recipes are only guidelines - not rules - for preparing food. Don't be afraid to experiment!

To decrease your total fat and calories

Reduce fat in baked products

Reduce the amount of fat in baked products by 1/4 to 1/3. For example, if a cookie, quick bread or muffin recipe calls for 1 cup oil, use 2/3 cup instead. (Do not use this method for yeast breads and pie crusts.)

Use vegetable oil instead of solid fats

Instead of using solid fats such as shortening, lard and butter, use vegetable oil in your recipes. Types of vegetable oils include corn oil, canola oil and peanut oil. To substitute liquid oil for solid fats, use about 1/4 less than the recipe calls for. For example, if a recipe calls for 1/4 cup shortening or butter (4 tablespoons), use 3 tablespoons oil instead.

Use plain lowfat or nonfat yogurt instead of sour cream

In baking, use plain lowfat or nonfat yogurt in the same proportion as sour cream and save on saturated fat calories. You can also substitute buttermilk or blended lowfat cottage cheese. This method produces a savings of 44 grams of fat!

1 cup sour cream = 495 calories = 48 grams total fat = 30 grams saturated fat

1 cup lowfat yogurt = 145 calories = 4 grams total fat = 2.3 grams saturated fat

Use skim or 1% milk instead of whole milk or half and half

Another way to decrease the amount of fat and calories in your recipes is to use skim milk or 1% milk instead of whole milk or half and half. For extra richness, try evaporated skim milk. This method produces a savings of 25 grams of fat!

1 cup half/half = 315 calories = 28 grams total fat = 17.3 grams saturated fat

1 cup 1% milk = 100 calories = 3 grams total fat = 1.6 grams saturated fat


To decrease sodium

Use low sodium or unsalted ingredients

To decrease the amount of sodium in your foods, use low sodium or unsalted ingredients in your recipes. Sodium intake for adults should be 1,100 - 3,300 mg per day. This equals about 1/2 to 1 1/2 teaspoons salt. (Do not omit salt in yeast breads because it controls the rising action of yeast.)

1 teaspoon salt = 2,130 milligrams sodium

1 teaspoon soda = 820 milligrams sodium

1 teaspoon baking powder = 330 milligrams sodium


To decrease sugar

Reduce sugar in baked goods and desserts

Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Cookies, quick breads and cakes can be successfully baked this way. Substitute flour for the omitted sugar. (Do not decrease sugar in yeast breads because sugar feeds the yeast.)

Increase the use of some spices for flavor

In addition to reducing the amount of sugar in your recipes, you can increase the use of some spices for flavor. Adding cardamon, cinnamon, nutmeg or vanilla to your recipes will enhance the impression of sweetness.


To increase fiber

Choose whole grain for part of your ingredients instead of highly refined products

Use whole wheat flour, oatmeal and whole cornmeal. Whole wheat flour can be substituted for up to 1/2 of all purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour.

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Good suggestions Dafnia. I especially like the decreasing fat part!

i wonder what healthier options can substitute whip cream in a recipe - especially in bakery?

thanks.

I am not sure if this would be considered healthy but whipping cream usually contains 20-35% milk fat. So, maybe something like 3/4 cup whole milk plus 1/4 cup melted unsalted butter can be substituted for 1 cup of whip cream?

I am not much of a baker so someone who actaully has tried this may give you a better answer

this may sound strange, but a friend of mine told me to reduce calories in her cakes she uses a diet soda instead of the egg and oil. pepsi or coke for chocolate and sprite for white or yellow. some times she uses sunkist to make it orange for halloween. Taste normal to me, would have not known if she did not tell me.

welcome to the board jbrown!!! i have also heard about using diet soda in making cakes!!! i've never tried it myself but will look it up some more.

thanks for sharing!

For healthy cooking it is good to choose baking over frying. Baking doe not allow the addition of calories and fat to your food that happens while frying and also removes the need to use oils for frying that may have unhealthy fats.