5 Ways to Make Recipes Healthier

Tips for Healthier Cooking REDUCE the quantity of an ingredient SUBSTITUTE one ingredient for another OMIT an ingredient ADD an ingredient ALTER the cooking method

Reduce fat and sugar Use half butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree Reduce sugar by 1/3 to 1/2 Reduce cheese half portions Most recipes can easily be modified with less fat and sugar. Removing a fraction of helps to reduce calories in a baked good. Reducing the amount of cheese in a recipe also reduces calories and fat, thus making it healthier.

Make healthy substitutions Whole wheat pasta instead of white pasta Add whole wheat flour in baked goods Lower-fat meat, such as ground turkey, instead of ground beef Healthier substitution choices are usually lower in calories and fat. Whole wheat pasta is a better choice since it is a complex carbohydrate. Apple sauce is fewer calories and fat, thus lowering the fat content of a baked good, like a muffin or cake. Lean ground turkey is much lower in fat and calories and better for you than red meat.

Leave out an ingredient Leave out some items like: Olives Butter Nuts Frosting Syrup Coconut Often times, high fat coconut or chopped nuts can be omitted from recipes without sacrificing the recipe. These ingredients add extra fat and calories. Consider using only one or finding a lower calorie and/or fat replacement in a recipe. Instead of adding one cup of chocolate chips, just a teaspoon or tablespoon can be sprinkled on top.

Change the method of preparation Braising Broiling Grilling Steaming Non stick pans Replace sautéing in butter or oil with cooking spray or olive oil Implement different cooking methods using less fat or no fat. Use herbs and spices instead high fat butter. Spray or brush olive oil on proteins. Grilling or sauteing enhances flavors of foods.

Change the portion size Reduce the portion size of recipes that too high in sugar and fat. Recipes that are still too high in sugar or fat may still be eaten, but moderately in smaller portions. It is okay to indulge and enjoy favorite recipes as long as you are eating appropriate sizes. When dining in high fat and calorie restaurants with large portions, share an entrée to keep calories, sugar and fat in check.