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COOKING SWAP TIPS

1. 2 egg whites for 1 whole egg 2. Apple sauce for oil (same measurements) 3. Low fat sugar sauce recipes or salad dressing recipes 4. Use Greek yogurt or olive oil mayonnaise as a base for creamy salad dressings 5. 2% cheese rather than full fat cheese 6. Skim or 1% milk rather than whole milk 7. Use Splenda blends for swapping high sugar sweet recipes 8. Use margarine or olive, grapeseed, avocado, peanut oils rather than butter 9. Use lean or extra lean cuts of meat 10. Use fresh or frozen fruits pureed with domino/stevia sugar blends for fruit sauces 11. Cornstarch, low fat milk, and low calorie sweetener for cream 12. Light whipping cream rather than full fat cream 13. Evaporated skim milk 14. Swap pasta for yellow squash or other non-starch vegetable 15. Remove the skin from meats to reduce fat Try a healthy fry rather than a deep fat fried food choice Example: non stick pan, small amount of a healthy oil, dip meat, fish, seafood, or vegetable in egg white/milk mixture and then mix in bread crumbs (seasoned or unseasoned) or crushed corn flakes for extra crunch then bake in oven.


6-2012 COOKING SWAP TIPS