RECIPE SUBSTITUTIONS
Sometimes you don't need a completely new recipe to reduce the fat, calories and cholesterol in your diet; often it just takes making a few substitutions to an old favorite.
Try these substitutions today and see for yourself.

WHEN YOUR RECIPE CALLS FOR
USE
Whole Milk (1 cup) 1 cup of skim or nonfat milk plus 1 tablespoon of unsaturated oil
Heavy Cream (1 cup) 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup low-fat cottage cheese
Sour Cream Low-fat cottage cheese plus low-fat yogurt for flavor; ricotta cheese made from partially skimmed milk (thinned with low-fat yogurt or low-fat buttermilk, if desired); 1 can of chilled evaporated skim milk whipped with 1 teaspoon of lemon juice; or low-fat buttermilk or low-fat yogurt.
Cream Cheese 4 tablespoons of acceptable margarine blended with 1 cup dry low-fat cottage cheese. Add a small amount of skim milk if needed in blending the mixture. Add chopped chives or pimiento and herbs and seasonings for variety.
Butter (1 Tablespoon) 1 tablespoon polyunsaturated margarine or 3/4 tablespoon polyunsaturated oil.
Shortening (1 cup)

2 sticks polyunsaturated margarine
Oil (1 cup) 1 1/4 cups polyunsaturated margarine
Eggs (1 egg) 1 egg white plus 2 teaspoons of unsaturated oil or commercially produced cholesterol-free egg substitute according to package directions. 3 egg whites for 2 whole eggs; 2 egg whites for 1 whole egg in baking recipes.
Unsweetened baking chocolate (1 oz.) 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon of polyunsaturated oil or margarine. (Carob is sweeter than cocoa, so also reduce the sugar in the recipe by 1/4.