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FLOUR & SUGAR SUBSTITUTES

SUGAR FREE COOKING
SWEET ONE (Acesulfame-k)
4 calories per packet
12 packets = 1 cup sugar
1 packet = 2 teaspoons sugar
Can be used in cooking and baking without losing sweetness.
EQUAL (Aspartame)
4 calories per packet
24 packets = 1 cup sugar
1 packet = 2 teaspoons sugar
Loses sweetness when baked at high temperatures for a long time. But can be used in stir-fries or added during last few minutes of heating or cooking.
NUTRASWEET SPOONFUL (Aspartame)
2 calories per teaspoon
1 cup = 1 cup sugar
1 teaspoon = 1 teaspoon sugar
Loses sweetness when heated. But can be used spoon for spoon in place of sugar in same foods as Equal.
SPLENDA (Sucralose)
0 (zero) calories
1 cup = 1 cup sugar
1 teaspoon = 1 teaspoon sugar
May not work well in recipes such as certain cakes that rely upon sugar for structure. Finished recipes may require refrigeration.
SWEET 'N LOW (Saccharin)
4 calories per packet
12 packets = 1 cup sugar
1 packet = 2 teaspoons sugar
Can be used in cooking and baking without losing sweetness.
BROWN SWEET 'N LOW (Saccharin)
20 calories per teaspoon
4 teaspoons = 1 cup brown sugar
1 teaspoon = 1/4 cup brown sugar
Can be used in cooking or baking without losing sweetness. Note that measurements differ from packet sweeteners.

Foods high in soluble fiber, like oatmeal, beans and peas, barley, and many fruits and vegetables (such as apples, oranges, and carrots) are now recommended to help lower cholesterol levels.

Use low-fat or nonfat sour cream, mayonnaise, cheese, cream cheese and salad dressing instead of full-fat versions, evaporated skim milk or buttermilk in place of cream (except whipping)
For thickening soups gravies, sauces, use pureed vegetables, mashed potatoes, or a slurry of cornstarch and cold water instead of cream or roux

SEASONINGS
instead of reaching for sour cream or block of cheese use a wider variety of flavorful spices and flavored vinegars, citrus juices and zest. Caramelizing your onions and roasting your vegetables at high heat adds zest. If the spices and herbs are more than a year old, start with fresh ones. Get the maximum flavor out of your spices by toasting them in a saute pan over medium heat until fragrant.

FLOUR SUBSTITUTIONS
For 1 cup of sifted flour you substitute the following:
1 cup rolled oats, crushed
1/2 cup cornmeal or soybean flour and 2/3 cup all-purpose flour
1/2 cup cornmeal, bran, rice flour, or whole wheat flour and 1/2 cup all-purpose flour
3/4 cup whole wheat flour or bran flour and 1/4 cup all-purpose flour
1 cup rye or rice flour
1/4 cup soybean flour and 3/4 cup all-purpose flour

http://lancaster.unl.edu/food/ftfeb01.htm ALL PURPOSE WHITE FLOUR
Amount: 1 cup
Substitute: 1/2 cup whole wheat flour plus 1/2 cup all-purpose flour.
TIP:
It's generally recommended that you replace no more than half the all-purpose white flour with whole wheat flour. Too much whole wheat flour in a recipe calling for all-purpose flour might result in a reduced volume and a heavier product.

CAKE FLOUR
Amount: 1 cup
Substitute: 1 cup minus 2 tablespoons all-purpose flour

SELF-RISING FLOUR
Amount: 1 cup
Substitute: 1 cup minus 2 teaspoons all-purpose flour plus 1 1/2 teaspoons baking powder and 1/2 teaspoon salt

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