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Tried and True Food Substitutions

If you don’t have:
Use:
Baking powder (1 teaspoon)
¼ teaspoon baking soda plus ½ teaspoon cream of tartar
Bread crumbs, dry (¼ cup)
¼ cup crushed cereal crumbs or crackers
Brown sugar (1 cup)
1 cup white sugar plus 2 tablespoons molasses
Cornstarch (1 tablespoon)
2 tablespoons all-purpose flour
Pancake syrup
½ cup brown sugar plus 1½ cup water plus 2½ teaspoons cornstarch. Cook until slightly thickened.
Sugar (1 cup)
¾ cup honey (reduce liquid in recipe by ¼ cup) or 1 cup packed brown sugar
Tomato juice (1 cup)
½ cup tomato sauce plus ½ cup water
Tomato sauce (15-oz. can)
6-oz. can tomato paste plus 1 cup water
Source: WI EFNEP/FNP curriculum materials, Family Living Programs, UW-Extension.

Cutting the Fat...Not the Taste

You may want to start out using recipes that are designed to be low in fat. As you and your family begin to accept these dishes, you can try some of the following substitutions in your own recipes:

Instead of:
Use:
Adding ½ cup oil and 2 eggs to pre-packaged cake and brownie mixes
1/2 cup applesauce or 1/2 cup plain lowfat yogurt
1 cup oil in quick breads, muffins and cookies
2/3 or ¾ cup oil OR 2/3 or ¾ cup lowfat
Salt pork or ham hocks when cooking greens
Smoked turkey when cooking greens
A lot of fat in refried beans
Less fat in refried beans
Ground beef
Lowfat or lean ground beef
Oil or lard or shortening to brown meat
Nonstick cooking spray or a nonstick fry pan
Oil or butter or margarine to saute or stir-fry vegetables
Water or broth or a nonstick fry pan

*To make 1 cup of prune puree: Blend 8 ounces dried pitted prunes (1 1/3 cups) and 6 tablespoons water in a blender or food processor. Makes 1 cup of puree. Refrigerate in a covered container for up to 2 months.
Note:If you find that your quick breads, muffins and cookies are too dry when you replace all of the butter, margarine or oil, try adding a little of the fat.

Source: Colorado State University Cooperative Extension; Cornell Cooperative Extension; Iowa State University Cooperative Extension Service and the California Prune Board.
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