Heathen's Kitchen Witches Compendium

Healthy Substitutions

Wine Characteristics
Wine Glossary
Wine Pronunciation Guide
You can't make me Eat It!
Wine and Food Pairing
The Glossary Of Pork Terms
Sixty one Uses Of Baking Soda
Timetable for Roasting Fresh or Thawed
Using a Candy Thermometer
Vegetable Harvest and Storage
Vegetable Seasonings
Wine and Cheese Pairings
Soup Seasonings
Sour Cream
Staple Ingredients
Thawing Times for Whole Turkey
Thawing Times for Whole Turkey
Poultry Seasonings
Remaking Recipes
Roasting Timetable
Salad Seasonings
Seasonings for Sauces for Meats and Vegetables
Sizes of Dishes and Baking Pans
Ingredients and safe Substitutes 8 - Spices
Ingredients and safe Substitutes 9 - Vegetable Products
Hard times recipes and substitutes
Oven Temperature Conversion Chart
Pastry Seasonings
Pepper Heat Guide
Quick-Freezing Vegetables
Terms and Definitions Prepared to Answer the Most Commonly Asked Questions About Lamb
Ten Rules of Edible Flowers
Rules For A Good Quiche
Nutritional Content of Nuts
Ingredients and safe Substitutes 7- Miscellaneous Foods
Ingredients and Safe Substitutions
Ingredients and Safe Substitutions 2 Grains and flour
Ingredients and Safe Substitutions 3 Dairy Products
Ingredients and Safe Substitutions 4 Eggs
Ingredients and Safe Substitutions 5 Fish
Learn the Basics of Freezing Your Fruits and Vegetables
Metric Conversion Chart
Meat Seasonings
Ingredients and safe Substitutions 6 - Baking Products
How to Make Pickles and Relishes
Creating magic in your kitchen
How to Dry Fruits and Vegetables
How to Make Jams and Jellies
Mead Names from Around the World
Honey Names
Honey Names
Glossary of Basic Cuts of Steak
Gravy Problems and Solutions
Growing Herbs and Sprouts
Kitchen Witches Superstitions
Healthy Substitutions
Heirloom Measurements
Herbal Companions
High Altitude Baking
Kitchen Witch Creed
Medieval Cooking Glossary
Simple Herbal solutions
Household Cleansers
Liqueurs for Cooking
Juice of Love
Magickal Properties of Pies
Mead Styles and Ingredients
Food Rich in Antioxidants
Fruit Seasonings
Garlic Braid
Ginger Cakes
For food preparation
Food Quantities for 25, 50 and 100 Servings
Food Measurements and Yields
Food/Herbs for the Kitchen Witch
Food Additives and Preservatives
Flavored Vinegars
Equivalent Weights and Measures
Fish and Food seasonings
Egg Seasonings
Easy Chocolate Truffles
Dream Recipes
Dessert and Dessert Sauce Seasonings
Divination with Chopped Herbs
Cutting Terms
cooking Oils
Crockpot Conversion Chart
Cake Recipe Adjustment for High Altitudes
Magical Food
Beverage Seasonings
Water Canner Altitude Chart
Bottled Water Glossary
Baneful herbs
On the tea Kettle
Crimson's Essential Kitchen
The legume Family
An Introduction to Home Canning
Appetizer Seasonings
Alcohol Substitutions In Cooking
Apples of my Eye
Can Contents
Can Vegetables Using A Boiling-Water Canner
Candy-Making Temperatures
Cheese Characteristics and Uses
Cheese Seasonings
Chocolate Baking Tips
Cold Storage Life of Foods
Conversion Factors
Conversion Table for U.S. and Metric
Glossary of Spice Terms
13 Kitchen tips
Favorite Links
Contact Me
Egg Seasonings

Edited by Crimsonwolf

Healthy Substitutions

Source: The American Dietetic Association's Complete Food & Nutrition Guide
by Roberta Larson Duyff, MS, RD, CFCS




Canadian bacon

Lean ham

Butter, lard, and other saturated fat (coconut oil, palm oil)

Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)*

Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil

*(When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter and margarine unless a recipe has been specifically developed for their use. Their increased water content can make a substantial difference in the food's taste, appearance and texture).


1 oz. baking chocolate = 3 T. cocoa powder and 1 T. oil


Evaporated skim milk

Cream soup

Defatted broths

Broth-based or skim milk-based soups

Full-fat cheese

Low-fat, skim-milk cheese

Cheese with less than 5 grams of fat per ounce

Fat-free cheese

Ground beef

Extra lean ground beef

Lean ground turkey or chicken

Ice cream

Low-fat or nonfat ice cream

Frozen low-fat or nonfat yogurt

Frozen fruit juice products



Low-fat or fat-free mayonnaise

Whipped salad dressing

Plain low-fat yogurt combined with low-fat cottage cheese


Dried fruit such as raisins, chopped dried apricots or dried cranberries

Ricotta cheese

Low-fat or fat-free cottage cheese

Nonfat or low-fat ricotta cheese

Salad dressing

Low-calorie commercial dressings

Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice


Lean ground turkey

95% fat-free sausage

Sour cream

Plain low-fat yogurt

1/2 C. cottage cheese blended with 1 1/2 tsp. lemon juice

Fat-free sour cream

Whipped cream

Chilled, whipped evaporated skim milk

Nondairy whipped topping made from polyunsaturated fat

Whole egg

Two egg whites

1/4 C. cholesterol-free liquid egg product

1 egg white plus 2 tsp. oil

One egg yolk = One egg white

One egg (as thickener) = 1 T. flour

Whole milk (as a beverage or in recipes)

Skim, 1 percent or 2 percent milk





Heathen's Kitchen Compendium