Healthy Recipe Substitutions

Instead Of… Use…
Milk, whole Fat-free or 1% milk
Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg
sugar Splenda Sugar Blend
Chocolate chips Dried fruit
Nuts 1/2 required amount, toasted first to increase flavor so less is needed
White flour Whole wheat flour
cream Equal parts 1% milk and fat-free evaporated milk
Sour cream Light sour cream or fat-free plain yogurt
Butter Low fat margarine or canola oil
Fruit-flavored yogurt Fat-free plain yogurt mixed with fresh or frozen fruit
Whipping cream Fat-free whipped topping or evaporated skim milk (chilled)
Syrup Sugar-free syrup or sugar-free preserves or pureed fruit
Coconut 1/2 amount required, toasted to enhance flavor
Traditional pie crust Homemade low fat graham cracker crust
Fruit canned in syrup Fruit canned in water or juices
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