Publications
Your low-fat baking substitutes
Focused on Health - December 2012
Wish you could trim some of the calories and fat from your favorite sweets? Make these substitutions when you bake. No one will know the difference — except maybe your waistline!
Remember, taking in too many calories will result in weight gain. And, being overweight or obese puts you at a higher risk for cancer and other diseases.
Use these low-fat baking substitutes.
| Instead of: | Substitute: |
| Butter, margarine, shortening or oil used as ingredient (1 cup) | ½ cup of apple butter or applesauce |
| Butter, margarine, shortening or oil used to prevent sticking | Cooking spray |
| Buttermilk, with full fat | Low-fat or fat-free buttermilk |
| Chocolate (milk or white) | Dark chocolate |
| Cream | Evaporated skim milk |
| Cream cheese, with full fat | Low-fat or fat-free cream cheese OR pureed low-fat cottage cheese |
| Eggs (1 egg) | Two egg whites or 1/4-cup egg substitute |
| Evaporated milk | Evaporated skim milk |
| Flour, all-purpose | Whole-wheat flour for one-half of the called-for flour AND all-purpose white flour for the other half |
| Frosting | Pureed fruit or “dust” with powdered sugar |
| Fruit canned in heavy syrup | Fresh fruit OR fruit canned in water or its own juice |
| Fudge sauce | Chocolate syrup |
| Milk, evaporated | Evaporated skim milk |
| Milk, whole | Skim/fat-free milk |
| Pastry dough | Graham cracker crumb crust |
| Sour cream, with full fat | Fat-free sour cream OR unflavored Greek yogurt |
| Sweetened condensed milk, with full fat | Low-fat or nonfat sweetened condensed milk |
| Syrup | Applesauce, honey OR reduced calorie, sugar-free syrup |
| Unsweetened baking chocolate (1 ounce) | 3 tbsp. unsweetened cocoa powder PLUS 1 tbsp. vegetable oil or margarine |
Want to print out our low-fat baking substitute list? Download the PDF shown below.
**Unless otherwise noted, use the same amount of the substitute as the recipe calls for the original ingredient.
Current Issue - April 2013
Your Cancer Prevention Tips
Learn about yoga's health benefits. Find low-cost cancer-fighting foods.
Subscribe to Focused on Health
