Food substitutions- Nov. 5

Use this guide to help reduce the amount of fat, salt, sugar and calories as you prepare healthy recipes.

Bacon: Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, margarine, shortening or oil in baked goods:Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.

Cream: Fat-free half-and-half, evaporated skim milk

Cream cheese, full fat: Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth

Sugar: In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon. Or use truvia but only half the amount needed for the recipe

Sour cream: 1 cup for 1 cup plain yogurt

Meringue for frosting: Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor. (Not to mention a cool visual effect!)

Whole wheat flour for white flour: In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

Mashed cauliflower for mashed potatoes: Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.

Dry beans for canned beans: Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper! It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.

Kale chips for potato chips Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.