Despite the popularity of higher in fat diets, objective research continues to show that people with a high fat diet (especially without exercise) get heart disease, cancer and other diseases of longevity than those who eat a low fat diet. That's why dietary changes that decrease empty fat (and sugar) calories continue to be my strategy for putting those longevity odds in my favor--especially since my genetic history includes a dad who died of heart disease at 72.

Nevertheless, most skeptics believe that decreasing the fat and sugar in recipes means they'll sacrifice flavor--until they have a meal I've prepared for them. There are no "rules" for successfully modifying recipes, It boils down to trial and error. But there are a couple of tricks I use including the most obvious--to substitute a low-fat ingredient for a high-fat ingredient--especially in recipes where the amount of calories in the ingredients have little to do with the final results.

Here are a dozen of my favorite strategies:

EVAPORATED SKIM MILK

Substitute 8 oz. evaporated skim milk for 8 oz. of evaporated milk and you'll save 18 grams of fat. You can also chill evaporated skim milk and your mixing bowls and beaters and make a heavy cream-like topping for recipes that saves 90 grams of fat.

NON-FAT PLAIN YOGURT

Substitute 1 cup of non-fat plain yogurt for 1 cup o regular sour cream and save 40 grams of fat. If the food is to be heated, mix in 1 tablespoon flour or cornstarch for every cup of yogurt to avoid separation.

APPLESAUCE

Applesauce is rich in pectin which, like fat, prevents moisture loss during baking. Substitute 1/4 cup of applesauce for 1/4 cup of oil or margarine in quick breads and cakes and save 48 grams of fat. WARNING: The minimum amount of fat necessary to maintain the quality of baked goods is 1 to 2 tablespoons of fat per cup of flour.

PRUNE PUREE

Substitute 1/2 cup of prune puree for 1 cup of oil, margarine or butter in chocolate brownies and cakes and save almost 200 grams of fat. If the consistency is too dry, add back some fat a teaspoon at a time.

COCOA POWDER

Substitute 3 tablespoons of unsweetened cocoa powder for 1 ox of baking chocolate and save 14 grams of fat. Adding 1/2 to 2 teaspoons of instant coffee granules to the recipe will intensify the chlorate flavor.

LOWFAT CONDENSED CREAM SOUP

Substitute 8 oz of reduced fat condensed cream soup for 8 oz. of the regular condensed cream soup and save 7 grams of fat. You can also use a combination of 50% evaporated skim milk and 50% regular condensed cream soup

REDUCED FAT GRAHAM CRACKER CRUST

Substitute a reduced-fat graham cracker crust for a traditional pie crust and save 36 grams of fat per crust.

NON FAT COTTAGE CHEESE

Add a dollop to your favorite hot or cold soup to increase protein. Mix it with non fat chicken broth and a little parmesan cheese for a savory dressing over spinach (don't laugh until you try it).

EGG WHITE OR EGG SUBSTITUTE

Substitute 1/2 cup of egg Substitute or 3 egg whites for 2 eggs and save 11 grams of fat.

NON FAT CANNED CHICKEN BROTH (also comes in a box)

Use this to cook pasta or as a base for sauces, salad dressing or gravy. Although the broth has more calories than water, the flavor is so intense you will need less other high calorie ingredients in the recipe.

RAISINS AND DRIED CRANBERRIES

Substitute 1/2 cup of raisins or dried cranberries for 1/2 cup of chocolate chips and save 24 grams of fat.

NUTS

You can usually reduce the amount of nuts in a recipe by one half without affecting the recipe. You save 20 grams of fat per 1/4 cup.

Bon Appetit!