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Feature Articles: Food, Fitness and Eating Well


Creative ways to lower the fat

Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, Bates County, University of Missouri Extension


If you’re focused on making healthy choices, one option is to decrease the calories and fat in casseroles and other favorite dishes by making your own substitutes for some high-fat foods. These small changes can make a big difference in the nutritional value of your favorite dishes. Your good health will be the reward.


Here are three recipes for making your own substitutes:


Sour Cream Substitute
1 cup low-fat cottage cheese
1 tablespoon lemon juice
2 tablespoons skim milk


Place the three ingredients in an electric blender and blend until creamy. Use in recipes calling for sour cream. Keep refrigerated.


One tablespoon of sour cream has about 26 calories and 2.5 grams of fat. The sour cream substitute made with 1 percent milkfat cottage cheese has about 10 calories and .14 gram of fat per tablespoon.


Cream Cheese Substitute
1 cup low-fat cottage cheese
4 tablespoons margarine
1 tablespoon skim milk


Combine all ingredients in blender and mix until smooth and creamy. Keep refrigerated.


Two tablespoons of cream cheese has 99 calories and 9.9 grams of fat. The substitute has 17 calories and 1.1 grams of fat.


Creamy Whipped Topping
1 cup evaporated skim milk
1 tablespoon sugar
1/2 teaspoon vanilla


Chill bowl, beaters and evaporated skim milk. Whip evaporated milk until peaks form when you lift the beaters away from the mixture. Add sugar and vanilla and mix well. For firmer topping, add 1 teaspoons unflavored gelatin, dissolved in a small amount of warm milk, to the chilled milk before whipping. Chill the topping to firm it. Serve it over fresh fruit for a low-calorie dessert.


Whipped topping made with 1 tablespoon of whipping cream has 52 calories and 5.5 grams of fat. The substitute made with 1 tablespoon of evaporated milk has 13 calories and 0 grams of fat.


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Last update: Monday, January 07, 2013