Swap an ingredient, and know what it costs you.
What to reach for when you are out of something, or want a lighter or higher-protein version of a dish. Every swap shows its estimated effect per serving, because a substitute that wrecks the macros is worth knowing about before you cook it.
Stir 1 tbsp lemon juice into 1 cup milk and wait 10 minutes. Why acid is the part that matters, which substitutes work in baking, and how they compare on macros.
Use twice as much plain flour, or half as much arrowroot. The ratios matter more than the choice, and one common swap fails completely in acidic sauces.
Milk and melted butter replaces heavy cream 1:1 for cooking. Which substitute works for pasta, soup and baking, and why almost none of them whip.
Greek yogurt replaces mayonnaise 1:1 in most cold dishes and cuts around 9 g fat per serving. What works in tuna salad, coleslaw, baking and sandwiches.
Plain Greek yogurt replaces sour cream 1:1 and adds protein. Which substitute works for baking, tacos, pasta and soup, and which ones split when heated.
Macro changes are estimates of each swap's typical effect per serving, not measurements. They move with brand and quantity. More onwhy every macro number is an estimate.