When Your Own Recipe Calls For:
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Use:
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Whole Milk (1 cup)
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1 cup of skim or nonfat milk plus 1 tablespoon of unsaturated oil.
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Heavy Cream (1 cup)
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1 cup evaporated skim milk or ½ cup low-fat yogurt and ½ cup low-fat cottage cheese.
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Sour Cream
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Low-fat cottage cheese plus low-fat yogurt for flavor; ricotta cheese made from partially skimmed milk (thinned with yogurt or buttermilk, if desired); one can of chilled evaporated skim milk whipped with one teaspoon of lemon juice; or low-fat buttermilk or low-fat yogurt.
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Cream Cheese
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4 tablespoons of margarine blended with 1 cup dry low-fat cottage cheese. Add a small amount of skim milk if needed in the blending mixture. Add chopped chives or pimiento and herbs and seasonings for variety.
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Butter
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1 tablespoon polyunsaturated margarine or (1 tablespoon) 3/4 tablespoon polyunsaturated oil.
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Shortening (1 cup)
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2 sticks polyunsaturated margarine.
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Oil (1 cup)
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1¼ cups polyunsaturated margarine.
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Eggs (1 egg)
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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.
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Unsweetened Baking Chocolate
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3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon of (1 ounce) polyunsaturated oil or margarine.
(Carob is sweeter than cocoa, so reduce the sugar in the recipe by one-fourth.)
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