Healthy Substitutions

It has become easier in recent years to update favorite recipes with healthier ingredients without losing flavor. Simple substitutions can reduce sodium, fat and cholesterol content without significantly altering the taste of a family favorite. Remember, it may take an attempt or two to perfect your new, healthier recipe, but it is worth the effort. Eat in good health! SIMPLE STEPS Use only half of the sodium noted in a recipe. Prepare pans and cooking sheets with a non-fat cooking spray instead of butter or margarine. Use one percent milk instead of whole milk. Substitute low fat or fat free cream cheese or sour cream when appropriate. Low fat or fat free plain yogurt can also replace sour cream in many recipes. Use egg substitute or egg whites in recipes that call for more than one egg. A quarter cup equals one egg. If a recipe calls for sugar, replace half of the amount with a sugar substitute. If nuts are used in a recipe, use them on top of the dish rather than mixing them in — the flavor will be stronger and more satisfying. Use leaner meats for lower fat and sodium. Be sure to make comparisons; some cuts of pork can be healthier than chicken. Finally, reduce portion size; you may be satisfied with less!

Using simple egg and sugar substitutions alone in this pumpkin cheesecake recipe reduces the amount of cholesterol by 40 grams, sodium by more than 100 mg, and sugars by 10 grams.