INSTEAD OF

SWAP FOR

OPTIONAL FLAVOR ADD-INS

1/4 cup sour cream (for savory food)

1/4 cup plain fat-free or low-fat Greek yogurt

·       Pinch of ground cayenne

·       Pinch of grated lemon zest or fresh gingerroot

·       Minced garlic, shallot, or scallion to taste

·       2 teaspoons chopped fresh herb

2 tablespoons mayonnaise (for dip or creamy salad)

1 tablespoon mayonnaise + 1 tablespoon plain fat-free or low-fat Greek yogurt

·       Pinch of grated lemon zest

·       Splash of hot pepper sauce

·       Pinch more spice or fresh herb already in recipe

·       Stone-ground or Dijon mustard to taste

2 tablespoons mayonnaise (on sandwiches)

2 tablespoons of one of the “Mayos” in this cookbook -OR- 2 tablespoons tzatziki, hummus, bean dip, guacamole, or mashed avocado

·       Freshly ground black pepper to taste

·       Splash of vinegar of choice or lemon juice

·       Minced sweet onion or caramelized onions to taste

·       Additional spicier or more peppery greens, such as baby arugula, on sandwich

2 tablespoons oil (for stir-frying, sautéing, or sweating)

1 tablespoon canola, grape­seed or other heart-healthful oil with a high smoke point (at medium-high or high temperatures) -OR- 1 tablespoon high-flavored heart-healthful oil, such as toasted sesame, extra-virgin oil, or unrefined peanut (at medium or lower temperature)

·       2 teaspoons acid ingredient, such as white balsamic vinegar, lemon juice, or white wine (to be added with onion or other ingredient to be sautéed)

·       Sauté a minute or two longer than usual to aim for some/ more caramelization to boost flavor

( Use a PFOA-free nonstick skillet to help prevent sticking when using less fat. Otherwise, if ingredients begin to stick due to too little fat, cover with the lid to trap moisture for a few minutes.)

1/2 cup butter (in baking)

1/4 cup unsalted butter + 3 tablespoons no-sugar-added apple butter or plain fat-free Greek yogurt or mashed banana or (3 tablespoon) mixture of no-sugar-added apple butter and plain fat-free Greek yogurt

·       1/4 teaspoon additional pure vanilla extract and/or other pure extract

1 cup sugar (in baking)

3/4 cup to 7/8 cup turbinado sugar or coconut palm sugar

·       Pinch of sweet spice, such as ground cinnamon or pumpkin pie spice

·       Pinch of intrigue, such as rosemary or cayenne pepper

·       1/4 teaspoon additional pure vanilla extract or other pure extract

·       2 (or more) tablespoons mashed fruit or fruit spread (adjust other liquid in the recipe if needed)

1 ounce regular mild cheese

3/4 ounce sharp, stinky, or smoky cheese, such as extra sharp Cheddar, Limburger, or smoked Gouda

·       Sprinkle some on top of dish (if not already indicated in recipe) to provide appearance of more cheese

·       Stir in about 2 tablespoons plain fat-free Greek yogurt for additional creaminess in a recipe

·       Combine crumbled cheese with about 2 tablespoons crumbled tofu to “stretch” the cheese

1 cup milk

1 cup plain almond milk, light soy milk, unsweetened coconut milk beverage, or unsweetened sunflower beverage

·       Use exactly like fat-free milk; no additions needed

(Note: Just like fat-free milk in some cooked recipes, it may benefit from being whisked with a thickener, such as arrowroot, cornstarch, or whole oat flour, or blended with a handful of no-salt-added white beans.)

1 pound ground beef (for burgers)

12 ounces lean ground beef or poultry
+ 4 ounces sautéed finely chopped mushrooms
or
8 ounces lean ground beef or poultry
+ 8 ounces sautéed finely chopped mushrooms

·       Freshly ground black pepper to taste

1 cup bleached all-purpose flour

1 cup whole-wheat pastry flour

·       Use exactly like all-purpose flour; no additions needed

1 teaspoon salt

¾ teaspoon sea salt or naturally flavored sea salt

·       Boost (up to double) the amount of herbs or spices already in the recipe

·       Pinch of grated lemon or lime zest

·       Incorporate an ingredient with a salty essence, like sun-dried tomato

½ cup vinaigrette
(3 tablespoons oil + 1 tablespoon vinegar)

½ cup vinaigrette (2 tablespoons oil + 2 tablespoons vinegar)
or
(½ cup cubed fruit + 1 tablespoon oil + 1 tablespoon vinegar)

·       1 small minced shallot and/or small clove garlic, whisked or blended into vinaigrette

·       2 tablespoons chopped English cucumber blended into vinaigrette

·       1 or 2 tablespoons low-sodium vegetable broth or unsweetened green tea to “stretch” the vinaigrette

·       Puree with varying amounts of silken tofu, no-salt-added white beans, tahini, or avocado for a creamy dressing