Healthy Food: Food Substitution Chart for Vegetarians Low Fat

Low fat
Ingredient - Substitute
Creamed soups and sauces--> Arrowroot (starchy powder from tropical tuber), kudzu. Use roasted, pureed vegetables as a base, then finish the soup or sauce with nonfat strained yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed stewed prunes.
Oil for sautéing--> Apple juice, sherry, vegetable stock, wine.
Salad dressing--> Citrus juice or cider vinegar thickened with pureed roasted red peppers, carrots, onions or garlic.
Sour cream--> Strained nonfat yogurt.
White sauce--> Pureed white beans.