Trimming the Holidays with Lighter Recipes
Try these ingredient substitutions to reduce calories, fat, cholesterol and sodium while keeping the flavor in your favorite recipes.
![Cooking with Eggs](/getattachment/a9438294-2b75-4829-86e8-e51d0feebe8b/Cooking-with-Eggs.jpg?lang=en-US&ext=.jpg)
Don’t crack up
Instead of whole eggs, try two egg whites or 1/4 cup egg substitute for each whole egg in a recipe.
![Children in santa hats making cookies](/getattachment/b4a763fe-d998-44b6-814d-ca4376e2a734/Baking.jpg?lang=en-US&ext=.jpg)
In the can
Use evaporated skim milk instead of evaporated milk.
![Cottage cheese and pureed cottage cheese](/getattachment/b445d59b-f781-4d0e-909b-e74372080de5/Cottage-Cheese.jpg?lang=en-US&ext=.jpg)
Say cheese
Use fat-free or low-fat cream cheese, or low-fat cottage cheese (pureed until smooth) instead of cream cheese.
![Choosing healthy oil at the grocery store](/getattachment/f224b850-77c9-4ff7-9926-ef7b8528f3be/Oil.jpg?lang=en-US&ext=.jpg)
Churn the fat
In baked goods, use ¾ cup of a healthy oil (canola, corn, olive, sunflower or any non-tropical oil) instead of one cup of butter, margarine or shortening. Or, replace half of the butter or shortening with applesauce or prune puree.
![Two children baking with their father](/getattachment/310ca1f8-df92-4e16-9208-96f1be6810dc/Baking-with-dad.jpg?lang=en-US&ext=.jpg)
You're too sweet
In baked goods, use half the amount of sugar in the recipe. Use canned fruit in its own juices or water.
![Child in a yellow shirt smiling with a mixing bowl](/getattachment/78cd127b-a536-4ca4-9fba-af862f8ee4e1/Girl-Baking.jpg?lang=en-US&ext=.jpg)
Lighten the dollop
Substitute the same amount of fat-free plain yogurt, or fat-free/low-fat sour cream for full fat sour cream.
![Plain greek yogurt in a small jar](/getattachment/40b130da-1628-4e14-829c-cf882613400a/Greek-Yogurt.jpg?lang=en-US&ext=.jpg)
The new mayo
Replace mayonnaise with an equal amount of plain yogurt or plain Greek yogurt.
![A collection of spices including cinnamon, cloves, and nutmeg](/getattachment/89c1a320-65f2-40ab-9bc2-f7d217cf79b8/Spices.jpg?lang=en-US&ext=.jpg)
Spice it up
Replace salt with an equal amount of cinnamon, ginger, nutmeg or other spices.
![Cookies on a baking sheet in the oven](/getattachment/8dbe3e45-084c-4711-9460-fc2a6889a82e/Baking-Sheet.jpg?lang=en-US&ext=.jpg)
Grease is the word
Use cooking spray or nonstick pans instead of butter, margarine, shortening or oil to prevent sticking.
![Mother and daughter baking cookies](/getattachment/d2824596-3745-4a86-9b4a-abcfed919f6a/Cooking-with-Flour-(1).jpg?lang=en-US&ext=.jpg)
Lower the carbs
Use ½ cup of wheat flour for each cup of white flour in the recipe.
This information has been approved by Amy V. Lukowski, PsyD (November 2017).