Throw Out The Fat, Not The Flavor

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Reducing the amount of fat and cholesterol in your diet doesn’t mean meals have to become dry and tasteless. It just means swapping out one ingredient that isn’t so good for you with another that tastes delicious and is better for you like applesauce, yogurt or fruit juice. Those substitutions sound pretty good, don’t they?

Whether you need to lose weight or just trim the fat, the following ingredient substitutions can help you achieve your dietary goals.

Bacon —- Substitute with turkey bacon, Canadian bacon, smoked turkey
Butter, margarine, shortening, or oil in baked goods —- Substitute with applesauce for half of the butter, shortening, or oil.*
Eggs —- Substitute with two egg whites or ¼ cup egg substitute for each whole egg.
Ground beef —- Substitute with Laura’s Lean Beef
Oil-based marinades —- Substitute with wine, balsamic vinegar, fruit juice or fat-free broth
Sour cream —- Substitute with fat-free plain yogurt or fat-free/low-fat sour cream

* Helpful Tip: You may need to reduce baking time by 25%

Here’s one of my favorite recipes for banana bread using applesauce replacing part of the butter:

1/2 cup butter or margarine
1/4 cup unsweetened applesauce (this replaces 1/4 cup butter or margarine)
2 eggs
2 cups flour
1 cup sugar
1 tsp vanilla
1 tsp baking soda
1/2 cup milk
1 Tbsp. vinegar
3/4 tsp salt
1 1/2 cups mashed bananas

1. Sift flour, salt, and soda.
2. Beat sugar and margarine. Then add applesauce, vanilla, eggs, milk, & vinegar
3. Add this to dry mixture and then mix in bananas.
4. Pour into 1 bread pan and bake at 350 degrees for 45-60 minutes. Keep checking the bread after 45 minutes, the baking time can vary with the substitution of the applesauce.

If you have any good recipes where you throw out the fat, we would love to read them! Just comment below!

Healthy Habits Jenny Kramer, RD

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10 Responses to Throw Out The Fat, Not The Flavor

  1. Anonymous says:

    It would be nice to see the nutritional values for your recipes!

  2. Anonymous says:

    Thanks for the suggestion, we do try to include it as often as possible but failed to list it on this recipe. We’ll try to be more diligent! Thanks for following the blog.

  3. Anonymous says:

    Why are you using white flour? Isn’t there a recipe using whole grain flour?

  4. Anonymous says:

    Yes, you could use a whole grain flour in place of all the white flour or just for part of it. Here are some tips for replacing the flour.

    Make sure it is the same type of flour. In this recipe, you would need an all purpose wheat (or other whole grain) flour to replace the white flour. When using wheat flours, sometiems the product can be drier so you might want to slightly increae the wet ingredients to account for this. Try adding a little extra applesauce. You could also reduce the baking time to prevent it from drying out. Products made with whole grain flours are sometimes more dense, you can prevent that by giving the flour a really good sift to incorporate more air. Also avoid overmixing with whole grain flours to prevent your baked goods from getting too chewy.

    Thanks for the suggestion and for following the blog!

  5. Anonymous says:

    I tend to have yogurt on hand rather than applesauce. I have substitued yoghurt (plain or vanilla) for half of the butter or oil in baked goods with great results. Thanks, Eileen

  6. Anonymous says:

    Another great suggestion! Yogurt can also be used in many items as a fat replacer. The vanilla would add a nice flavor kick to the bread, thanks for sharing.

  7. Anonymous says:

    Last night I prepared the Laura’s Lean pre-cooked roast beef. It was wonderful. Only two of us for dinner, so there was some left over…. tonight it’s going to become vegetable beef soup with some added water, a can of diced tomatoes, carrots, onions, celery, cabbage, barley, and maybe some lentils. I can smell it cooking already :-)

  8. Anonymous says:

    That sounds delicious! The pre-cooked products can really be a great time saver and can be used in a variety of ways, thanks for the suggestion. Enjoy!

  9. Anonymous says:

    I replace all the oil or butter with applesauce in all my recipes and they come out great! In the above recipe, I substitute eggbeaters for the eggs and BTW you don’t have sugar listed as an ingredient.

  10. Anonymous says:

    Well that is a big error, thanks for noticing the missing sugar. I’ll update the post to include the sugar in the recipe. Egg beaters are a great substitute, thanks for suggesting. Sometimes making too many changes at once can really alter the product and scare people away so I tried to be cautious with this one but you’re right you could replace the butter completely with applesauce. Thanks for following the blog!

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