Ingredient substitutions - Make the switch for healthier recipes
From The Mayo Clinic
Cook up healthier recipes by swapping one ingredient for another.
These substitution tips can help.
When preparing recipes, you've probably swapped one ingredient
for another — perhaps you didn't like one of the ingredients
or you were missing a called-for item. But have you thought
about routinely substituting ingredients for healthier eating?
Simple changes, such as using egg whites instead of whole
eggs or garlic powder instead of garlic salt, can make a big
difference in the amount of fat, sodium, sugar and other
nutrients in the foods you eat each day.
So what healthy exchanges can you make without affecting the
taste or texture of your food? Try these suggestions for
healthier meals and snacks.
To reduce the amount of fat and cholesterol
If your recipe calls for: Try substituting:
1. Bacon --
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto
(Italian ham)
2. Butter, margarine, shortening or oil in baked goods --
Applesauce or prune puree for half of the called-for butter,
shortening or oil. *Note: To avoid dense, soggy or flat baked
goods, don't substitute oil for butter or shortening, and don't
substitute diet, whipped or tub-style margarine for regular
margarine.
3. Butter, margarine, shortening or oil to prevent sticking--
Cooking spray or use nonstick pans
4. Creamed soups --
Fat-free milk-based soups, mashed potato flakes, or pureed carrots,
potatoes or tofu for thickening agents
5.Eggs --
Two egg whites or 1/4 cup egg substitute for each whole egg
6. Evaporated milk --
Evaporated skim milk
7. Full-fat cream cheese--
Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage
cheese pureed until smooth
8. Full-fat sour cream --
Fat-free plain yogurt, or fat-free or low-fat sour cream
9. Ground beef --
Extra-lean or lean ground beef, chicken or turkey
10. Mayonnaise --
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,
reduced-fat mayonnaise
11. Oil-based marinades --
Wine, balsamic vinegar, fruit juice or fat-free broth
12. Salad dressing --
Fat-free or reduced-calorie dressing or flavored vinegars
13. Whole milk ---
Reduced-fat or fat-free milk
To reduce the amount of sodium
If your recipe calls for: Try substituting:
1. Seasoning salt, such as garlic salt, celery salt or onion salt --
Herb-only seasonings, such as garlic powder, celery seed or onion flakes,
or use finely chopped garlic, celery or onions
2. Soups, sauces, dressings, crackers, or canned meat, fish or
vegetables --
Low-sodium or reduced-sodium versions
3. Soy sauce --
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
4. Table salt --
Herbs, spices, fruit juices or salt-free seasoning mixes or herb
blends
To reduce the amount of sugar
If your recipe calls for: Try substituting:
1. Fruit canned in heavy syrup --
Fruit canned in its own juices or in water, or fresh fruit
2. Fruit-flavored yogurt --
Plain yogurt with fresh fruit slices
3. Syrup --
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
To increase the amount of nutrients, including vitamins, minerals
and fiber
If your recipe calls for: Try substituting:
1. All-purpose (plain) flour --
Whole-wheat flour for half of the called-for all-purpose flour
2. Dry bread crumbs--
Rolled oats or crushed bran cereal
3. Enriched pasta--
Whole-wheat pasta
4. Iceberg lettuce--
Arugula, chicory, collard greens, dandelion greens,
kale, mustard greens, spinach or watercress
5. Meat as the main ingredient --
Three times as many vegetables as the meat on pizzas or in
casseroles, soups and stews
6. White bread Whole-
wheat bread
7. White rice --
Brown rice, wild rice, bulgur or pearl barley
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