Healthy Organic Recipe Substitutions

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As discussed yesterday, many Americans have high triglyceride levels, which can usually be managed with dietary changes and exercise. Experts are also urging decreased consumption of red meat.


When making organic meals, cut your fat intake by limiting foods that are high in saturated fat and cholesterol.

Consider the following substitutions:

  • Instead of whole milk or cream, substitute fat-free, low-fat or evaporated fat-free milk. You can also mix equal amounts of low-fat and evaporated fat-free milk.
  • If a recipe calls for sour cream, mayonnaise, salad dressing, yogurt or cheese, opt for the fat-free or low-fat varieties.
  • In lieu of butter, use olive or canola oil. When baking, substitute applesauce or prune puree. Opt for a low-sugar jam or marmalade over butter when toasting bread or English muffins.
  • Instead of scrambling an egg, substitute two egg whites.
  • Why fry fish, poultry or meat in an oil bath when you can bake, broil, poach, roast or lightly stir-fry it?
  • Resist the temptation to buy whole-fat ice cream. Substitute low-fat frozen yogurt or ice cream, sorbet or fresh fruit ices.

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