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Americas Best Kitchens
Apple Carrot Muffins
Avocado Fruit Salad
Brown Rice and Lentil Salad
Buttermilk Yogurt Dressing
Cheese Yogurt Sauce
Chilled Beet Soup
Chinese Herbal Soup
Converting Recipes to
Healthy Recipes
Cucumber Salad
Festive Fruit Salad
French Market Soup
Fried Eggplant
Fruit Slaw
Garam Masala
Ghee
Ginger Rosemary Vinegar
Healthy Banana Muffins
Iced Tomato Soup from
Spain
Lemon Beet Rice
Lemon Bread
Lime Wine Punch
Marinated Mushroom Salad
Melon, Cucumber & Tomato
Salad
Mixed Fruit Shake
Oatmeal Cookies
Rice With Nuts from
Spain
Rice-Almond Salad
Roasted Mediterranean
Vegetables
Seasoning Secrets
Spanish Salad Tropical Coffee Cake
Whole Wheat Soy Waffles
Winter Fruit Salad
Converting Recipes to
Healthy Recipes
Holiday season is especially
cruel on our diets. Even if we are careful in eating healthy foods at home, the
recipes in parties are a different thing; Loaded with -- butter, cream, plenty
of sugar, plenty of salt, fat and other tasty but unhealthy ingredients. Even in
today's health-conscious environment, it's a tough time to watch what we eat.
Most recipes can be modified to
increase their health value without sacrificing taste. The key to healthful
eating is "Reduce and replace." Make small changes so that you will not
sacrifice the taste and flavor. This will maximize your chance of success.
What should you change? Here
are some tips:
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Reduce fats. Concentrate on
reducing the saturated fats such as butter and other animal fats, which are
high in cholesterol. As far as possible replace saturated fat with
mono-unsaturated fats such as olive oil, canola oil, etc. |
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Limit sugar: Sugar has no
nutritional value. |
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Limit salt: a risk factor
for high blood pressure and hypertension in some people. |
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Eat plenty of fruits,
vegetables, grains and cereals. |
For
example, watch for fat in the recipe. Is there a way to reduce it or replace it
with a less objectionable ingredient?
Pay
special attention to the portion size. Substitute a smaller meat portion and
fill your plate with vegetables and starches prepared without a lot of butter or
cream."
Here are
some other tips for modifying recipes for health:
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Whenever possible, replace
butter with unsaturated oils such as olive, canola and soy oil. |
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Use nonfat or low-fat milk
instead of whole milk, and choose reduced-fat cheeses. |
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Limit margarine and butter,
which contains fats that can raise cholesterol and have been associated with
cardiovascular disease risk. |
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Substitute lean cuts of
meat for fatty ones. Remove skins, which are fatty. |
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Bake, broil or steam rather
than fry. Sauté with a dash of oil, wine or tomato puree. |
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Substitute herbs, spices,
lemon juice or minced tangy vegetables instead of seasoning. Examples of
herbs you can use are: onion, garlic, parsnip, parsley -- instead of salt
and butter. |
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Avoid cream-based soups,
sauces and gravies. Replace cream with skim milk. Prefer vegetable-based
soups and sauces. |
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Eliminate egg yolks, which
are high in fat and cholesterol. (Generally, double the eggs and throw away
the yolks.) Or use egg substitutes. |
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Experiment with less fat,
sugar and salt than called for in the recipe. Gradually increase, if
necessary for taste. |
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Substitute applesauce or
other fruit purees for butter or oil in the recipe for baked goods such as
cakes and cookies. This maintains fluffiness. Cut back on sugar by one-half
or more. |
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Make pie crusts with
unsaturated oils instead of butter or solid fats. Top desserts with fat-free
frozen yogurt or whipped evaporated skim milk. |
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For your appetizers, look
for recipes using fresh or roasted vegetables, fruits, lean meats, breads
and reduced-fat cheeses. |
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Bake sweet potatoes in
their skins. Season mashed potatoes with roasted garlic and herbs. |
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In recipes calling for
coconut, substitute peanuts or other nuts. Coconuts and other tropical nuts
are high on cholesterol. Similarly, replace coconut oil, palm oil or
cottonseed oil with canola oil. Use margarine instead of lard. |
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Skip MSG in oriental
recipes. |
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Replace bread stuffing with
rice or grains. |
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As far as practical, use
reduced-fat dairy products, such as nonfat sour cream, whipped cream and
whipped cream cheese.
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