The 10 Best Heavy Cream Substitutes, Per Nutritionists - Women's Health
Cansu Akdag / EyeEmGetty Images
So you’re ogling a creamy soup or fancy dessert recipe, but dun, dun, dun, it calls for heavy cream (or heavy whipping cream, which is basically the same thing). Whether you just don't keep the stuff on-hand (honestly, who does?), want to keep your eats a little lighter, or don't do dairy (hello, vegans!) , you need a good heavy cream substitute, stat.
According to the USDA FoodData Central Database, just a single (!) tablespoon of heavy cream contains 60 calories and six grams of fat (four of which are saturated fat). Depending how heavy a pour you add to your recipe, that adds up fast.
To support cardiovascular health, the American Heart Association recommends limiting sat fat to just 5 to 6 percent of your total calories.
For people who eat 2,000 calories a day, that’s just 13 grams total—so a few splashes of heavy cream can push you over the edge.
“Heavy cream is basically pure fat," says chef and nutritionist Michelle Dudash, RDN, author of Clean Eating for Busy Families. "It’s emulsified, so it makes your food smooth and gives it body and thickness.”
Luckily, you can save on fat and calories in your cooking without sacrificing the stupid-good creamy richness that heavy cream brings to the table. You've even got a few solid vegan cream substitutes to pick from if dairy bothers your stomach or you eat a plant-based diet.
You just have to use the right subs in the right recipes. “You can certainly get the same results by substituting cream, but it depends on the recipe and application,” she says.
Next time you need to get creative in the kitchen, any one of these vegan or non-vegan heavy cream substitutes will get the job done.
Advertisement - Continue Reading Below
1Coconut Cream
If you're vegan or lactose intolerant, coconut cream makes a nice plant-based sub for heavy cream.
“Coconut cream most resembles dairy-based cream in terms of fat content," says vegan dietitian Taylor Wolfram, RDN. "It’s also convenient because you can pull it right out of a can.”
Dudash recommends using coconut cream and a little sugar to make non-dairy whipped cream. (The natural sweetness of the coconut means you'll need less sugar.) Just note that some coconut flavor will come through in whatever you're making.
Per two tablespoons: 60 calories, 6 g fat, (4 g sat) 2 g carbs, 0 g sugar, 0.5 g protein
2Whole Milk
The X-factor (or, in this case, F-factor) that makes cream, well, creamy is fat.
Though it's not as thick, "if I’m substituting cream in a recipe, I’ll go to whole milk," says Dudash. (Skim or 2 percent milk won't have the same affect.)
One place whole milk shines: in mashed potatoes. Your taters will come out plenty silky.
Per ounce: 19 calories, 1 g fat, (0.6 g sat) 1.5 g carbs, 1.5 g sugar, 1 g protein
3Potatoes
Yep, you read that right. If you need a creamy vegan soup without the cream, look no further than pureed potatoes, says Dudash, who uses them in butternut squash or broccoli soups.
Yukon golds are the top pick because “they’re one of the creamier potatoes and have a natural buttery taste,” she says.
Per half-cup: 98 calories, 6.25 g fat, (3.3 g sat) 16.5 g carbs, 2.4 g fiber, 2.2 g sugar, 2.5 g protein
4Evaporated or Condensed Milk
As the name implies, evaporated milk is just milk that’s simmered until 60 percent of its water has evaporated off. “Though it’s still not as thick as cream, it is more concentrated than other milks,” says Dudash.
Just don't confuse evaporated milk with condensed milk, which is basically evaporated milk that’s been sweetened with sugar. While evaporated milk works as an across-the-board heavy cream sub, save the condensed milk for desserts, Dudash says.
Bonus for dairy-free peeps: Some health food stores also sell evaporated coconut milk.
Per two tablespoons: 40 calories, 2 g fat, (1 g sat) 3 g carbs, 3 g sugar, 2 g protein
5Oat Milk
Good for more than Sunday lattes, oat milk is one of the creamier plant-based vegan milks out there, says Wolfram.
When substituting for heavy cream, go for Oatly's "full-fat" oat milk, which contains some added oil to give your recipe the fat it needs. An entire cup of "full-fat" oat milk contains nine grams of fat, but just one of 'em is saturated.
Per half-cup: 80 calories, 4.5 g fat, (0.5 g sat) 7.5 g carbs, 1 g fiber, 3.5 g sugar, 1.5 g protein
6Half-and-Half
Made by blending heavy cream and whole milk, half-and-half is a super close sub for plain 'ol heavy cream. Use it to creamify soups, pasta sauces, and more if you want the full cream experience for slightly less calories and fat, suggests Dudash.
Per two tablespoons: 40 calories, 3 g fat, (2 g sat) 1 g carbs, 1 g sugar, 1 g protein
7Cashew Cream
“Cashew cream is more labor-intensive because you have to make it, but I love it,” says Wolfram.
Made by soaking cashews in water (20 minutes in boiling water or eight hours in room-temperature water) and then blending them with desired liquid and spices, cashew cream works well as a heavy cream substitute in soups, sauces, and stews.
Per quarter-cup of cashews: 170 calories, 14 g fat, (2.5 g sat) 9 g carbs, 1 g fiber, 1 g sugar, 5 g protein
8Silken Tofu
Tofu is nutritionally very different than cream, since it’s rich in protein and lower in fat, says Wolfram. However, silken tofu has a neutral flavor and blends into a silky texture, making it a good sub for heavy cream.
Just add some fat (like oil or non-dairy butter) to your recipe to make up for what the tofu lacks, she says.
Per three-ounce serving: 40 calories, 0 g fat, (0 g sat) 1 g carbs, 0 g fiber, 0 g sugar, 4 g protein
9Soy Milk
Another plant-based cream alternative, soy milk works well in mashed potatoes or cauliflower, casseroles, soups, and desserts.
Just look before you pour: “If you’re using soy milk in a savory recipe, make sure it’s plain and unsweetened,” says Wolfram. Because imagine the horror of a vanilla soy milk in your creamy beef stew...
Per ounce: 13 calories, 0.5 g fat, (0.1 g sat) 1.5 g carbs, 0.1 g fiber, 1 g sugar, 0.8 g protein
10Vegan Cream Cheese
If you don’t want to use dairy (or taste the coconut-y flavor of coconut cream in your desserts), use vegan cream cheese, suggests Wolfram.
Blend it with some sugar and cream cheese is a perfect sweet filling or frosting.
Per ounce: 90 calories, 7 g fat, (4 g sat) 4 g carbs, 0 g fiber, 1 g sugar, 3 g protein
Jessica MigalaJessica Migala is a health writer specializing in general wellness, fitness, nutrition, and skincare, with work published in Women’s Health, Glamour, Health, Men’s Health, and more.
No comments:
Post a Comment