Quick Modifications to Healthier Eating
Recipe modification not only reduces calories, sodium, fats and sugars, but also improves the quality of nutrition. The most important tip is to approach recipe change in a step-wise fashion. For instance, it might be your goal to reduce the fat in your beef stroganoff recipe. If you’re currently using regular sour cream, try using a reduced-fat version. Then gradually mix reduced-fat with fat-free until you and your family fully transition into the taste of using 100% fat-free sour cream. Likewise, when increasing the vegetable content in casseroles or soups, add more volume each time you prepare the recipe.
Replace butter, margarine and oils with equal amounts of applesauce or other fruit puree. Saves 5 grams of fat per teaspoon
Spray non-stick pans with vegetable spray instead of oil. Saves 5 grams of fat per teaspoon
Make yogurt cheese from low-fat or fat-free plain yogurt instead of using sour cream, cream cheese and mayonnaise. Saves 7 grams of fat per Tablespoon
Try low-fat or fat-free mayonnaise and salad dressings in place of regular mayonnaise and dressings. Saves 7 grams of fat per Tablespoon
Use evaporated skim milk in place of whole milk or cream. Saves 5-14 grams of fat per 1/2 cup
Use 2 egg whites for 1 whole egg. Saves 5 grams of fat per egg
Replace 1/4 of the sugar in cookies, bars and cakes with an equal amount of nonfat dry milk. Saves 50 grams of sugar
Substitute 1/2 cup Splenda for 1 cup sugar. Saves 200 grams of sugar
Add berries to cereal, yogurt and frozen yogurt or have as a dessert. Adds flavonoids
Add tomatoes to salads, sandwiches, soups and mixed dishes. Adds lycopene
Add dark green leaves (spinach, mustard and turnip) and carrots to salads, sandwiches and soups. Adds carotenoids
Add cruciferous vegetables to casseroles, salads and side dishes (broccoli, cauliflower, cabbage, Brussels sprouts, choy and kale). Adds isothiocyanates, indoles and sulforaphanes
Oven Fry: coat item with fat-free mayonnaise or yogurt cheese instead of egg/flour dip, roll in bread crumbs, and spritz both sides with spray margarine or olive oil spritzer.
Sauté: start onions, garlic and peppers in broth instead of oil.
Marinade: use fat-free salad dressings with an acid-like, lemon-lime juice instead of oil mixtures.
Baking, Broiling, Grilling, and Steaming are terrific ways to prepare foods without adding fat.
With all these great modifications, you can change your ordinary recipes to extraordinary healthy dishes! Do you have a favorite replacement recipe to liven up your food without the excessive sugars and fats? Tweet at us or comment on our Facebook! We’d love to hear from you!