Image: Trying to cut back on fat or dairy? 9 Substitutes for heavy cream

(Natural News) Heavy cream is a commonly used ingredient in many recipes to enhance the taste and texture of dishes, such as soups, sauces, ice cream, and baked goods. It contains good fats, vitamins A and D, as well as traces of other vitamins – but it is also high in calories, fat, and cholesterol.

One tablespoon of heavy cream will give you 51 calories and 6 g of fat, of which 3.5 g is saturated fat. A cup of heavy cream will also give you 164 g cholesterol, which is 55 percent of the recommended daily intake. Therefore, consuming lots of heavy cream may lead to obesity, weight gain, and other health problems. People with heart problems, hypertension, and diabetes should also avoid it. For these reasons, it’s best to replace heavy cream with healthier alternatives. Here are nine healthy substitutes for heavy cream and how to use them: (note – always choose organic, non-GMO ingredients where possible, and see dairy-free alternatives below)

  1. Cottage cheese and milk – Cottage cheese, which is made from the curds of cow’s milk, is rich in protein and many micronutrients. Cottage cheese alone makes for a good substitute for heavy cream to add thickness to recipes like sauces. Remove the lumps using an immersion blender or processor. You can also mix it with milk to make it smooth and creamy like heavy cream. To make this heavy cream substitute, mix equal amounts of cottage cheese and non-fat or skim milk and blend or stir until it becomes smooth.
  2. Greek yogurt – Greek yogurt is rich in protein and contains less fat than heavy cream. It is also thicker than heavy cream, but you may add milk to thin it out. Just combine equal parts Greek yogurt and milk, and stir well. While this substitute can add thickness to soups or sauces, it shouldn’t be used in recipes that need whipping. Moreover, it may not provide the same tenderness or flavor as heavy cream in baked goods or desserts. (Related: Which one’s better for your health – Greek yogurt or regular yogurt?)
  3. Low-fat cream cheese – A type of fresh cheese made from low-fat milk and cream, low-fat cream cheese is best used for soups, sauces, and frostings. It has the same consistency as heavy cream, but with less fat and calories. Because cream cheese tastes slightly sour, avoid using it in sweet dishes. Half a cup of low-fat cream cheese is equivalent to one cup of heavy cream.
  4. Milk and butter – A combination of three-quarters of a cup of milk and a quarter cup of melted unsalted butter makes for a healthy substitute for heavy cream with less fat. This may not whip as well as heavy cream, but it can still replace heavy cream in baked good and creamy sauces.
  5. Skim milk and non-GMO cornstarch – This combination is a low-fat, low-calorie substitute for heavy cream. However, it may change the texture of baked goods and may not whip as well as heavy cream. To make this substitute, combine a cup of skim milk with two tablespoons of non-GMO cornstarch and mix until thick.
  6. Evaporated milk and vanilla extract – Evaporated milk is thicker and creamier than milk and a lower-calorie alternative to heavy cream. It’s best used in baked goods and desserts. To use evaporated milk, chill it first in the refrigerator, and then add a few drops of vanilla to it. Whisk the mixture until you get your desired taste and texture.

Dairy-free heavy cream alternatives

There are also dairy-free heavy cream alternatives if you are allergic to dairy or cutting back on dairy products.

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  1. Cashews – To make cashew cream, combine a cup of cashews with a cup of water. Put the mixture in an electric mixer and blend them until smooth. This can be used for desserts and to thicken creamy soups or tomato sauces.
  2. Coconut cream – To make coconut cream, let coconut milk sit for 30 minutes. This will allow the cream to settle above the milk. Then, skim the cream and use it as a 1:1 ratio for a heavy cream substitute. It whips similarly to heavy cream.
  3. Silken tofu and soy milk – This combination is a high-protein, vegan alternative to heavy cream. Using a blender, blend equal parts silken tofu and soy milk. It works well to thicken soups and sauces and whips like heavy cream.

These creams are a delicious, healthier alternative to heavy cream, and are ideal to be added to your regular diet. For more healthier food options like these, visit

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