Healthy Recipe Book: Eat Well For Life

Healthy Substitutions Use this chart when you do not have an item for a recipe you want to make, or to make a recipe healthier.

If you do not have…

Use instead…

1 cup breadcrumbs, dry

¾ cup crushed cereal or crackers or rolled oats

14.5-oz. can broth (chicken or beef)

2 beef/chicken bouillon cubes + 2 cups water

1 cup milk

⅓ cup nonfat dry milk + 1 cup water

1 cup sour cream

1 cup plain yogurt

15-oz. can tomato sauce

6-oz. can tomato paste + 1 cup water

1 cup buttermilk

1 Tbsp. white vinegar or lemon juice + 1 cup milk

1 cup mayonnaise

1 tsp. Dijon mustard and 1 cup yogurt

1 cup vegetable oil

½ cup applesauce/fruit purée (for baking)

1 clove garlic

1 tsp. garlic powder

1 egg

1 tsp. flaxseed + 3 tsp water

1 tsp. lemon juice

⅛ tsp. vinegar

16 Eat Well For Life