Simple Substitutions
Replacing ingredients with heart healthier alternatives allows you to reduce the total fat and saturated fat in your current recipes, as well as boost fibre. All of these are important for heart healthier eating.
Here are some tips:
- If added fat is needed in cooking, limit the amount you use and substitute saturated fat (butter, shortening, and lard) with unsaturated types such as soft, non-hydrogenated margarine that is low in saturated fat or vegetable oil.
- Replace up to one-third of the oil called for in salad dressings and marinades with an equal amount of broth, frozen fruit juice concentrate, vegetable purées, or strong tea.
- Substitute fibre-rich foods such as beans for meat in dishes like lasagna, or try replacing one third of the ground beef in a recipe with bulgur (cracked wheat kernels) soaked in water.
- Add vegetables and fruit to recipes (try apricots and zucchini in muffins, spinach or eggplant in egg dishes) to boost fibre.
The Secret to Substitution
The secret to successful substitution in your recipes is experimentation. Be sure to write down what you've substituted and how much. Then if it doesn't work the first time, you can try different variations before settling on one that you like.
| Recipe calls for: |
Substitute instead: |
| Butter |
Soft, non-hydrogenated margarine that is low in saturated fat |
| Whole milk |
Skim or 1% milk |
| Cream |
2% evaporated milk |
| Eggs |
2 egg whites for every whole egg |
| Sour cream |
1% or fat-free sour cream |
| Mayonnaise |
Light mayonnaise |
| Oil for sautéing |
Water, broth, or tomato juice |
| 1 lb (500 g) ground beef |
1/2 lb (250 g) extra lean ground beef plus 14 oz (398 mL) can cooked lentils or beans |
| Cream cheese |
Low-fat pressed cottage cheese |
| Chocolate chips or nuts |
Raisins or dried fruit for half or all the chips and nuts |