Author: Sorting Last Post on Top ↓ Message:
ADIRONDACKMOM's Photo ADIRONDACKMOM Posts: 1,636
8/3/14 3:35 P

My SparkPage
Send Private Message
Reply
Try Avocado- We now love it instead of mayo! My only exception is egg salad and potato salads

NOW 'FAITH' IS THE SUBSTANCE OF THINGS HOPED FOR
THE EVIDENCE OF THINGS NOT SEEN. Hebrews 11:1
Hopeful Hearts Breaking Free From Hurts Team Co-Leader
Keep Walking With Jesus Team Co-Leader
youtu.be/UPCp8n2awdg (JESUS SAVES-by Steve Pettit Evangelists, Contemporary Version)
youtu.be/vbkMmX9m6R0 (JESUS SAVES-by Bill and Gloria Gaither, Contemporary Version)
Luke19:10 FOR THE SON OF MAN IS COME TO SEEK AND TO SAVE THAT WHICH WAS LOST
(EST)


 current weight: 165.0 
 
199
180.5
162
143.5
125
VEG954 Posts: 3,744
8/3/14 9:00 A

My SparkPage
Send Private Message
Reply
Never use mayonnaise.
I will use cream cheese, whipping cream or sour cream instead.
Yes, I am low carbing it these days.

ADIRONDACKMOM's Photo ADIRONDACKMOM Posts: 1,636
7/31/14 8:25 A

My SparkPage
Send Private Message
Reply
Actually, I cheated, they are using avocado on a lot of sandwiches commercially at chains restaurants now such as subway and others!

NOW 'FAITH' IS THE SUBSTANCE OF THINGS HOPED FOR
THE EVIDENCE OF THINGS NOT SEEN. Hebrews 11:1
Hopeful Hearts Breaking Free From Hurts Team Co-Leader
Keep Walking With Jesus Team Co-Leader
youtu.be/UPCp8n2awdg (JESUS SAVES-by Steve Pettit Evangelists, Contemporary Version)
youtu.be/vbkMmX9m6R0 (JESUS SAVES-by Bill and Gloria Gaither, Contemporary Version)
Luke19:10 FOR THE SON OF MAN IS COME TO SEEK AND TO SAVE THAT WHICH WAS LOST
(EST)


 current weight: 165.0 
 
199
180.5
162
143.5
125
GRAMMYX7's Photo GRAMMYX7 Posts: 388
7/30/14 9:03 P

My SparkPage
Send Private Message
Reply
I love avocados. I will be trying those spread on a sandwich. Sounds great

Only I can make it happen
Marge


 current weight: 171.8 
 
174
162.75
151.5
140.25
129
ADIRONDACKMOM's Photo ADIRONDACKMOM Posts: 1,636
7/21/14 10:58 A

My SparkPage
Send Private Message
Reply
I have started using avocado now instead of mayo or dressings for just about everything to spread on a sandwich or dips, it is delicious and when you use the right spices it tastes so much better and is healthier!

NOW 'FAITH' IS THE SUBSTANCE OF THINGS HOPED FOR
THE EVIDENCE OF THINGS NOT SEEN. Hebrews 11:1
Hopeful Hearts Breaking Free From Hurts Team Co-Leader
Keep Walking With Jesus Team Co-Leader
youtu.be/UPCp8n2awdg (JESUS SAVES-by Steve Pettit Evangelists, Contemporary Version)
youtu.be/vbkMmX9m6R0 (JESUS SAVES-by Bill and Gloria Gaither, Contemporary Version)
Luke19:10 FOR THE SON OF MAN IS COME TO SEEK AND TO SAVE THAT WHICH WAS LOST
(EST)


 current weight: 165.0 
 
199
180.5
162
143.5
125
JILLINENOLA SparkPoints: (16,412)
Fitness Minutes: (6,565)
Posts: 619
7/19/14 7:59 A

Send Private Message
Reply
I love to cook and bake and will be using some of the substitutions found here and in the articles. I will definitely try the b. sprout substitution in my slaw!!!

 October Minutes: 510
 
0
300
600
900
1200
GOLDENRODFARM's Photo GOLDENRODFARM SparkPoints: (35,566)
Fitness Minutes: (25,693)
Posts: 1,273
7/3/14 9:05 A

My SparkPage
Send Private Message
Reply
I try to eliminate at least one egg yolk in recipes with multiple eggs, yolks contribute to rising so you have to be careful, also applesauce is a favorite, I freeze a lot of applesauce sauce so it is always at hand, pumpkin is good in some recipes, and I have that frozen also. I noticed that when I make a chowder I like it better with skim milk or 2% instead of cream, I cook the potatoes and onions with as little water as possible so it doesn't dilute it down. Measuring amounts of oil has made me realize that often I must have been using several tablespoons in sauteing now I find 1 or 1/2 tsp is plenty, the same with salads, I use 1/2 tsp of olive oil and a couple of tsp of vinegar, I have never liked bottled salad dressings because we grew up with oil and vinegar dressing on all salads even coleslaw. Another thing I have tried is using guacamole in place of mayo, makes chicken salad taste delicious and only 60 calories for 2 TBS of the brand I use.

Barb from Maine!

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” Dale Carnegie


 Pounds lost: 53.0 
 
0
15.25
30.5
45.75
61
ADIRONDACKMOM's Photo ADIRONDACKMOM Posts: 1,636
6/29/14 8:58 A

My SparkPage
Send Private Message
Reply
I now use only Almond milk instead of any other milk-- yummy! (unsweetened of course)

Edited by: ADIRONDACKMOM at: 6/29/2014 (08:58)
NOW 'FAITH' IS THE SUBSTANCE OF THINGS HOPED FOR
THE EVIDENCE OF THINGS NOT SEEN. Hebrews 11:1
Hopeful Hearts Breaking Free From Hurts Team Co-Leader
Keep Walking With Jesus Team Co-Leader
youtu.be/UPCp8n2awdg (JESUS SAVES-by Steve Pettit Evangelists, Contemporary Version)
youtu.be/vbkMmX9m6R0 (JESUS SAVES-by Bill and Gloria Gaither, Contemporary Version)
Luke19:10 FOR THE SON OF MAN IS COME TO SEEK AND TO SAVE THAT WHICH WAS LOST
(EST)


 current weight: 165.0 
 
199
180.5
162
143.5
125
KATELJM's Photo KATELJM Posts: 3,760
6/25/14 11:29 P

My SparkPage
Send Private Message
Reply
I use a pressure cooker with a rack to cook chicken or ribs. That way the fat falls off but the meat remains moist and flavorful. I rarely buy rotisserie chicken any more.

Kate (or Kathy), Joppa, MD, USA EDT
https://www.fitbit.com/user/2TFSLV


Healthy Weight reached 12.10.09 -- reached that again on 10.08.14!

Starting weights:
BL Fall Frenzy 144.0 9/10/14
BLC26 142.8 9/17/14
Fall 5% 142.6 9/20/14

BLC26 Azure Destinations
Your Superhero Name = The Fighting Raccoon
Your Superpower = Unexplained
Your Weakness = Chocolate
Your Weapon = Your Lunar Foam
Your Mode of Transportation = Space Shuttle


 current weight: 135.6 
 
148
142.25
136.5
130.75
125
SHEILAFORDAN's Photo SHEILAFORDAN SparkPoints: (44,085)
Fitness Minutes: (15,550)
Posts: 808
4/15/14 5:32 P

Send Private Message
Reply
I love the idea of using shredded brussel sprouts in coleslaw I am going to try that soon

 current weight: 159.0 
 
178
167.25
156.5
145.75
135
LUVS2BIKE101's Photo LUVS2BIKE101 SparkPoints: (111,268)
Fitness Minutes: (112,103)
Posts: 3,515
4/8/14 7:57 P

Community Team Member

My SparkPage
Send Private Message
Reply
I have learned to saute veggies in a small amount of low sodium chicken broth at low temperatures. This method has reduced the fat content in the meal.
emoticon

2014 Fall 5% Challenge
Team Leader of SP Class of August 19-25, 2012
Team Leader of SP Class of November 27- December 3, 2011
Team Leader of SP Class of July 21-27, 2013
____________________
"Continuous effort--not strength or intelligence--is the key to unlocking our potential." --Winston Churchill


 October Minutes: 1,353
 
0
35.75
71.5
107.25
143
KYANN402's Photo KYANN402 SparkPoints: (32,462)
Fitness Minutes: (21,323)
Posts: 1,684
1/16/14 11:44 P

My SparkPage
Send Private Message
Reply
Tried a blueberry muffin recipe that used yogurt instead of shortening or oil. Worked okay, however the the dough was a little heavy. I'll try it again with a little more water or add one egg white.

"The first sign of a nervous breakdown is when you start thinking your work is terribly important."
- Milo Bloom

"Vacation is what you take when you can't take what you've been taking any longer." -Lion from Wizard of Oz


 current weight: 228.0 
 
228
216
204
192
180
RJNICHOLS's Photo RJNICHOLS SparkPoints: (27,933)
Fitness Minutes: (10,074)
Posts: 192
1/16/14 8:44 A

My SparkPage
Send Private Message
Reply
I made a cole slaw the other day using shredded Brussels sprouts. My son loved it and did not realize I had made the substitution

 current weight: 239.0 
 
330
286.75
243.5
200.25
157
BABB2222's Photo BABB2222 Posts: 72
12/28/13 2:16 P

My SparkPage
Reply
I like the idea of using applesauce (unsweetened of course - it is now a stable in my kitchen) in place of butter.

 current weight: 209.0 
 
220
215
210
205
200
LIVINGDEAD_GIRL's Photo LIVINGDEAD_GIRL Posts: 966
11/3/13 11:13 P

My SparkPage
Send Private Message
Reply
I like replacing cream in soups and sauces with evaporated skim milk. You still get that thick and creamy texture and flavor that you are craving but without all the fat and calories.

Kim

~Goals~
--------------------------------------
5% Weight Loss: 310 - 6/8/14
10% Weight Loss: 294
15% Weight Loss: 277
No longer morbidly obese: 262
20% Weight loss: 261
25% Weight Loss: 245
30% Weight Loss: 229
35% Weight Loss: 212
40% Weight Loss: 196
No longer obese: 195
45% Weight Loss: 179
Normal weight for my height: 164
50% Weight Loss: 163
Goal Weight: 150


 current weight: 298.3 
 
327
317.5
308
298.5
289
WATERONE's Photo WATERONE SparkPoints: (73,463)
Fitness Minutes: (50,659)
Posts: 1,888
10/3/13 7:44 A

My SparkPage
Send Private Message
Reply
I tried the Cranberry Almond Oatmeal cookies from SparkRecipes. It substitutes pumpkin for the fat. They are very good. I've used applesauce to replace the fat in baked goods for years, but really prefer the pumpkin because it adds Vitamin A and more fiber than the applesauce.

I also have started using the blends of sugar/splenda or truvia in baking. It cuts part of the sugar out and no one has noticed the difference.

Love getting back to my healthier cooking habits.

Robin
VA EST


 Pounds lost: 79.6 
 
0
21.25
42.5
63.75
85
MOOMSHINE's Photo MOOMSHINE SparkPoints: (49,663)
Fitness Minutes: (30,081)
Posts: 3,236
10/1/13 6:17 P

My SparkPage
Send Private Message
Reply
I no longer eat rice, potatoes, pasta, beans after lunch, so I put extra veggies in everything. My favorite (this week) is banana squash - oh, so flavorful! Gotta watch the cals and carbs on the wither squashes, though, so be careful. 8-)

Em
Pacific Time Zone
______________________________
I used to go on food frenzies; I don't do that anymore. 8-)


 Pounds lost: 65.2 
 
0
20
40
60
80
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,136
9/24/13 10:06 A

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
Great suggestions, everyone!



"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
STR458's Photo STR458 SparkPoints: (17,358)
Fitness Minutes: (4,076)
Posts: 2,336
9/17/13 8:31 A

Send Private Message
Reply
shredded sautéed cabbage instead of rice or noodles to stir fry adds bulk not calories...will reduce calories like crazy and I love feeling full! Sautéed shredded cabbage a full size head to one tablespoon oil *yes only one tablespoon to 2 lbs shredded cabbage! covered pan stir often will cook tender cabbage before adding (frozen !) pound bag stir fry vegetables - season with your own mix and you have a great big feast!

Edited by: STR458 at: 9/17/2013 (08:35)
shrunk 50+ LBS
"because I can" come join team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62289


57 Maintenance Weeks
 
0
15
30
45
60
CIROHIO's Photo CIROHIO Posts: 2,990
8/19/13 12:32 A

My SparkPage
Send Private Message
Reply
I have started using greek yogurt in place of mayo or sour cream. works good, taste good!

Faith is taking the first step even when you don't see the whole staircase.
Martin Luther King Jr.

Lord there is nothing that can happen today that you and I can not handle together.
HOOSIERNATIVE46's Photo HOOSIERNATIVE46 Posts: 173
8/6/13 9:45 A

My SparkPage
Send Private Message
Reply
I have been successful at adding mashed black beans cut the fat content in ground beef, turkey, chicken. For the white meats I find that white beans look better than the black beans. I also add some chia seeds and or flax seeds in this meat extender.

I will go... I will do...


 Pounds lost: 24.2 
 
0
10.25
20.5
30.75
41
GLAMIT's Photo GLAMIT Posts: 8,733
7/17/13 10:36 A

My SparkPage
Send Private Message
Reply
I've used apple sauce in baked foods like lemon loaf instead of sour cream and it was awesome. I think some also use it to cut down on oil.

Cottage cheese in potato salad instead of mayo. I no longer eat mayo so this worked great for me. I especially love sprinkling dill weed on this. Mmm.



 Pounds lost: 3.8 
 
0
2.5
5
7.5
10
FUBEZ311 SparkPoints: (896)
Fitness Minutes: (310)
Posts: 6
6/25/13 9:22 A

My SparkPage
Send Private Message
Reply
Anybody know what the deal with cumin is? I love this spice but am running into a dilemma when I go to buy it. Some places sell a tiny container for $5 and some places have four times the size for $1.50 Whats the deal?

IMLOCOLINDA's Photo IMLOCOLINDA SparkPoints: (59,759)
Fitness Minutes: (57,887)
Posts: 8,990
6/23/13 3:24 A

Community Team Member

My SparkPage
Send Private Message
Reply
I think I'm a really good cook and a very healthy cook. Did it professionally for years...so I didn't think there would be much to learn as I've tried to keep up with the trends. I just LOVE the cottage cheese whipped up to sub for sour cream. It's fabulous. Have used apple sauce and pumpkin puree and mashed black beans for years as subs for fat. I have to admit that some recipes I will NOT mess with and the butter and heavy cream will stay...but that's only once a year and worth the wait and worth reducing all the other calories for a few daze on either side.

The best cure for stressing is to count your blessings...and a long walk won't hurt either!

Never give up what you want the MOST for what you want at the MOMENT!


 October Minutes: 3,600
 
0
950
1900
2850
3800
GOING-STRONG's Photo GOING-STRONG Posts: 5,462
6/9/13 10:21 P

Community Team Member

My SparkPage
Send Private Message
Reply
I have lightened up several recipes by substituting Greek Yogurt for Mayo (in tuna salad) or sour cream (in Mexican Casserole) or cottage cheese (in protein pancakes). Greek Yogurt is so versatile and I'm so glad I gave it a try. I also substitute applesauce or pumpkin in cakes/muffins if I want to lighten them up. The texture changes a bit but if it is a choice between getting a cupcake or not having one... then using applesauce or pumpkin to replace egg/oil is a winner! If you haven't used PB2 yet and love peanut butter you should consider giving it a try. You get the peanut butter flavor without the fat. You can find PB2 at some grocery stores (like Whole Foods) and on-line at Amazon.

emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
BEBARB149's Photo BEBARB149 SparkPoints: (45,188)
Fitness Minutes: (21,738)
Posts: 2,670
6/9/13 9:54 A

My SparkPage
Send Private Message
Reply
It does but you'll notice a difference in the flavor.

Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habit - Charles Givens


 Pounds lost: 9.0 
 
0
13
26
39
52
EMILY0724's Photo EMILY0724 SparkPoints: (46,127)
Fitness Minutes: (20,411)
Posts: 1,970
6/9/13 8:51 A

My SparkPage
Send Private Message
Reply
Lots of really good ideas here!! I incorporated some of these long ago, but there are many new suggestions to try! As for progressing in this challenge, the biggest change I've made is cutting back on salt. It didn't take long at all to adjust. Now things others cook taste too salty! Does sautéing in water really work?

 Pounds lost: 40.0 
 
0
17
34
51
68
KAB7801's Photo KAB7801 SparkPoints: (78,638)
Fitness Minutes: (31,155)
Posts: 2,626
6/7/13 2:54 P

My SparkPage
Send Private Message
Reply
I do carrots in anything to disguise veggies but I haven't tried zucchini
Thanks for the tip

A peaceful heart leads to a healthy body

See it, Say it, Believe it,
And it Will Happen

Take Delight in the Lord and He will give you your heart desires


 current weight: 133.0 
 
160
148.75
137.5
126.25
115
BEBARB149's Photo BEBARB149 SparkPoints: (45,188)
Fitness Minutes: (21,738)
Posts: 2,670
5/30/13 7:48 P

My SparkPage
Send Private Message
Reply
Don't know if this really qualifies as a substitution, but I like to add steamed grated carrots or zucchini to meat loaves, meat balls, and even hamburgers. It brings the calories down. I also put them in chili and macaroni goulash.

Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habit - Charles Givens


 Pounds lost: 9.0 
 
0
13
26
39
52
AHAPPYLIFE's Photo AHAPPYLIFE SparkPoints: (102,560)
Fitness Minutes: (98,299)
Posts: 5,543
5/22/13 12:29 A

My SparkPage
Send Private Message
Reply
I do try to eat clean & stay away from the fat-free or sugar-free varieties. They seem to be more harmful than good.

** Melissa **
....................Alaska

Be careful when you pass judgement on another. Life teaches us lessons in harsh ways when we are mean to others.

www.fitbit.com/user/265JV9


 Pounds lost: 29.4 
 
0
23.5
47
70.5
94
MOOMSHINE's Photo MOOMSHINE SparkPoints: (49,663)
Fitness Minutes: (30,081)
Posts: 3,236
4/30/13 8:17 P

My SparkPage
Send Private Message
Reply
The only drastic change I've made with the challenge is eating out less, and cooking more. Restaurant food just tastes better: They put sugar on everything, including fish and steaks - sugar turns meats a pretty brown color, and Americans like their food sweet. I am anti-sweet, but it's easier to eat what's on my plate than ask the waiter to tell the cook to do it my way. We eat half, bring home half, and read the on-line menus before we leave the house. I've always been a healthy cooking cook. Retirement put on 60 lbs because of all the restaurant foods we've been eating for the past three years.

Em
Pacific Time Zone
______________________________
I used to go on food frenzies; I don't do that anymore. 8-)


 Pounds lost: 65.2 
 
0
20
40
60
80
MOOMSHINE's Photo MOOMSHINE SparkPoints: (49,663)
Fitness Minutes: (30,081)
Posts: 3,236
4/28/13 11:38 P

My SparkPage
Send Private Message
Reply
I have diabetes, and have discovered that white rice raises my blood glucose levels, as do pastas. I've been substituting brown rice successfully, but now I've added quinoa, and couscous to my menus with good results. Dh won't eat quinoa or couscous because they remind him of birdseed.

Em
Pacific Time Zone
______________________________
I used to go on food frenzies; I don't do that anymore. 8-)


 Pounds lost: 65.2 
 
0
20
40
60
80
KEEPFIT2013's Photo KEEPFIT2013 SparkPoints: (14,118)
Fitness Minutes: (13,671)
Posts: 579
3/22/13 11:39 P

Send Private Message
Reply
I too have liked substituting some of the fat with applesauce. I am gluten free and the applesauce also helps add moistness to the end product that oil doesn't achieve.
I have also been replacing some of my milk with unsweetened almond milk which gives me the same calcium but lower fat and calories. Works well in some things but not in others.
Finally, I grow butternut squash and have been substituting it for potatoes in stews and soups and love this alternative.



 October Minutes: 0
 
0
375
750
1125
1500
HANNAHLAH11 SparkPoints: (3,457)
Fitness Minutes: (1,084)
Posts: 34
3/20/13 12:46 P

My SparkPage
Send Private Message
Reply
Also some of the Fat Free products are not as healthy since they substitue more salt and sugar as well as other things to make up for the fat. Most of them taste awful too. Fat free sour cream, Fat free greek style yogurt, and fat free evaporated milk are the only ones I use on a regular basis. I don't use artifical sweeteners either because they aren't good for you. I also can't stand the taste of any of the no calorie sweeteners including the natural one stevia. I've just been trying to limit the amount of sugar and trying other things such as honey and agave syrup for the different flavors they give. They are still sugar so the only reason to use them is that they give a different flavor quality. Again I limit how much I use.

I love aliums (garlic.onions, shallots, leeks, etc) for the flavors they give both raw and cooks. I also use a lot of herbs and spices to cut down on salt. I have also found an acid such as lemon or lime juice or some type of vinegar brightens the flavors as well as salt does when added at the end of cooking.

Heather
Flagstaff, AZ


 current weight: 280.9 
 
294
286.5
279
271.5
264
CRAFTSFAN1's Photo CRAFTSFAN1 Posts: 2,090
3/15/13 10:00 P

My SparkPage
Send Private Message
Reply
Thank you. I was looking for a dip for veggies. I have the ingredients that you're listing for the dip. I'll try it.

Join the team "Eat to Defeat Fat Cells, Cancer Cells and More."
http://www.sparkpeople.com/myspark/gro
ups_individual.asp


 Pounds lost: 16.6 
 
0
14
28
42
56
WONDEROUSDREAM's Photo WONDEROUSDREAM Posts: 22
3/12/13 3:18 A

My SparkPage
Send Private Message
Reply
Wilma - I agree. :)

Harvester - My favorite Greek yogurts thus far are Mountain High and Fage. Fage is slightly bitter. Great for cooking or sauces. Mountain High is thick, but not quite as thick as Fage. So it's great for dips, yogurt with granola and fruit, etc.

-Jennifer

"Be the change you wish to see." -Gandhi


 Pounds lost: 51.4 
 
0
15.5
31
46.5
62
HARVESTER54's Photo HARVESTER54 SparkPoints: (13,432)
Fitness Minutes: (13,278)
Posts: 308
3/11/13 11:26 A

My SparkPage
Send Private Message
Reply
I really like the yogurt and low fat mayo idea. I don not like low fat mayo, because it is sweet not tangy. This sounds like a healthy way to make a great calorie and fat difference. I think that greek yogurt would be the best because it is thicker then regular, and it is a great source of protein.

"The joy of the Lord is my strength!"


 current weight: 148.0 
 
178
168.5
159
149.5
140
WILMA102's Photo WILMA102 Posts: 1,298
3/11/13 6:30 A

My SparkPage
Send Private Message
Reply
I've tried applesauxe also and I think my cake was more moist

Team Leader
Victoriana
Prednisone Before and After
Cass County NE Sparkers
"Eastern Star"


 Pounds lost: 19.0 
 
0
25
50
75
100
WONDEROUSDREAM's Photo WONDEROUSDREAM Posts: 22
3/11/13 12:34 A

My SparkPage
Send Private Message
Reply
I made an awesome veggie dip tonight, multiple servings and low cal/fat. Just decided to throw stuff together that I already had. Consisted of 2/3 C plain Greek yogurt, garlic powder, a little garlic salt, 3-4 tsp of cider vinegar, and dill. I love dill, so I used approximately 1 tsp.

Great with cucumbers and carrots. :)

-Jennifer

"Be the change you wish to see." -Gandhi


 Pounds lost: 51.4 
 
0
15.5
31
46.5
62
WONDEROUSDREAM's Photo WONDEROUSDREAM Posts: 22
3/11/13 12:29 A

My SparkPage
Send Private Message
Reply
I was skeptical about using applesauce in lieu of butter. I've baked a couple of things in the past couple of weeks that have turned out great. Also, I have already been using the substitution for cooking and baking guides that are on spark (especially for oil and egg substitutions).

-Jennifer

"Be the change you wish to see." -Gandhi


 Pounds lost: 51.4 
 
0
15.5
31
46.5
62
JENAE954 Posts: 7,020
1/28/13 9:22 P

Send Private Message
Reply
I am making more meatless meals these days.

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
-VIXEN-'s Photo -VIXEN- SparkPoints: (21,438)
Fitness Minutes: (2,531)
Posts: 822
1/28/13 8:11 P

My SparkPage
Send Private Message
Reply
I just made a coleslaw with dill relish and used half low fat mayo and half nonfat yogurt. It was so yummy. Yogurt adds a nice tang to it and I will remember it makes a good substitute for half the mayo. I used just a bit of it to make a sauteed shrimp po boy sandwich and it was the bomb!

“I want to think again of dangerous and noble things. I want to be light and frolicsome. I want to be improbable and beautiful and afraid of nothing as though I had wings.”
― Mary Oliver


 Pounds lost: 0.0 
 
0
6.75
13.5
20.25
27
AEGISHOT's Photo AEGISHOT Posts: 3,123
1/24/13 5:52 A

My SparkPage
Send Private Message
Reply
I am used to peanuts oil, am fully changing to Extra Virgin Olive Oil. It is quite healthier.

TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


61 Days until:  100 Days Streak
 
100
75
50
25
0
JENAE954 Posts: 7,020
1/21/13 9:39 A

Send Private Message
Reply
When making mashed cauliflower I prefer to steam it first.
Then let it drain really well.
For creaminess use a little powdered buttermilk or non fat milk.
Mine come out really great and not watery.

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
ACELIFE88's Photo ACELIFE88 Posts: 16
1/21/13 9:32 A

My SparkPage
Send Private Message
Reply
I just read the substitutions article and while some of them are great ideas others are not all that healthy. While sugar is packed with mega calories, artificial sweeteners are not all that healthy themselves. Unless you need to make the switch due to diabetes or other serious health concerns I believe the healthiest route is to minimize the amount of sugar that you ingest.

On another note...I have tried to substitude cauliflower for mashed potatoes, but my final product was runny/watery. Is this because I boiled the cauliflower? Any ideas would be helpful as I would love to try it again.

 current weight: 323.0 
 
334
324.75
315.5
306.25
297
JENAE954 Posts: 7,020
1/19/13 7:20 P

Send Private Message
Reply
Powdered skim milk is a wonderful thing to have in the pantry.
I use it when making yogurt. It makes it somewhat thicker when added to the fresh milk.

I also keep dehydrated buttermilk on hand. It is usually found in the isle with the flours.
I use it along with some of the potato water when making mashed potatoes.

Also, try substitute cauliflower for half of the potatoes.
It is fantastic!

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
GAYLSMITH's Photo GAYLSMITH Posts: 301
1/19/13 7:12 P

My SparkPage
Send Private Message
Reply
One of my favorite substitute is dry skim milk. I use it making mash potatoes and mix it in with a little of the potato water. I don't need butter that way. Beat it up with water and a little lemon juice and sweetener for a whip topping. Use it in place of evaporated milk. It's versitile and inexpenive.

 current weight: 178.0 
 
185
175.25
165.5
155.75
146
CJYOUCANDOIT's Photo CJYOUCANDOIT SparkPoints: (47,595)
Fitness Minutes: (12,977)
Posts: 888
1/14/13 11:21 A

My SparkPage
Send Private Message
Reply
I have been doing substitute ingredients for many years. One of my favorites is using Evaporated Skim Milk--NOT sweetened and condensed milk. Evaporated milk can be used to make those wonderful thick white sauces such as alfredo sauce cutting many fat calories. I have used evaporated skim milk without any trouble in recipes.

On a different note it is important when baking to make one change at a time. In other words don't cut all the fat and sugar at the same time. Baking is very precise and it is easy to have a disaster. Using fat free cream cheese is not always a good choice because many times the stiffness of the fat holds the recipe together such as in a frosting. Sometimes it is best to make the choice to eat a smaller portion than to sacrifice the quality of the treat.

"The secret of change is to focus all of your energy, not on fighting the old, but on building the new." -Socrates


 Pounds lost: 37.8 
 
0
26.25
52.5
78.75
105
CINDILP's Photo CINDILP SparkPoints: (79,943)
Fitness Minutes: (61,792)
Posts: 11,008
1/12/13 11:49 A

My SparkPage
Send Private Message
Reply
I don't buy sweet peppers in the winter very often. And I don't buy red peppers at all because of the expense. So, when a recipe calls for red pepper I take out a bag of the frozen pepper blend and take out what I need. Today, I didn't even have that. Then I take out the frozen stir fry blend and search out the red peppers. Today, I even added the shredded carrots from my stir fry vegetables to my recipe with the red peppers. It was good.
Cindi

Cindiï

Team leader:
Careers
Funny, I Don't FEEL 50 (or 60 - it's all good)!
Parents of ADHD Children
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




 current weight: 169.0 
 
175
168.75
162.5
156.25
150
KITT52's Photo KITT52 Posts: 63,697
11/20/12 11:58 A

Community Team Member

My SparkPage
Send Private Message
Reply
stick with what works for you

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



 current weight: 144.0 
 
347
296.25
245.5
194.75
144
TERRAMATER's Photo TERRAMATER Posts: 297
11/20/12 11:27 A

My SparkPage
Send Private Message
Reply
I've been using splenda for sugar. I know many people frown upon sweeteners, but I think I'll stick with it until I've stabilized my weight. After that, I'm thinking of fruit purees, honey and grape molasses. I may also experiment with agave nectar.

 current weight: 132.0 
 
165
152.25
139.5
126.75
114
KITT52's Photo KITT52 Posts: 63,697
11/13/12 7:00 P

Community Team Member

My SparkPage
Send Private Message
Reply
very true, and it gives a bit of a nutty taste too

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



 current weight: 144.0 
 
347
296.25
245.5
194.75
144
IAM53559's Photo IAM53559 SparkPoints: (2,457)
Fitness Minutes: (3,206)
Posts: 17
11/13/12 9:57 A

My SparkPage
Send Private Message
Reply
When it comes to quick breads - banana bread and such - I try to use apple sauce and never use any sugar, there is always enough sweetness between the apple sauce and bananas. And not sure if it was mentioned but ground flaxseed can replace oils and fats in baked goods plus it gives you a fibre boost as well.

KITT52's Photo KITT52 Posts: 63,697
11/7/12 6:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
depending what your making apple sauce is good to add some sweetness as well...and not add so much sugar

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



 current weight: 144.0 
 
347
296.25
245.5
194.75
144
PICTUREME40's Photo PICTUREME40 Posts: 2,680
11/7/12 2:34 P

My SparkPage
Send Private Message
Reply
Jeana if you use Red potatoes for your baking you will find they are not as dry as white potatoes.
Xme501- I use splenda for my baking. It may not brown somethings as white sugar but it taste great in cookies and other dishes.

"Feel the fear and do it anyway!"

"This isn't forever!"



 current weight: 162.0 
 
200
183.75
167.5
151.25
135
XME501's Photo XME501 Posts: 2,088
10/26/12 3:17 P

My SparkPage
Send Private Message
Reply
What is a good substitute for white sugar? I do not use much, but would like a good substitution for baking.
Thanks,
barb

Edited by: XME501 at: 10/26/2012 (15:20)
 October Minutes: 46
 
0
112.5
225
337.5
450
JENAE954 Posts: 7,020
10/24/12 8:53 P

Send Private Message
Reply
emoticon

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
KITT52's Photo KITT52 Posts: 63,697
10/24/12 3:05 P

Community Team Member

My SparkPage
Send Private Message
Reply
I add home made applesauce....
never cared for butter buds

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



 current weight: 144.0 
 
347
296.25
245.5
194.75
144
JENAE954 Posts: 7,020
10/23/12 9:25 P

Send Private Message
Reply
Love baked potatoes but find they need lots of sour cream or butter because they are dry?

I did until starting using hot water to moisten them.

Sprinkle butter buds on them too.
Now I can eat and enjoy.

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
KITT52's Photo KITT52 Posts: 63,697
10/23/12 3:20 P

Community Team Member

My SparkPage
Send Private Message
Reply
I use fat free greek yogurt in place of sour cream....or have and half apple sauce in place of oil in my sweet breads, the tartness of the greek yogurt gives banana bread an extra flavor most people seem to like....I also cut down on sugar when I bake.....if it calls for a cup I go with 3/4 and if it has raisin or dried cranberries I add even a bit less....

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



 current weight: 144.0 
 
347
296.25
245.5
194.75
144
JAMBABY0's Photo JAMBABY0 Posts: 13,374
10/22/12 9:53 P

Community Team Member

My SparkPage
Send Private Message
Reply
I will use some of these, ty

Remember, YOU ARE WORTH IT!


 current weight: 162.0 
 
268
233.25
198.5
163.75
129
BECCA324's Photo BECCA324 SparkPoints: (2,710)
Fitness Minutes: (1,070)
Posts: 140
10/9/12 9:04 A

My SparkPage
Send Private Message
Reply
When baking I have tried to substitute butter or oils for a small amount of applesauce or plain yogurt. Sometimes it works but other times not, any other suggestions for what to use in replace of butter?



 Pounds lost: 18.0 
 
0
7
14
21
28
THRIVE2DAY's Photo THRIVE2DAY Posts: 4,765
9/23/12 7:17 A

My SparkPage
Reply
Nonfat plain yogurt in the place of sour cream on a baked potato.

Water instead of olive oil to saute.

1/2 Mashed avocado instead of salad dressing.

Applesauce instead of oil when baking.


Cathy

"Being confident of this very thing, that He who has begun a good work in us, will COMPLETE it...
Phil 1:6


 current weight: 149.0 
 
164
158
152
146
140
SUGAHHUNEY's Photo SUGAHHUNEY SparkPoints: (46,637)
Fitness Minutes: (59,530)
Posts: 224
9/19/12 11:53 P

My SparkPage
Send Private Message
Reply
Ok, tried making split pea soup with sausage last night, I used half a pound of smoked sausage rather than a pound, skipped teh boullion cubes and salt, and used organic low sodium chicken broth and added kale to the recipe. Then blended it smooth. It turned into a tastless paste lol. I swear I could knock somone out with it, it was so thick. The good news is, I found another split pea recipe which used condense split pea soup as a short cut, but one serving was over 1,000 mg of sodium. That soup I made, made a great subsitition. One cup of the split pea paster, with one cup of low sodium chicken broth, add more chopped carrots. celery. and kale, some garlic powder, onion powder and a few drops of hot sauce and a touch of ground clove and it was wonderful. Well for me and still low in sodium and one bowl had 800 grams of potassium... PERFECT.

““Life is not easy for any of us, but what of that? We must have perseverance and, above all, confidence in ourselves.”


 current weight: 668.0 
 
682
621.5
561
500.5
440
JENAE954 Posts: 7,020
9/17/12 7:45 A

Send Private Message
Reply
Wow! There are many great ideas here to be creative in meal preparation!
Love, love, love this team.

Jenae


 current weight: 148.8 
 
219
196.75
174.5
152.25
130
SUGAHHUNEY's Photo SUGAHHUNEY SparkPoints: (46,637)
Fitness Minutes: (59,530)
Posts: 224
9/16/12 2:01 P

My SparkPage
Send Private Message
Reply
Mmm! I try not to use salt very much in my cooking to begin with, I tend to use garlic powder and onion powder rather than the salt version.. I would love to do more baking, but I figure when I get around to it can use the advice from here for substitutions. I guess the biggest substitution is using olive oil, walnut oil and grape seed oil for sautéing veggies and meat.

““Life is not easy for any of us, but what of that? We must have perseverance and, above all, confidence in ourselves.”


 current weight: 668.0 
 
682
621.5
561
500.5
440
LINPHX Posts: 199
9/13/12 3:41 P

Send Private Message
Reply
I have been utilizing various substitutions in my cooking for several years. Some of my favorites include:

In baking recipes I cut the sugar in half and add a teaspoon of vanilla in its place.

I use zucchini ribbons in place of pasta. Just use a vegetable peeler to make the ribbons and saute for a few minutes until soft.

I use grated grated steamed cauliflower in place of rice; mashed steamed cauliflower in place of mashed potatoes.

I use 2 egg whites in place of 1 large egg. This cuts out cholesterol while doubling the amount of protein.

I use crushed Fiber One cereal or flax in place of bread crumbs.

I use an olive oil mister to spray oil on pans instead of aerosol nonstick cooking sprays or pouring oil directly in the pan.

I use unsweetened coconut milk in place of heavy cream when making soups and stews.

I use pureed cottage cheese in place of mayonnaise. Just process in the blender until it is smooth.



BRAVELUTE's Photo BRAVELUTE SparkPoints: (83,659)
Fitness Minutes: (56,557)
Posts: 3,776
8/12/12 6:29 P

My SparkPage
Send Private Message
Reply
What a great idea to freeze the lemon. I've never thought of that. I bet it would work great to slice my limes into sections, freeze, and then put one in my tea with the ice cubes.

At this time of year in Florida, limes aren't in season, but iced tea is. I still buy 3 limes at a time, 3 for $1.00 at the produce stand. By the time I get to the last one, it has dried to a hard brown skin which can't be used for juice or zest and gets thrown out.

So your suggestion is going to come in handy!! emoticon

Paying it forward at
Eat to Defeat Fat Cells, Cancer Cells and more
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58578


Living with
The Healthy Lunch Club
teams.sparkpeople.com/HEALTHY
LUNCHCLUB


Download the Full Plate Diet E-Book at the bottom of this page:
fullplateliving.org/diet/full-plate-diet-fiber-guide


 Pounds lost: 51.0 
 
0
20.5
41
61.5
82
LYNNWILK2's Photo LYNNWILK2 Posts: 2,608
8/11/12 8:56 P

Send Private Message
Reply
another substitute I am using came from an article given to me by my father. Instead of using salt or even much other spices on salads, chicken or just about anything else.... I use a frozen lemon, to keep it lasting longer and I shred as much as I need and pop it back in the freezer ..... it's zest is a great refreshing taste... keeping it in the freezer just makes it shred easier... be careful a little goes a long way.

be authentically you...
it's journey, not a one day hike.

CINDILP's Photo CINDILP SparkPoints: (79,943)
Fitness Minutes: (61,792)
Posts: 11,008
8/4/12 11:36 A

My SparkPage
Send Private Message
Reply
Nancy: Check out the Bolthouse Ranch Dressing. Its made with yogurt and really good. Its a refrigerated dressing. In the store I get it in, its with all the salad veggies.
Cindi

Cindiï

Team leader:
Careers
Funny, I Don't FEEL 50 (or 60 - it's all good)!
Parents of ADHD Children
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




 current weight: 169.0 
 
175
168.75
162.5
156.25
150
SNOOPY-ACE's Photo SNOOPY-ACE SparkPoints: (10,261)
Fitness Minutes: (6,071)
Posts: 267
8/4/12 10:47 A

Send Private Message
Reply
I can my own food. And been using home made Salsa to help season my food. Even my salad.

 current weight: 157.0 
 
163
152.25
141.5
130.75
120
NANCYHOME247's Photo NANCYHOME247 SparkPoints: (25,214)
Fitness Minutes: (19,287)
Posts: 550
7/28/12 6:53 A

My SparkPage
Send Private Message
Reply
ISAHLIA: If you like sour cream or cream cheese and have used those ingredients a lot in the past like me, perhaps Greek yogurt will become a new best friend for you, too. I'm straining the batch I made overnight as I respond! I think it combines just the right amount of tang with creaminess.

If you make your own either from scratch or by straining regular yogurt, you also end up with the strained liquid, called yogurt whey. It's like clear, golden buttermilk. For every 4 cups of milk I culture into yogurt, I end up with 1 cup+ of the protein-rich whey. It can be drunk as a snack, or used in recipes.

Life is a Journey, not a Destination. Plan the trip wisely!
Central Floridian since 1989


 Pounds lost: 3.6 
 
0
6.25
12.5
18.75
25
ISAHLIA's Photo ISAHLIA Posts: 1,358
7/28/12 1:05 A

My SparkPage
Send Private Message
Reply
I've done the substituting whole wheat for white flour products. That was an easy substitute. I'm thinking I need to think a bit more out of the box though and maybe try the Greek yogurt I keep hearing about.

~Kelly
Team Co-Leader for 100+ pounds in 1 year:
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=14674




 current weight: 258.0 
 
258
232.25
206.5
180.75
155
NANCYHOME247's Photo NANCYHOME247 SparkPoints: (25,214)
Fitness Minutes: (19,287)
Posts: 550
7/25/12 8:15 A

My SparkPage
Send Private Message
Reply
I've missed my Ranch salad dressing for 6 weeks now, ever since starting the SP program. The full-calorie version is horrendously calorie- and sodium-laden. I've heard such horror stories about the lowfat versions, I don't even want to try them. But... maybe this is the perfect solution:

I'm going to check out the packets of Ranch Dressing/Dip mix next marketing day. Mixing half a packet into some regular yogurt as a salad dressing, or into Greek yogurt for a dip, HAS to be more calorie- and salt-friendly!

Yogurt has become my new Best Food Friend. Seems I use it multiple times a day. Haven't seen a tub of sour cream in weeks! I even use my homemade Greek yogurt in place of mayonnaise.

Life is a Journey, not a Destination. Plan the trip wisely!
Central Floridian since 1989


 Pounds lost: 3.6 
 
0
6.25
12.5
18.75
25
GEMINI-SKY's Photo GEMINI-SKY SparkPoints: (164,913)
Fitness Minutes: (158,405)
Posts: 14,779
7/25/12 8:01 A

Community Team Member

My SparkPage
Send Private Message
Reply
For lunch, instead of making a sandwich with bread, tortillas, etc...
I use lettue leaves. Layer other veggies, low fat cheese and some protein (left over steak, pork chops, fake crab etc.
I love the crunch and it's cold on these hot days.

Patti / NE Ohio
Leader Putting Foods Up
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=13192


Life isn't about waiting for the storm to pass... it's about learning to dance in the rain. Vivian Greene

Even if you are on the right track, you’ll get run over if you just sit there.



 Pounds lost: 25.0 
 
0
12.75
25.5
38.25
51
JOANNAIMREADY's Photo JOANNAIMREADY Posts: 228
7/23/12 1:27 P

My SparkPage
Send Private Message
Reply
Instead of using olive oil I sauté in water.

I am a Confident, Powerful, Successful person who can Achieve Anything.

Add me on FitBit www.fitbit.com/user/25SXRD


 Pounds lost: 49.6 
 
0
28.5
57
85.5
114
GEMINI-SKY's Photo GEMINI-SKY SparkPoints: (164,913)
Fitness Minutes: (158,405)
Posts: 14,779
7/23/12 6:10 A

Community Team Member

My SparkPage
Send Private Message
Reply
Instead of sauteing in butter, I'm using a very small amount of olive oil and some water.
I don't bake much so no subs there !
Growing sage, parsley, oregano, chives, mint and basil...Put them on things and in salads.

Patti / NE Ohio
Leader Putting Foods Up
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=13192


Life isn't about waiting for the storm to pass... it's about learning to dance in the rain. Vivian Greene

Even if you are on the right track, you’ll get run over if you just sit there.



 Pounds lost: 25.0 
 
0
12.75
25.5
38.25
51
SWEETEYES0601's Photo SWEETEYES0601 SparkPoints: (26,663)
Fitness Minutes: (25,125)
Posts: 387
7/13/12 4:51 P

My SparkPage
Send Private Message
Reply
I'm using more olive oil and truvia and I've quit adding salt to anything.

 current weight: 167.0 
 
191
178.25
165.5
152.75
140
NANCYHOME247's Photo NANCYHOME247 SparkPoints: (25,214)
Fitness Minutes: (19,287)
Posts: 550
7/12/12 2:02 P

My SparkPage
Send Private Message
Reply
Today I reworked a baked chicken curry recipe, made with bone-in breasts. This time around, the breasts lost their skin and all the fat I could remove--and then they were cut in half. That's something very new and different for me--portioning down these huge chicken breasts and making 2 breasts into 4 servings.

Couldn't see any reason to spray the pan with olive oil spray.

The chicken was accompanied by baked whole tomatoes: I used a slice of 12-grain omega-3-rich bread to make soft breadcrumbs, and actually weighed the chunk of parmesan I shredded to mix with the breadcrumbs. Since tomatoes are low-cal and nutrient rich, I doubled the recipe and made 2 tomatoes for each serving.

Steamed my red potato wedges--and portioned THEM into 1/2 cup servings, as well. Instead of slathering them with butter, I just spooned some of the chicken pan juices over them.

MY MEAL DIDN'T SUFFER AT ALL FROM GETTING A MAKE-OVER!

Life is a Journey, not a Destination. Plan the trip wisely!
Central Floridian since 1989


 Pounds lost: 3.6 
 
0
6.25
12.5
18.75
25
Page: 1 of (6)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Official Healthy Cooking Challenge Week 3 Discussion Posts

Topics: Last Post:
New Recipes 5/21/2014 1:00:24 AM
New recipes I have found 4/12/2014 5:30:50 PM
How is Week 3 going? 8/21/2014 10:15:18 PM
I bought a whole chicken! 5/20/2014 1:51:02 PM
Step 4 Find a healthier recipe 8/6/2013 9:48:18 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15462x42561x34752951

Review our Community Guidelines