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Healthy Substitutes

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HEALTHY SUBSTITUTIONS

 

In Place of: Substitute:
Baking Powder and soda Use health food store brand

only

Butter Earth Balance margarine
Chocolate Non-sugar, non-dairy chocolate chips
Cornstarch (for thickening) Arrowroot powder (when using arrowroot as a substitute for flour or cornstarch, reduce the amount by one half)
2 Tablespoons butter mixed with 1 Tablespoon flour to thicken soups and sauces (7 grams fat) 2 Tablespoons kuzu (0 grams fat)
Eggs Egg whites (1 egg=2 egg whites, or 2 eggs=3 egg whites) OR Ener-G egg substitute (found in health food store, follow package directions)
Mayonnaise (1 Tablespoon=11 grams fat) Veganaise (found in refrigerator section of the health food store) or Nayonaise (1 Tablespoon = approx. 3.5 grams fat)
Meat Beans, grains, nuts
Salt Kelp granules, garlic (fresh or powdered) and herbs
Vinegar Pure apple cider vinegar or fresh lemon juice
White flour Whole grain flours (for baking use 100 percent whole grain pastry flours) when substituting whole grain flour for white flour in a recipe use approximately 20 percent more moisture because of the greater absorption of the whole wheat flour due to the presence of bran and wheat germ.  Also use about 10 percent less shortening.  Those with gluten intolerance or sensitivities: there is a selection of gluten free flours in health food stores and many conventional supermarkets.
Cow’s milk Rice milk, soybean milk, nut milks (coconut milk, almond milk, etc.)
1 cup milk (for baking) 1 cup rice or soy milk or other milk substitute or 1 cup water and 2 Tablespoons soy or rice margarine
1 cup buttermilk ½ cup milk substitute, ½ cup water, and 1 Tablespoon vinegar or lemon juice
Light cream Plain soy milk
Heavy cream Plain soy cream
Sour cream Soy sour cream
Cream cheese Nayonaise or soy cream cheese

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