of butter with the 11.5 grams of fat and 31mg of cholesterol. It also gives the frosting a sweetened flavor and thicker consistency.

Use lean ground turkey, not ground beef

When the recipe calls for: ground beef

Use this ingredient instead: lean ground turkey breast

Best used for: burgers, tacos, meat sauces and meat loaves

Why? Ground turkey breast has less fat and zero cholesterol.

Use evaporated skim milk, not heavy cream

When the recipe calls for: heavy cream

Use this ingredient instead: evaporated skim milk

Best used for: desserts, custards

Why? Use evaporated skim milk to remove calories and fat while maintaining the consistency.

Use applesauce and buttermilk, not butter

When the recipe calls for: butter, oil or margarine

Use this ingredient instead: half the applesauce and half the buttermilk

Best used for: quick breads, muffins

Why?  Half a cup of salted butter contains 900 calories and 92 grams of fat, compared to half a cup of unsweetened applesauce with 50 calories and zero fat.

Use reduced-fat cheese, not regular cheese

When the recipe calls for: cheese

Use this ingredient instead: 2% milk, low-fat cheese

Best used for: salads, sandwiches

Why? Low-fat cheese saves your fat and cholesterol.

Use fresh herbs, not seasoning salt

When the recipe calls for: seasoning salt

Use this ingredient instead: salt-free dried herbs

Best used for: sauces, entrees, dips

Why? Seasoning salt is rich in sodium which can raise your blood pressure.

Use trans and saturated fat –free margarine, not shortening

When the recipe calls for: shortening

Use this ingredient instead: trans and saturated fat-free shortening or margarine

Why? Using trans and saturated fat-free shortening or margarine lowers the total cholesterol blood levels and LDL (“bad” cholesterol).