As you’re preparing to cook Thanksgiving dinner, consider these healthy substitutions for common ingredients. These will help you reduce the amount of fat and calories in your dishes. (Or if you run out of an ingredient at the last minute, this might save you a trip to the store!)
|
Ingredient |
Substitution |
| White, all-purpose flour | Whole wheat flour for ½ of the white flour called for in the recipe |
| Whole eggs | 2 egg whites or ¼ cup liquid egg whites for each whole egg |
| Butter | Olive oil or vegetable oil |
| Butter or oil (for baking) | Applesauce |
| Heavy cream | Evaporated fat-free milk |
| Whole milk | 1% or non-fat milk |
| Fruit-flavored yogurt | Plain yogurt with fresh fruit |
| Sour cream | Non-fat plain yogurt |
| Mayonnaise | Non-fat plain yogurt, strained, or low-fat mayo |
| Table salt | Herbs, spices, salt-free seasoning mixes or herb blends |
| 80% lean ground beef | 95% lean ground beef or ground white turkey meat (99% lean) |
| Pork bacon | Turkey bacon or lean Canadian bacon |
| Pork sausage | Chicken sausage or turkey sausage |
| Poultry, dark meat with skin | Poultry, white meat, skinless |
Submitted by Ilise Reilly, Manager of Lucille Roberts Flushing.
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