Recipe Makeovers
We all have favorite recipes that fall into a not so healthy category. This can keep many people stuck when making healthy changes. Many people depend on their weekly stand by recipes because they are quick and have become part of a routine. Trying out a few new recipes is no problem, but thinking about creating a whole new library of recipes can be overwhelming. There is a way to save your old stand by recipes and make them healthier so you don't have to dump them off your weekly schedule. Here are some recipe makeover tips to help you remake some of your favorite not so healthy dishes.
Make Substitutions
- Use low fat evaporated skim milk instead of cream
- Saute with olive oil or wine instead of margarine or butter
- Replace one-half or all of the white rice, pasta and flour with their whole-grain counterparts
- Use applesauce in place of oil when baking brownies
Use Less
- Use less fat than the recipe calls for (if the recipe calls for 3 tablespoons of oil, try it
with 1 or 2 tablespoons)
- Use less sugar than the recipe calls for (start with just a fourth less and see how it tastes)
Add Healthful Ingredients
- Add chopped carrots and peppers to meatloaf
- Add barley to beef stew
- Add sliced pears and pine nuts to mixed green salad
- Add berries to oatmeal or cold cereal
Serve Smaller Portions
- Instead of serving an entire plate of macaroni ‘n cheese, serve a smaller portion along with a salad and steamed veggies
- Have one slice of roast beef with one dollup of mashed potatoes with a large spoonful
of steamed vegetables or mixed green salad This allows you to eat more filling and satisfying meals for much fewer calories and fat.
Keep in mind, some foods like cakes, cookies, and pies are just better with the full calories and fat so the best thing to do is incorporate them less frequently. Try some recipe makeovers with your main courses and see if you can remake a not so healthy meal into a healthy, lower calorie option.
(c) 2006, Meri Raffetto
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