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.
|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.