You can still enjoy family favorites when modifying recipes to make them more nutritious. There are three easy rules to follow. Change only one or two ingredients at a time, experiment before you serve the recipe on a special occasion, and expect to try more than one version to find the perfect one.
To change a recipe, substitute a healthier ingredient for a less nutritious one. Reduce or eliminate an ingredient. Add a different ingredient. Use a different cooking method (for example, roast instead of fry).
To cut the sugar in a recipe, use one-fourth to one third less sugar. Replace all or part of the sugar with a sugar substitute. Use spices that taste sweet like cinnamon or nutmeg. Substitute sugar-free versions of sugary ingredients like pudding and canned fruit.
To change the fat in a recipe, use olive, canola, corn, safflower, peanut, flaxseed or sunflower oil or soft margarine instead of butter, shortening, coconut oil, fatback, or bacon grease. Top salads with nuts or avocado instead of cheese, put nuts and cooked fruit on pancakes, waffles and cereal. Use oil and vinegar instead of commercial salad dressings. Choose non-fat or low-fat dairy foods. Cut the fat or oil by ¼ to ½ the original amount.
To cut sodium in a recipe, do not add salt to the cooking water for vegetables, pasta, or rice. Use low sodium canned foods, avoid processed and cured meats and meat and poultry with added broth or brines. Choose low-sodium ketchup, soy sauce, Worcestershire sauce, and low-sodium pickles. Season with herbs and spices, wine (not cooking wine), and/or lemon juice.
To increase fiber in a recipe, add vegetables, especially beans, to casseroles, stews, soups and salads. Substitute whole wheat flour, whole-wheat pasta, brown and wild rice, and quinoa, bulgur, barley, amaranth, and millet for refined grains. Use fruit for dessert, snacks, toppings and sauces—for example, nuts as toppings on cereals, salads and casseroles. For More Information, contact your local Extension office at 1-800-ASK-UGA-1.
