Recipe Makeover Challenge

Step 1: Find a Recipe Choose one you like Many are available on the internet, in cookbooks, or with food packages You will need to locate the nutritional information for your recipe

Step 2: Make it over Review the handout of techniques for making a recipe more healthful Using the recipe you found earlier, make three specific changes to improve the healthfulness of your recipe Example: A cake mix that calls for 3 eggs and ½ cup oil could be changed to include 3 egg whites and ½ cup applesauce Another change would be to substitute canned frosting for powdered sugar dusted over the cake

Make your recipe more healthful in one of these areas: Reducing the fat Reducing the sodium Reducing the cholesterol Reducing the calories Increasing vitamins Increasing fiber Increasing calcium

Whats next? Youve found your recipe and your team all likes it You have identified three specific changes you can make to the recipe to make it healthier Time to fill in the recipe makeover chart!

BEFOREuse original recipelist all the ingredients you will use across the top row and the amounts directly under it. These are the amounts you will use to help you determine the nutrition of the recipe IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Serving size 1 oz.11T1 ¼ c1 container 1/12 of cake G fat per serving G fiber per serving Calories per serving

BEFOREusing the nutrition information, record the grams of fat per ingredient, or the total if you have that information IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Serving size 1 oz.11T1 ¼ c1 container 1/12 of cake G fat per serving G fiber per serving Calories per serving

BEFORErecord the grams of fiber per serving IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Serving size 1 oz.11T1 ¼ c1 container 1/12 of cake G fat per serving G fiber per serving Calories per serving

BEFORErecord the calories per serving IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Serving size 1 oz.11T1 ¼ c1 container 1/12 of cake G fat per serving G fiber per serving Calories per serving

Now go to the bottom half and record for the entire recipe, not just one serving (this is below the shaded line) First the amount used-- IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup1 container Total fat grams Total fiber grams Total calories

Then the grams of fat per ingredient (rememberthe total amount) IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup1 container Total fat grams Total fiber grams Total calories

Then add the total fat grams for each ingredient together IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup 1 container Total fat grams Total fiber grams Total calories

Then divide the total grams of fat by the number of servings (12 for this recipe) IngredientCake Mix EggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup 1 container Total fat grams Total fiber grams Total calories

Repeat for the grams of fiber IngredientCake MixEggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup1 container Total fat grams Total fiber grams Total calories

And for the calories IngredientCake MixEggsOilWaterFrostingTotalsPer serving Amount used Entire box (18 ounces) 3½ cup1 ¼ cup1 container Total fat grams Total fiber grams Total calories

Now, follow the same steps for the after version of your recipe. 1) List ingredients 2) record grams of fat per ingredient 3) record grams of fiber per ingredient 4) record calories per ingredient 5) total your columns 6) follow the same steps for the TOTAL amount of all ingredients you will use 7) determine the total fat, fiber, and calories per serving

You may choose to target a different category, thats why there are blank lines on the data sheet

The results? For a chocolate cake mix with icing, 1/12 will have: calories No fiber 21.5 grams of fat per serving Make a few simple changes and it has: calories Still no fiber Only 4.5 grams of fat

Now its time for you to find your own recipe and give it a makeover! Find a recipe the members of your kitchen team can agree on Make at least 3 changes to make it healthier Complete the makeover data sheet for your recipe