Top Swaps
9 Easy Ways to
Healthful Cooking
These ingredient swaps are easy ways to cut fat, calories,
or sodium in recipes without compromising taste.
BY Mindy Hermann, R.D., and Sara Broek | PHOTOS BY Scott Little
FOOD STYLING BY Greg Luna
Use this
Use this
Use these
Money-saving
swap
Not that
Not that
Not that
Beat Stronger. Live Longer.
Use Evaporated Skim Milk,
Not Heavy Whipping Cream
Why? Use evaporated skim milk
to remove the fat and calories of
heavy cream while maintaining the
consistency.
Best used for: sauces, soups,
custards, and other creamy desserts.
Use Lean Ground Turkey,
Not Ground Beef
Why? Ground turkey breast has less
fat than beef.
Best used for: meat sauces, burgers,
meat loaves, tacos.
Tip: Burgers are less likely to crumble
if you use half ground beef and half
lean ground turkey breast.
Use Applesauce and
Buttermilk, Not Butter
Why? One-half cup of butter
contains 900 calories and 92 grams
of fat. Instead use ¼ cup each of
unsweetened applesauce and low-fat
buttermilk.
Best used for: muffins, quick breads.
Tip: Using a liquid measuring cup, add
applesauce with the liquid ingredients.
92
FYI
When baking with sweetened applesauce, cut the amount of sugar the recipe calls for by about a
fourth. Also, try not to bake too long. Low-fat foods tend to dry out when they are overbaked.
