- Trim fats from meats and poultry before cooking.
- The yolk of an egg contains all the fat. Try using one egg yolk with 2 or more egg whites.
- Replace ground beef wherever possible with lean ground turkey.
- Buy products made naturally: Peanut butter, preserves, mayonnaise, and ketchup.
- Pure maple syrup is an excellent substitute for sugar.
- Spend some time reading labels and looking for pure foods and all-natural ingredients.
- Whole grain breads, cereals, flours, and baking mixes are important—they have more fiber.
- Avoid using baking powder that contains aluminum.
- Use canned skim milk in sauces, soups, and other recipes that call for cream.
- Most children love peanut butter—try other natural nut butters for variety.
- 1 teaspoon baking powder equals 1⁄2 teaspoon each cream of tartar and baking soda
- 1 square baking chocolate equals 3 tablespoons cocoa plus 1 tablespoon butter or 3 tablespoons carob plus 2 tablespoons water
- 1 cup sugar equals 3⁄4 cup honey or 11⁄4 cups molasses or 3⁄4 cup pure maple syrup
- 1 cup white flour equals 3⁄4 cup whole wheat flour or 3⁄4 cup graham flour or 1 cup whole wheat pastry flour
- 1 cup butter equals 1 cup margarine or 7⁄8 cup vegetable oil
- 1 cup buttermilk equals 1 cup milk plus 13⁄4 tablespoons cream of tartar
- 2 eggs equal 1 egg plus 2 egg whites or 2 tablespoons oil plus 1 tablespoon water
- 1 cup milk equals 1⁄2 cup evaporated milk plus 1⁄2 cup water or 3 tablespoons powdered milk plus 1 cup water
- 1 cup sour cream equals 1 tablespoon lemon juice or vinegar and 1 cup evaporated milk or 1 cup plain yogurt or 1 cup buttermilk
- 1 cup whipped cream equals 1 cup nonfat milk powder whipped with 1 cup ice water or 1 four ounce (125 g) package non-dairy whipped topping
