Healthy substitutes for high fats and sugar

got a recipe that’s a family favourite.....but it needs a little rescuing! We all have favourite recipes we would like to continue cooking. Doing a recipe make-over on your family favourites is fun and challenging using our healthy substitutes for high fats and sugar. The following substitutes may be used when cooking and give excellent results.

Recipe Says:	Rescue With:
Cream	Non-fat evaporated milk or non-fat yoghurt
Sour cream	Non-fat evaporated milk or non-fat yoghurt with a squeeze of lemon
Mayonnaise	Non-fat evaporated milk or non-fat yoghurt mixed with dijon mustard
Grated cheese	Non-fat cottage cheese sprinkled with black pepper or a sprinkle of good quality parmesan cheese
Bacon	Master Foods ‘Bacon Bits’ or grilled red capsicum
Salt	Fresh herbs
Cinnamon sugar	Cinnamon & just a sprinkle of sugar
Sugar	For most recipes omit or halve the sugar
Wine in cooking	Apple cider vinegar
Milk	Skim milk
Butter/Margarine	Omit altogether (or use real butter)
Butter in cakes	Apple puree
Oil (cooking)	A spray of olive oil
Oil (eg. Salads)	Lemon juice, herbs, no-oil dressings or spray of olive oil
Pastry	Use a cooked rice base or slices of wholegrain sandwich bread with crusts removed or filo pastry
Pizza base	Pita bread
Pate	Make your own without butter
Party dips	Non-fat yoghurt mixed with ingredients as per recipe
Coconut milk	Light coconut milk or non-fat evaporated milk with coconut essence
Ice cream	Vitari, Colombo, Gise, Weiss Fruitia or other low-fat, low sugar choice