Healthy Recipes - Substitutions

Our editors try to be very meticulous when publishing recipes to substitute non-healthy foods with healthy ones; however, recipes with ingredients we do not recommend occasionally slide past us. We want to thank you for bringing those to our attention and are always so pleased to know that you are reading the newsletter. While we don't advocate any particular diet such as weight loss, diabetic, vegetarian, or low "fat", we most certainly advocate eating healthy, nutritious foods. One of the most important points we make is that cooking meals at home is paramount. We try to provide our readers, all of you, a wide variety of recipes to provide you with opportunities to broaden your food repertoire and to enjoy eating healthy foods.

We try to replace any incident of sugar with "raw, unprocessed sugar", but you can feel free to replace sugar with "honey", "molasses" or whatever natural sugar you wish. We try to replace all incidents of margarine/oleo with "butter." But, please excuse us if we let an occasional no-no foods slip past.

We also understand that some of you may be novices in the kitchen and may not know about how to substitute one food for another. So in lieu of healthy recipes this month we are providing some useful substitutions for you. We hope you find them useful.

We promise to have more yummy recipes in October.

Keep the flavor without the burden of excess sodium by cutting back on condiments that contain salt and sodium, substituting herbs, spices or vinegars. When salt is used, grind fresh sea salt crystals. A mistake some cooks make is to omit salt without adjusting for flavor loss. One teaspoon of salt contains about 2,000 milligrams of sodium, an amount close to the Dietary Guideline for an entire day (2,400 milligrams) for a healthy American. Cutting the salt in half on vegetables, meats and main-dish items is a reasonable start. Or, go for broke and omit all of the salt. Either way, try these ideas for enhancing flavors:
Add chopped fresh herbs.
Try using dried herbs. Rub them between your fingers to release the flavor-packed oils before adding them to recipes.
A splash of balsamic or another flavored vinegar can boost something that's ordinarily bland.
A sprinkle of ground spices such as cumin, chili powder, curry powder or cinnamon -- or a blend -- can enhance many dishes. Try these with sweet potatoes.
Squeeze fresh lime or lemon juice onto foods for a new flavor dimension.
Remember, dried herbs will retain their potency for about 6 months if stored in airtight containers at a cool room temperature. If your spice rack is displayed over the range and the bottles were a long-ago wedding gift, consider replacing them.
Low Fat Substitutions for High Fat
If you need to trim fat from your diet, you can still keep food exciting. Try these tips for replacing favorite, ingredients with lower-fat alternatives.
Instead Of Use
1 cup of butter in baking 1 cup applesauce
8 ounces of cream cheese 8 ounces of yogurt cheese
1 cup creme fraiche 1 cup yogurt cheese made from low fat or nonfat yogurt
1 cup heavy cream (in recipes, not for whipping) 2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk
1 cup sour cream 1 cup low fat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice
1 cup fat for sauteeing 4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates
1 egg 2 egg whites
1 cup oil or fat for basting 1 cup fruit juice or low fat stock
Herb Substitutions
Instead Of Use
Basil Oregano or thyme
Chervil Tarragon or parsley
Chive Green onion; onion; or leek
Cilantro Parsley
Italian Seasoning Blend of any of these: basil, oregano, rosemary, and ground red pepper
Marjoram Basil; thyme; or savory
Mint Basil; marjoram; or rosemary
Oregano Thyme or basil
Parsley Chervil or cilantro
Poultry Seasoning Sage plus a blend of any of these: thyme, marjoram, savory, black pepper, and rosemary
Red Pepper Dash bottled hot pepper sauce or black pepper
Rosemary Thyme; tarragon; or savory
Sage Poultry seasoning; savory; marjoram; or rosemary
Savory Thyme; marjoram; or sage
Tarragon Chervil; dash fennel seed; or dash aniseed
Thyme Basil; marjoram; oregano; or savory
Spice Substitutions
Instead Of Use
Allspice Cinnamon; cassia; dash of nutmeg or mace; or dash of cloves
Aniseed Fennel seed or a few drops anise extract
Cardamom Ginger
Chili Powder Dash bottled hot pepper sauce plus a combination of oregano and cumin
Cinnamon Nutmeg or allspice (use only 1/4 of the amount)
Cloves Allspice; cinnamon; or nutmeg
Cumin Chili powder
Ginger Allspice; cinnamon; mace; or nutmeg
Mace Allspice; cinnamon; ginger; or nutmeg
Nutmeg Cinnamon; ginger; or mace
Saffron Dash turmeric (for color)
Other Common Substitutions
Instead of Qty Use
Baking Powder 1 tsp double acting 1/4 tsp baking soda + 1/2 cup buttermilk
Baking Powder 1 tsp double acting 1/4 tsp baking soda + 1/2 tsp cream of tartar
Buttermilk 1 cup 1 Tbsp vinegar + sweet milk to make 1 cup
Buttermilk 1 cup 2/3 cup plain yogurt + 1/3 cup sweet milk
Chocolate 1 ounce 3 Tbsp cocoa + 1 Tbsp butter
Corn Starch 1 Tbsp 2 Tbsp flour
Cream 1 cup 1/2 cup butter + 3/4 cup milk
Egg 1 whole 2 egg yolks
Flour 1 cup all purpose 1 cup + 2 Tbsp cake flour
Flour 1 cup cake flour 7/8 cup all purpose flour
Flour 1 cup self-rising flour 1 cup flour (omit baking powder & salt)
Garlic 1 small clove 1/8 tsp garlic powder
Herbs 1 Tbsp fresh 1 tsp dried
Honey 1 cup 1 1/4 cups unprocessed, raw sugar + 1/4 cup liquid
Milk, fresh whole 1 cup 1 cup reconstituted dry milk + 2 tsp butter
Milk, whole 1 cup 1/2 cup evaporated milk + 1/2 cup water
Milk, sour 1 cup 1 Tbsp lemon juice or vinegar + sweet milk to make 1 cup
Minced Onion 1 Tbsp, dehydrated 1 small fresh onion
Molasses 1 cup 1 cup honey
Mustard, prepared 1 Tbsp 1 tsp dry mustard
Ricotta Cheese 1 cup 1 cup cottage cheese + 1 Tbsp skim milk
Sour Cream 1 cup 1 cup yogurt
Sugar, Brown 1 cup 3/4 cup unprocessed, raw sugar + 1/4 cup molasses
Yogurt 1 cup 1 cup buttermilk
Allergic to Milk, tryAllergic to Eggs, tryAllergic to Wheat flour, tryAllergic to Chocolate, try
WaterCommercial egg replacements, e.g. Ener-G Egg ReplacerOat flour Carob Powder
Rice milkFlax seed; for every egg white, use 1 tbsp of flax seed and 3 tbsp waterRice Flour
Almond milkTofu Rye Flour
Pecan milk1 Banana = 1 egg in cakesBarley Flour
Cashew milk2 tbsp potato starch = 1 eggTeff Flour
Brazil nut milk2 tbsp arrowroot powder = 1 eggBuckwheat Flour
Walnut milk2 tbsp water + 1 tbsp oil + 2 tsp baking powderQuinoa Flour
Fruit juiceFor substituting up to 3 eggs: for each egg, use 1 tsp baking powder, 1 tbsp liquid, and 1 tbsp vinegarAmaranth Flour
Kamut Flour
Spelt Flour
Garbanzo Flour
Soy Flour
Allergic to Corn, know that
1/2 cup honey = 1/2 cup light corn syrup
1/2 cup raw, unprocessed sugar + 2 tbsp water = 1/2 cup light corn syrup
Arrowroot powder = cornstarch
Tapioca powder = cornstarch
Sugar Substitutes
Brown sugar
Maple sugar
Maple syrup
Concentrated fruit juice
Rice syrup
Date sugar

Posted September 2008 | Permanent Link

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