How do you do your own recipe makeover?
Looking for ways to take some of your favorite recipes and make them better-for-you? It is likely that at least several people at every dinner party will be watching their sugar, sodium, fat or calorie intake. These days, it is a courtesy to offer at least one healthier dish to guests to accommodate their nutrition needs and make the celebration more enjoyable for them. Creating a healthier dish is easier than you think! In fact, you may already have some of these healthier ingredients on hand in your kitchen right now. For most ingredients swaps, it is best to stick to just 1-3 per recipe as to not completely alter the taste, flavor and texture of the finished product. Here are some easy swaps you can try:
For Baking:
Instead of this —> Try this
White all-purpose flour —> Swap in 100% whole wheat all-purpose or oat flour for half of the total flour that the recipe calls for; OR try swapping in Whole Wheat Pastry flour for all of the flour
Butter, margarine, shortening or oil in baked goods —> Applesauce or prune puree for half of the called-for butter, shortening or oil; OR 1 mashed banana for 1 cup oil or butter; butter spreads or shortenings specially formulated for baking that don't have trans fats; OR if just coating a pan to prevent sticking, swap in non-stick cooking spray
Whole milk —> Skim or low fat milk, or unsweetened almond or coconut milk
Sugar —> Cut the amount of sugar in half; add vanilla, nutmeg or cinnamon for sweetness
1 egg —> 1 Tbsp flax meal in 3 tbsp water, beat and then allow to sit 5 minutes; or 1 Tbsp chia seed in 1 cup water left to sit for 15 minutes
Heavy Cream —> Equal parts evaporated skim milk
Frosting —> Meringue or fluff or light whipped cream
Cream cheese —> Low Fat Neufchatel or whipped low fat cottage cheese
For Cooking:
Instead of this —> Try this
Sour Cream —> Plain fat free greek yogurt
Bacon —> Low Sodium Turkey Bacon or Smoked Turkey
Breadcrumbs —> Rolled oats or crushed bran flakes cereal; or whole wheat panko bread crumbs
Whole Milk Cheeses —> Reduced fat varieties
Whole Milk Ricotta or mascarpone —> Part skim ricotta or low fat whipped cottage cheese
White pasta or rice —> Whole wheat pasta, brown rice, or quinoa
Ground beef —> At least 90% lean ground beef, or lean ground chicken or turkey
Mayonnaise —> Lite mayo or 2% greek yogurt
Oil-based marinades or salad dressing —> Wine, balsamic vinegar, fruit juice or fat-free broth; Fat-free or reduced-calorie dressing or flavored vinegars
Oil —> Low sodium beef, chicken or vegetable broth; non-stick cooking spray; non-stick pans
Salt —> Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
A few other tips for improving the nutrition profile of your recipes:
-Add more veggies. Try to have a 3:1 ratio of veggies to starch/protein in your recipes. For example, you can: 1) add spinach to lasagna, 2) add peppers, onions and mushrooms to a crustless quiche, or 3) serve sandwiches without the bread and on a bed of greens.
-Use low-fat cooking methods like baking, broiling, roasting, steaming, poaching and grilling instead of frying or sautéing foods. The slow cooker is also a great tool for low-fat cooking and reduces the need for oil and butter. You can also skim fat off the top of refrigerate soups, stews and sauces to reduce fat as well.
-Reduce the portions. Make mini or bite-size muffins and cookies instead of large portions.
-Swap in spiralized zucchini or spaghetti squash for pasta in recipes.
-Swap in riced cauliflower for rice or mashed cauliflower for potatoes, or at least as part of the dish to trim down on calories.
Try out some of these tips at your next gathering. You’ll probably find most won’t notice the difference or will appreciate your consideration in making the food you serve healthier for guests!
