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It's the season for shorts, swimwear and
backyard soirees, and you want to eat your cake and lose weight,
too. This substitution guide will help you save calories when you
crave sumptuous sweets and delectable desserts. Go ahead and bake
those brownies, but replace oil with applesauce and use egg whites
instead of eggs.
| How to Satisfy Those
Cravings for Sweets and Snacks |
| If you crave: |
Substitute: |
| Chocolate |
Sliced fresh fruit dipped in lowfat
chocolate syrup |
| Hard Candy |
Sugar-free hard candy |
| Sugar |
Carrots—they have highest sugar
content of any vegetable |
| Ice Cream |
Light or fat free ice cream or yogurt |
| A Snack |
Fresh fruit, spiced herbed tea, whole
grain bread, yogurt |
| Baking Substitution Chart |
| Recipe Calls For: |
Use Instead: |
| Regular cake mix |
Light or reduced fat cake mix |
| Regular canned frosting |
Light or reduced fat canned frosting |
| Sugar |
Use intense
sweeteners such as aspartame or saccharin. For amounts, follow
label directions. |
| 1 cup oil |
1 cup applesauce (unsweetened) |
| 1 cup oil |
Prune puree (4 ounces pitted prunes
plus 5 Tbsp. water); ratio is prune puree = 1 cup oil |
| 1 egg |
2 egg whites |
| 1 egg |
Egg substitute |
| 1 cup whole milk |
1 cup skim milk |
| Butter or margarine for greasing pan |
Non stick vegetable spray |
| 1 oz. Unsweetened baking chocolate |
2 Tbsp. cocoa plus Tbsp. oil |
| 1 cup heavy cream |
1 cup lowfat frozen yogurt plus cup
lowfat cottage cheese |
| 1 cup heavy cream |
1 cup evaporated skim milk |
| Evaporated milk |
Evaporated skim milk |
| Shortening |
2 sticks polyunsaturated margarine |
| Butter – 1 Tbsp. |
1 Tbsp. polyunsaturated margarine or
Tbsp. polyunsaturated oil |
| Sour Cream |
Lowfat buttermilk or yogurt |
| Sour Cream – 8 oz. |
1 can evaporated skim milk with 1 tsp.
lemon juice |
| Sour Cream |
Lowfat cottage cheese plus lowfat
yogurt for flavor |
| Cream cheese – 8 oz. |
4 Tbsp. margarine blended with 1 cup
dry lowfat cottage cheese; add small amount skim milk if needed |
Published: May 1, 2001
Source: Garden of Eating, Baptist Wellness Complex
Writer:
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