Return to Main Menu

Recipes: your first step toward a healthy tomorrow by Holley Johnson Dietetic Intern This year’s theme for National Nutrition Month, Start today for a healthy tomorrow, encourages people to begin making lifestyle changes.    What many people fail to realize is that these changes are not as difficult as they think. In fact, eating healthy begins with something very simple, the recipe.   There are four ways to alter a recipe without cutting its taste.  They are: Eliminate the ingredient completely:  Many extra ingredients are added to foods for additional flavor, texture or color. However, these often provide extra calories and fat. By eliminating extras on foods such as croutons on a salad or sprinkles or candy on an ice cream cone, you will be sparing additional calories and contributing to a healthy lifestyle.   Reduce the amount of the ingredient:  Did you know that in most recipes, the fat can be cut back by 1/4 to 1/3 the original amount without any problems? It’s true.  Remember, fat plays an important role in baked products by holding them together and providing moisture, texture, and flavor. But by decreasing the amount of fat used or by making a healthier substitution, your dish will still uphold its original appeal. Change the preparation method: When deciding which preparation method to use, think of the letter B. It stands for bake, broil, barbecue (grill), and braise.  However, using the microwave, steaming and stir-frying (not in oil) are other healthy ways to prepare foods and preserve nutrients. Try sautéing foods in broth or wine instead of butter, oil, or other fats.   Substitute for another ingredient: Decreasing the fat, sugar and calories in our diet can all be accomplished by making simple changes in the recipe. Using a lower or reduced version of an ingredient is an excellent way to substitute but be aware that some of these foods may contain extra sugar or water.  Check out the suggestions listed in the box for some additional suggestions on substitutions.   Nutritious cooking can be both rewarding and fun. Experiment in the kitchen by incorporating some of your favorite ingredients and flavors into the recipes.  Find creative ways to substitute higher fat and calorie ingredients with those that are lower.  Adjust them to satisfy your specific taste. This is your chance to get creative and start making changes today that will lead to a healthy lifestyle tomorrow. Healthy substitutions  Instead of oil (in baking), try prune puree; in chocolate recipes such as brownies, use applesauce; in cake or muffin mixes instead of sour cream, use reduced-fat sour cream or fat-free plain yogurt. Substitute two egg whites or one-fourth cup egg substitute for one whole egg; use three tablespoons cocoa for one ounce baking chocolate.    When greasing a pan, use nonstick cooking spray instead of shortening or butter. Instead of whole milk use skim milk; Heavy cream can be avoided by using evaporated skim milk or pureed rice, potatoes or other cooked  vegetables to make soup creamy (one-half cup puree per quart of soup).    Salad dressings can be mixed with half of the original salad dressing and half fat-free plain yogurt. Baste with orange, grape or apple  juice with a splash of soy sauce can be used to replace pan drippings.