Recipe Substiturions – Fats and Oils

I’ve heard it said many times that to make a recipe your own, you take an existing recipe and change an ingredient or two. Use these guideline/hints to recreate a family member’s favorite recipe and have all the relatives oohing and aahing over your dish to pass at the next family doings. If you are like myself and don’t care what people think of your cooking/baking, change ingredients to reduce the calories, fat or sodium in a recipe without sacrificing flavor and enjoy the fruits of your experimentation. If all goes to plan, I’ll also have guidelines/hints for meat/poultry/fish/eggs; dairy;basic ingredients and alcohol substitutes.

Fats and oils – when the recipe calls for:

  •  1/2 cup oil (for baking), try this instead – 1/2 cup applesauce or 1/4 cup applesauce and 1/4 cup buttermilk
  • 1/2 cup margarine or butter (not for baking), try this instead – 1/2 cup defatted chicken broth or 1/2 cup unsweetened pineapple juice
  • 1/2 cup margarine or butter (for baking), try this instead – 1/4 cup butter and 1/4 cup mashed avocado
  • 2 tablespoons oil (for sautéing), try this instead – 2 tablespoons defatted chicken broth or 2 tablespoons unsweetened pineapple juice or 2 tablespoons dry wine
  • 1/2 cup shortening, try this instead – 1/3 cup oil  or 1/4 cup “lighter bake”
  • mayonnaise (in a recipe), try this instead – light mayonnaise or plain nonfat yogurt or light sour cream or fat-free mayonnaise and lemon juice for flavor or mashed avocado
  • 1/2 cup oil, margarine or shortening (for baking) try this instead – 1-1/2 cup ground flax seeds
  • oil based marinades, try this instead – wine, balsamic vinegar or pineapple juice or yogurt

Keep your fork


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