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Make Smart Ingredient Subsitutions

Smart Swaps

One of the advantages to cooking at home is that you have complete control over what goes into the dishes you make.

Not all substitutions will work for all recipes, but with a little bit of experimentation, you’ll discover that you can make smart swaps without cutting flavor. Try some of these substitutions:

Smart Swaps

Whole milkSkim, 1% or 2% milk
Whipped creamChilled, whipped evaporated skim milk or nondairy whipped topping
Sour creamPlain low-fat yogurt, or 1/2 cup cottage cheese blended with 1 1/2 tsp. lemon juice, or low or nonfat sour cream
Evaporated milkEvaporated skim milk; low- or nonfat mayonnaise; or plain low-fat yogurt combined with low-fat cottage cheese
Whole eggTwo egg whites, or 1/2 cup egg product
One egg yolkOne egg white
One egg (to thicken)One tablespoon flour
Full-fat cheeseLow-fat, skim-milk or fat-free cheese
Ricotta cheeseLow-fat or nonfat cottage cheese (puree in a food processor or blender before using), or low-fat or nonfat ricotta cheese
BaconTurkey bacon, Canadian bacon, smoked turkey or prosciutto
Enriched white pastaWhole wheat pasta
White riceBrown rice
Butter or oil (baking)Applesauce (substitute only half the amount of butter or oil called for with applesauce; use butter or oil for the other half or the baked goods may turn out tough and chewy)
White flour (baking)Whole wheat flour (substitute up to half the amount of white flour called for with whole wheat; use white flour for the other half or the baked goods may turn out heavy and dense)
Cream cheeseNeufchatel-style cream cheese (one-third less fat)
White wine or beerAn equal amount of apple juice or chicken broth with a touch of apple cider vinegar
Red wineAn equal amount of cranberry juice with a touch of red wine vinegar