Self-rising flour = 1 cup of self-rising flour - 1 cup all-purpose flour plus 1 1/4 teaspoons baking powder plus 1/8 teaspoon salt.

Noodles - uncooked 3 cups - cooked 4 1/2 cups

Quick oats - uncooked 1 cup - cooked 1 3/4 cups

Rice, long grain - uncooked 1 cup - cooked 3 cups

Pre-cooked rice - uncooked 1 cup, cooked 2 cups

Spaghetti - uncooked 7 ounce, cooked 4 cups

Buttermilk or yogurt used in place of sour cream is 1/5 the calories.

Evaporated milk (skim) is 1/5 the calories of heavy cream.

3 tablespoons of unsweetened cocoa - 40 calories as opposed to 1 square of chocolate at 145 calories.