Weigh To Go September 22, 2010

Healthy Recipe Conversion Substitution tips to help make recipes healthier Suggestions to help lower fat, cholesterol, sugar and calories and increase fiber in your recipes

Flour If your recipe calls for all-purpose flour Try: Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins. 2 cups all-purpose flour cals, 7 gm fiber 1 cup all purpose flour and 1 cup whole wheat flour – 855 cals, 17.5 gm fiber

Fats If your recipe calls for butter, shortening or oil in baked goods Try: 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. Recipe changed from 4 Tbs of butter to 2 Tbs of butter and 2 Tbs of applesause – Reduction of 175 cals, 23 g fat and 61 mg cholesterol

Eggs If your recipe calls for eggs Try: Two egg whites or 1/4 cup egg substitute for each whole egg For each egg substituted there is a reduction in 35 cals, 5 g fat, 212 mg cholesterol

Sugar Substitutes If your recipe calls for sugar Try: Equal and splenda as a substitute – Both Equal and Splenda are a 1 to 1 ratio For each cup of sugar you eliminate you reduce the calories in the recipe by 775

Ground Beef If your recipe calls for ground beef Try: Extra-lean or lean ground beef, chicken or turkey breast Note: Make sure no poultry skin has been added to the product 1 lb ground beef (80% lean) – 1,220 cals, 80 g fat, 411 mg chol, 339 mg sodium 1 lb ground beef (95% lean) – 740 cals, 27 g fat, 344 mg chol, 321 mg sodium 1 lb ground turkey breast – 500 cals, 3 g fat, 280 mg chol, 221 mg sodium

Healthy Sandwich Building Food ItemSuggestions TurkeyRoasted, sliced, diced, shaved, shredded — or substitute any lean protein Whole grainsSliced bread, bun, roll, tortilla, pita, ciabatta, baguette, focaccia, English muffin, bagel, flat bread, cracker Spread or RelishMustard (regular, hot or sweet), low-fat mayonnaise, cranberry relish or other fruit spread, hummus, honey, pesto, peanut butter, salsa, low- fat refried beans, BBQ sauce ToppingsLettuce, tomatoes, avocado, peppers (sweet, hot or spicy), celery, radishes, cucumbers, herbs, apple, pear, grapes, raisins, chopped nuts Preparation MethodTraditional (layered), toasted, grilled or panini style, roll or wrap, stuffed, open-faced, salad-filled

Other Tips Consider using cooking spray or nonstick pans instead of fats to prevent sticking Try herbs, spices, blends in place of salt in cooking

Healthy Cooking Techniques Baking Braising Grilling Broiling Poaching Roasting Sautéing Steaming Stir-frying

Blueberry Muffins One recipe made normally One recipe altered: – 1 cup whole wheat flour – ¼ cup applesauce – ¼ cup egg substitute – ½ cup splenda For each muffin: – Reduced calories by 103, fat by 4 g, cholesterol by 28 mg and increased fiber by 1 g

References Nutrition and Healthy Eating, Ingredient Substitutions: Make the Switch for Healthier Recipes, Mayoclinic.com Healthy sandwich makeover, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D., Mayoclinic.com Nutrition and Healthy Eating, Healthy Cooking Techniques, Mayoclinic.com Blueberry muffin recipe obtained from foodnetwork.com