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Cut the fat, save the flavor

Use fruit purees and other substitutions

by Lisa Nelson  |  775 views  |  0 comments  |        Rate this now! 

Let’s say you are trying to lose weight, but struggle to give up the treats you love. I want to give you some simple tips for modifying recipes and baked goods so you can indulge your sweet tooth once in a while without compromising your waistline.

Here iare some tips basic substitutions to reduce fat and calories in some of your favorite foods while maintaining the flavor you enjoy.

1.) Instead of whole milk, substitute 1-percent or fat free milk.

2.) Use two egg whites or egg substitute instead of whole eggs

3.) Use non-stick vegetable oil or canola or olive oil instead of butter or margarine.

4.) Try applesauce or fruit puree instead of vegetable oil.

5.) Instead of cream, substitute evaporated skim milk.

If you’re modifying an old family recipe, it will take some trial and error before you find the right balance between healthier substitutions and a quality product. It may work best when baking to replace half the ingredients with a healthier alternative. For example, if a recipe calls for 2 cups of all-purpose flour, instead use 1 of cup all-purpose flour and 1 cup of whole wheat flour.

Also, reduce the amount of fat added to a product. For example, instead of 1 cup of oil try 3/4-cups of oil. You may not notice a difference. Experiment with different options until you get a product you enjoy.

Never baked with fruit purees? Well, here’s a quick lesson on how to use them to make moist baked goods without the artery clogging fat. The reason fat makes products taste good is because it adds moisture, flavor, and a tender texture to baked goods. Substitution of fruit purees or nonfat dairy products can provide some of the same fat-like characteristics without the actual fat. The type of fruit puree you choose to use will affect the final product. For example, a prune puree provides rich flavor with a moist, tender texture. A prune puree works best in recipes containing chocolate, cinnamon, and orange seasoning. For some recipes it may be best to just replace half the fat. For example, replace 1 cup butter with ½ cup pureed prunes/bananas/applesauce and 1/2 cup butter instead.

About the Author

Now, to receive regular heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and receive your FREE subscriber exclusive report "Stop Wasting Money - Take Control of Your Health" today!

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