Iowa CHAMPS: Cardiac Rehabilitation Guide: Heart Healthy Diet
Heart Healthy Recipe Substitutions
Peer Review Status: Internally Peer Reviewed
First Published: Unknown
Last Revised: October 2004
Eating the low fat, low cholesterol and no-added-salt way does not necessarily mean that your favorite recipes have to be avoided. Try these simple substitutions for heart healthy fare.
To Lower Fat and Cholesterol
| 1 whole egg |
2 egg whites or 1/4 cup egg substitute or 1 egg white and
1 teaspoon vegetable oil*
Scrambled egg whites: 2 egg whites, 1 Tbs. non fat dry
milk, 4 drops yellow food coloring |
| 1 cup butter, lard or shortening |
1 cup margarine** or 2/3 to 3/4 cup vegetable oil or
Molly McButter / Butter Buds for seasoning vegetables, baked
potatoes, etc. |
| 1 cup vegetable oil |
1 cup applesauce |
| 1 cup whole milk |
1 cup skim milk |
| 1 cup light cream |
1 cup evaporated skim milk or 3 tablespoons vegetable oil
and skim milk to equal 1 cup |
| 1 cup heavy cream |
1 cup evaporated skim milk or 2/3 cup skim milk and 1/3
cup vegetable oil |
| If your recipe calls for: |
Use this: |
| 1 cup sour cream |
1 cup plain non fat yogurt or 1 cup nonfat cottage cheese plus 2 teaspoons lemon juice or 1/2 cup dry cottage cheese, 1 Tbs. lemon juice, 1/4 tsp. onion powder, 1/2 cup skim milk, or fat free sour cream |
| 1 ounce cheese |
1 ounce skim milk cheese or part skim milk cheese
containing 5 (or less) grams of fat per ounce, or a fat free
cheese, use up to 1/2 oz. of a strong-flavored cheese |
| Cream cheese |
"Light" cream cheese containing grams of fat per ounce,
or a fat free cream cheese |
| Creamed cottage cheese |
Nonfat or 1% milk fat cottage cheese |
| 1 tablespoon salad dressing or mayonnaise |
1 tablespoon reduced or fat-free mayonnaise or salad dressing or thin creamy dressing with non-fat plain yogurt or fat-free salad dressing or mayonnaise |
| Fat for sauteing, stir frying or broiling |
Use 1/2 the amount of fat or water or vegetable spray at
low heat |
| Regular ground beef |
extra lean ground beef and/or rinse in hot water after frying |
| Chicken with skin |
Remove skin from chicken before eating |
| Deep-fried meats, poultry & fish |
Broil, bake, braise, poach or grill lean meats, poultry
and fish |
| Sauteed vegetables |
Steamed or microwaved vegetables |
| Gravy |
Low fat gravy: let meat broth stand in refrigerator
overnight or put ice cubes in broth to collect fat. Skim off
fat. Use 1 Tbs. com starch to thicken 1 cup. |
| 2 strips bacon |
***1 ounce lean Canadian bacon or 1 ounce lean ham |
| 1 cup all purpose white flour |
3/4 cup all purpose white flour plus 1/4 cup bran or 1/2
cup all purpose white flour plus 1/2 cup whole wheat flour (to increase fiber) |
| 1 ounce baking chocolate |
3 tablespoons powdered cocoa plus 1 tablespoon vegetable
oil |
| White rice |
Brown or wild rice (to increase fiber) |
| Ice cream |
Sorbet, sherbet, low fat frozen yogurt or light ice cream |
| Luncheon meats |
***92% or more fat free luncheon meats |
| Salt |
Cut total amount in half in bread recipes. Take out of other recipes. Increase amount of other spices to enhance flavor. Many spice blends available. |
*Acceptable vegetable oils: safflower, corn, soybeans, sesame, olive, canola.
**Acceptable margarine: contains liquid polyunsaturated oil (corn,
soybean, safflower, sunflower) as the first ingredient and have twice
as much polyunsaturated fat as saturated fat.
***High in sodium.
Caution: Fat free products used in baked dishes may require
adjustment of other ingredient.
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