I make substitutions for lower fat items in order to save calories, not because I think fat is unhealthy. Every saved calorie adds up to weight loss! I get plenty of fat in my diet even after making substitutions.
I also use plain yogurt instead of sour cream and pumpkin instead of oil and eggs in some baked goods - similar to applesauce.
you can substitute honey for sugar, low-fat yogurt for sour cream, neufchatl cheese for cream cheese. i do substitute for a lot of the fat in my cooking, but i still use whole eggs, canola oil instead of fat or butter, saute in evoo (i hate cooking spray, makes my pans sticky!). you do have to have a little fat to absorb those vitamins, but this article does not say "no fats" just "lower fat".
5/26/2011 9:18:19 AM
I like this article and did not take it to be promoting a non-fat diet. There are healthy fat substitutions listed - canola oil is better than butter or stick margarine. It's a general guide and you have to personalize it to yourself. For instance - I won't consider making a recipe with sweetened condensed milk. That's just my preference. Great article for those trying to find ways to make their favorites more healthy.
4/28/2011 7:07:02 AM
Once again, this article perpetuates the myth that fat is bad. Fat is necessary for both brain and joint health as well as mental wellbeing. It's the types of fats that one ought to be aware of. PUFAs are bad (poly-unsaturated fatty acids). The egg is a perfect food.
Just one of many articles that explains in fine detail:
I don't see the need to try to remove every bit of fat from a recipe, and don't think this necessarily makes the food healthier. Sure, if a recipe calls for a stick of margarine, I will use a healthier substitute, but if a recipe calls for an egg I use an egg. A whole egg. As for fat free condensed milk, if you are eating condensed milk you should worry more about the sugar content than the fat. Fat free condensed milk in not a healthier choice.
2/4/2011 9:10:12 PM
instead of eggs use egg replacer that you can buy from stores or make your own with flax seed grounded/or flax seed meal (2TBS) and warm h20(3TBS)--it works great w/out the fat/cals-=
When baking, I replace all of the fat with applesauce. If I'm making something chocolatey, I use pureed plums instead! The plums really help bring out that chocolate flavor!
I also sauté in cooking spray, and add a little chicken broth as needed.
For marinating, I like to use wine or juice as well. If you use citrus, you need to add some oil unless you're just doing a super short marinade, or the acids in the citrus will start to cook your meat, which is especially a problem with chicken and fish.
11/30/2010 7:18:17 AM
Finally!! I was looking for the substitute for oil!! I remembered that when I made baked goods with applesauce it was actually really moist and in my opinion tasted better too! Thank you!!
Good article; great tips in the comments too. If you're really counting calories or are diabetic, sugar substitutes are a god-send. Natural sugars named are still sugar.
I can NOT do Stevia. It may be "natural", but in some brands, the processing is not. The leaf can leave a bitter aftertaste. For me, it produces a definite digestive upset, similar to the effect of many sugar alcohols. While I'm losing weight, Stevia rocks.
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