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Health and Wellness  
Cooking Substitution Tips
 
Use substitutes to cook with less fat without giving up taste
Rather than Use
butter or shortening olive, canola or safflower oil
1 Tbsp. 1 Tbsp.
2 Tbsp. 1 1/2 Tbsp.
1/3 cup 4 Tbsp.
1/2 cup 6 Tbsp.
3/4 cup 9 Tbsp.
1 cup 3/4 cup
whole egg 2 egg whites or 1/4 cup commercial egg substitute
whole milk or 2% milk skim or 1% milk
regular or low-fat evaporated milk skim evaporated milk
buttermilk Warm 1 cup skim milk to room temperature, add 1 Tbsp. lemon juice or vinegar. Let stand 5 minutes, then beat.
whipped cream Use reduced-fat or low-fat whipped topping or combine 1/3 cup ice water, 1 Tbsp. lemon juice, 3/4 tsp. vanilla, and 1/3 cup of nonfat dry milk powder. Beat 10 minutes or until stiff; add 2 Tbsp. sugar.
sour cream plain nonfat yogurt or nonfat sour cream
1 cup butter/shortening as above, or 1 cup applesauce or fruit puree
baking chocolate (1 square ounce) Use 3 Tbsp. cocoa powder plus 1 Tbsp. vegetable oil.
butter Butter flavoring, such as artificial flavor seasonings, have few calories and no fat.