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Recipe substitution question



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CMCOLE
Posts: 2,667
4/27/13 6:42 A

It is so great when people like Becky can provide a voice of reason.

There are no really 'bad' foods by themselves.

That being said, all other suggestions can be validly used - especially the 'puree part of the contents' one - I use this mainly, as hubby is lactose intolerant, and won't try the non-dairy alternatives.



GRAMCRACKER46
SparkPoints: (25,162)
Fitness Minutes: (11,562)
Posts: 930
4/26/13 7:46 P

Sometimes I puree a portion of the soup and then add it back. It makes a thicker soup if that's what you're looking for. Hey congrats on that weight loss.



BRITTTURTLE
Posts: 236
4/26/13 12:55 P

Try using tofu as a thickening or non-dairy creamer. You will cut down fat and cholesterol.



KLUTZY68
SparkPoints: (2,884)
Fitness Minutes: (1,871)
Posts: 163
4/26/13 9:07 A

If a recipe calls for 2C cream, I use 1/2C half and half and the rest 1% milk; that's how I make chowders. With recipes that use sour cream, such as beef stroganoff, you turn off the heat before adding it at the end, so that should work for yogurt too, although I haven't tried it with yogurt. Another trick is tempering, where you add some of the hot liquid to the cold, then add it all to the hot; this is done with eggs and will probably work with yogurt. You can also puree all or part of the soup to thicken the broth, or mash some of the potatoes or beans in it. What soups do you want to make?



MANDIETERRIER1
Posts: 13,495
12/4/12 9:57 P

I use 1% or skim milk in place of cream and it turns out well. I get no complaints from my gourmet family



RACKMYBRAINS
Posts: 435
12/4/12 1:48 A

nonfat milk or unsweetened almond milk




MICHELLEXXXX
SparkPoints: (6,044)
Fitness Minutes: (5,730)
Posts: 1,740
12/4/12 1:20 A

I like unsweetened almond milk in cream-based soups.

Edited by: MICHELLEXXXX at: 12/4/2012 (02:00)


RUNNINGAL425
SparkPoints: (71,403)
Fitness Minutes: (60,733)
Posts: 1,062
12/3/12 11:09 P

Thanks for the ideas, everyone. I also have found that Greek yogurt will "curdle" in hot dishes. Sour cream can do the same thing, especially the lower or no fat versions. Or maybe I am just cooking things too hot.

I like the idea of the fat free evaporated milk. I will try that. I am just looking for options, because many of the recipies for creamy soups have lots of cream and lots of fat.

Thanks again, everyone!



DIETITIANBECKY
Posts: 26,369
12/3/12 7:27 P

It is important to not look at one food and say "this is bad" for your health---
It is about your daily intake, monthly intake, etc

If you are dropping your fat to about 30%, then what are you using for these other 70% of calories in your diet----are they healthy carbs and protein or sweets, pop, candy, pastries, refined carbs, etc...

It is why it is important to look at the total quality of one's diet---not just one food.

Yes, a cream soup can be very high in fat. If the liquid in the 1 cup portion is from total cream or half and half. But what is happening the rest of the day. Is the person turning to fried meat, fried veggies, etc or rounding out the intake with lean protein, fruits, veggies, etc.

SP Dietitian Becky



MEG-NATALIA07
Posts: 679
12/3/12 6:45 P

Light canned coconut milk is a good alternative. Or fat free half and half--it's mostly filler, but still has a creamy texture.

Edited by: MEG-NATALIA07 at: 12/3/2012 (18:45)


YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
12/3/12 5:13 P

Generally yes, you can sub half and half or even whole milk for heavy cream for something like a soup. It may be slightly less thick than it would be if you used the heavy cream, but for a soup it won't matter much.

Greek yogurt works as well, but I've found that sometimes in hot dishes (like soups or curries) it can tend to curdle. I do use it for things like adding to a red sauce to make a cream sauce for pasta though, or as a sub for sour cream in mashed potatoes.




RADIOTIKSPARK1
SparkPoints: (7,841)
Fitness Minutes: (2,813)
Posts: 638
12/3/12 4:38 P

Becky,

Recommended by who and based on what?

I'm not challenging your numbers...I mean 35% calories from fat seems "realistic" and "normal" rather than "low fat". Indeed Sparkpeople doesn't recommend a blanket "less than 35%" (which implies someone could go down to 10% or 1%), rather you all recommend that people shoot for 30%, with much less being as frowned upon as much more.

No specific study or medical study survey I have seen, well, ever but surly in the past decade has linked "fat" in the broad since to either heart disease or cancer. Statements such as that just glosses over the entire rainbow of research out there into the differences between Saturated and Unsaturated fats. To be fair, the original poster was talking about saturated fats, but I took that to mean that the poster had the totally unsubstantiated fear of all fats that we were, unfortunately and to the detriment of our overall health, fed by the diet industry for far too long. Turns out not to be the case, the poser rocks those unsaturated fats like a champ.

I just wonder about the accusation of misinformation. All things considered, everything else in balance, and assuming that the poster eats reasonably otherwise, it sounds like the amount of saturated fat in her soup would provide a totally fine amount of saturated fat. Well within the amounts you quoted with plenty to spare.

Again, I think the numbers you quote are great and healthy, I just don't think that they tell the whole story...and to say that fat causes cancer without clarifying that you mean saturated fat and stipulating that the positives are weak positives is, well, a bit lacking.

Sigh, I hope this doesnt come off as negative! I really think your numbers are good, realistic, and healthy.



DIETITIANBECKY
Posts: 26,369
12/3/12 3:15 P

Just to correct some misinformation on this thread...
Keep total fat intake at less than 35% of total calories,
and saturated fat intake at less than 10% of calories...
is "still" the recommendation for all healthy adults for overall health, prevention of diseases such as heart disease, certain cancers, and can help with weight management.

I use fat free evaporated milk in my cream soups--no fat, yet the benefits of protein, and calcium

SP Dietitian Becky



FLUTTERBY727
SparkPoints: (2,124)
Fitness Minutes: (0)
Posts: 28
12/3/12 3:01 P

maybe try using low-fat sour cream or greek yogurt? Just remember, a lot of "low fat" substitutions have a higher sugar content for flavor. Or, maybe just make the soup as-is and have a 1/2 turkey, tomato and avacado sandwich on wheat alongside it - you'll get full and won't want that second bowl



RUNNINGAL425
SparkPoints: (71,403)
Fitness Minutes: (60,733)
Posts: 1,062
12/3/12 2:36 P

I just want less fat so the total calorie count is less. I eat fat. Love avocados, eat eggs, etc. I just love soup in the winter, and adding heavy cream makes it tough to eat more than 1 bowl at a time. That is all.



RADIOTIKSPARK1
SparkPoints: (7,841)
Fitness Minutes: (2,813)
Posts: 638
12/3/12 2:27 P

Has your doctor told you that you need to cut "fat"? Most of what we were told in the 80s and early 90s about "fat" is not substantiated by science and is no longer supported by the medical and dietary community. Cutting "fat" isn't connected to weight loss and, depending on the type of fat you cut, can actually be quite bad for you. Unless your doctor has told you otherwise, spend your time focused on both the calories and the quality of the food you eat. By that I mean whole, non-processed foods. Nearly all low-fat substitutes are processed and filled with strange ingredients. Your body deserves better than that :)

In conclusion, you can do what you want when it comes to substitutes because, really, how much fat you eat doesn't really matter. It would just be a shame to worry too much about it since it isn't actually an issue.



RUNNINGAL425
SparkPoints: (71,403)
Fitness Minutes: (60,733)
Posts: 1,062
12/3/12 2:21 P

I am wanting to make some lower-carb creamy soups. Many of the recipes call for cream or heavy whipping cream, which contain lots of fat. Can half and half be substituted to reduce the fat and calories? Or fat free half and half?

I realize that the total carb count will go up, but sometimes you have to make trades......



 
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