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Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly


4/10/2012 12:23:11 PM

CASERET's SparkPage
One obvious miss in this article is to substitute Fat Free Greek Yogurt for all or part of the Sour Cream called for in a recipe. When I use low fat sour cream, the end product has much less flavor, and often seems watery - with Fat free Greek yogurt you hae all of the flavor AND thickness. And no, I'm not advocating making everything completely fat free, but when I make something that calls for a LOT of Sour cream (like Beef Stroganoff) I like to replace 1/2 to all of the sour cream with Fat Free Greek Yogurt.
4/10/2012 12:00:36 PM

MRSG1095's SparkPage
0 fat Greek Yogurt is my new go-to food. I mixed it with salsa this morning for a creamy salad dressing.
4/10/2012 10:37:19 AM

JOYFULMN's SparkPage
Thanks for the great list. I will reiterate what others have said - I don't see this list calling for NO fats. Note that one part even says HALF applesauce and HALF suggested fat thus lowering the fat content but not eliminating it.

I was interested in searching for the comment on flax seed someone mentioned. If anyone else is curious I found this from LILMISS808 "another great tip is instead of using whole eggs use 2tbs flax meal plus 3tbs of water, for oil substitutions I use fresh apple sauce "
4/10/2012 10:35:01 AM

Looking to add to favorites but don't see yhe save button....
4/10/2012 10:28:24 AM

This is great to keep handy. It's going into my favorites!
4/10/2012 9:36:01 AM

HONBAD's SparkPage
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.
4/10/2012 9:34:17 AM

Thank you for this list. Some of the comments also were great (especially the one about flax seed with H2O.
4/10/2012 9:02:13 AM

TIGGER2094's SparkPage
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:
3/14/2011 2:48:04 PM

PATTYCAKE17's SparkPage
I use applesauce instead of oil when baking, but have discovered the taste of pure canned pumpkin used as oil replacement for chocolate cake is quite delicious.
3/2/2011 11:06:32 AM

PEACE_'s SparkPage
I use non-fat plain yogurt instead of sour cream . . . just another option . . .
2/17/2011 8:43:10 AM

LNXLADY's SparkPage
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-=
1/24/2011 11:31:48 AM

BOND7GIRL's SparkPage
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.

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