Heart-Saving Ingredient Substitutions

Heart Saving Ingredient Substitutions

By adjusting the ingredients you use, virtually every recipe you create can become a low-fat, low-sodium and low-cholesterol specialty. To help you convert some of your own favorite recipes to more heart-healthy fare, look to this list for heart-smart substitutions.

When Your Own Recipe Calls For:  Use:
Whole Milk (1 cup) 1 cup of skim or nonfat milk plus 1 tablespoon of unsaturated oil.
Heavy Cream (1 cup) 1 cup evaporated skim milk or ½ cup low-fat yogurt and ½ cup low-fat cottage cheese.
Sour Cream  Low-fat cottage cheese plus low-fat yogurt for flavor; ricotta cheese made from partially skimmed milk (thinned with yogurt or buttermilk, if desired); one can of chilled evaporated skim milk whipped with one teaspoon of lemon juice; or low-fat buttermilk or low-fat yogurt.
Cream Cheese  4 tablespoons of margarine blended with 1 cup dry low-fat cottage cheese. Add a small amount of skim milk if needed in the blending mixture. Add chopped chives or pimiento and herbs and seasonings for variety.
Butter 1 tablespoon polyunsaturated margarine or (1 tablespoon) 3/4 tablespoon polyunsaturated oil.
Shortening (1 cup) 2 sticks polyunsaturated margarine.
Oil (1 cup) 1¼ cups polyunsaturated margarine.
Eggs (1 egg) 1 egg white plus 2 teaspoons of unsaturated oil or Commercially produced cholesterol-free egg substitute according to package directions. 3 egg whites for 2 whole eggs; 2 egg whites for 1 whole egg in baking recipes.
Unsweetened Baking Chocolate  3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon of (1 ounce) polyunsaturated oil or margarine. (Carob is sweeter than cocoa, so reduce the sugar in the recipe by one-fourth.)

 American Heart Association