Looking to modify a family recipe? Keep this taped inside a kitchen cabinet for a handy reminder of all the creative things you can do to make your favorite foods healthier.
INSTEAD OF ...... TRY.......
Beef- 70-85 % Lean Ground or Chuck
92% or leaner ground beef or 92% or leaner ground turkey or 






buffalo -check label-not all ground turkey is lean!
Bread Crumbs - as breading 

Unprocessed bran flakes + mixed with oat flour, crushed all or when called for to mix with meat

bran cereal flakes, oat flour, or oatmeal
Butter 




Butter Replacement Product, Butter Buds, imitation butter flavor 





extract
Cheese 




Reduce amount and use part skim mozzarella or reduced fat/non-fat 





cheese
Chicken – Whole Bird or Dark Meat
Boneless, skinless chicken breast or breast of turkey
Egg - 1 Whole 



2 egg whites
Flour - White 



Oat Flour, 100% Whole Wheat Flour, soy flour
Gravy 




Omit or thin with water to aus jus consistency
Kool- Aid or Juice 


Crystal Light, sugar-free kool-aid or lemon water with 1 packet 






Splenda
Milk - in cereal 


Vanilla or strawberry protein powder mixed with water
Milk- Whole, in cooking or baking 
Non-fat or low-fat milk or just water
Oatmeal – Flavored Packets 

Natural oats & chopped fruit or sugar free preserves
Oil - in baking 



Equal amount of unsweetened applesauce or 3:1 ratio of ground 





flaxseed meal to oil
Oil - in cooking 



Omit or try reducing by ½ or 2/3
Oil - when sautéing 


Wine, broth, lemon, lime, apple, or orange juice
Salt 




Garlic, chile, onion, or lemon
Sour Cream 



Fat-free plain yogurt or non-fat sour cream
Soy Sauce 



Reduced-sodium soy or reduced-sodium chicken, beef, or vegetable 





broth, liquid aminos
Sugar – Brown 



Diabetic/sugar-free pancake syrup or artificial brown sweetener 





(made by Sugar Twin)
Sugar - White 



Artificial sweetener of choice or 1 teaspoon mashed banana per 





tablespoon sugar being replaced
Syrup - Pancake or Maple Syrup 
Sugar free (diabetic) pancake syrup. In cereal, try artificial sweetener 





and a few drops of maple extract
Syrup - Chocolate 


Cocoa powder and artificial sweetener to taste
Syrups- Flavored (used in coffee) 
Sugar-free syrup or artificial sweetener to taste and a few drops 





vanilla extract or other extract of choice
Reprinted from:
"Stella's Kitchen: Creative Cooking for Fun, Flavor, & a Lean Strong Body" by Stella Juarez ©2003
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