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Transform less healthy recipes into healthier ones
| Health tips: Adapting recipes | | | Dear Reader,
Your grandmother's beloved bread pudding is scrumptious, but it may not be healthy. That doesn't mean you can't enjoy her bread pudding and some of your other favorite recipes on occasion. And chances are, with some simple changes you can prepare your favorite foods with added nutrition and less fat and calories.
Here are some common substitutions for transforming less healthy recipes into healthier ones — without losing out on taste. You can also use this information if you're out of a particular ingredient and you don't feel like going to the store to buy more. |
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Cream Use half-and-half.
A whole egg (yolk and white) Use ¼ cup egg substitute or 2 egg whites.
Sour cream or cream cheese For dips, spreads, dressings and toppings, use low-fat or light varieties, non-fat Greek yogurt, or low-fat cottage cheese that’s puréed in a blender or food processor. Fat-free, low-fat and light varieties may not work as well for baking.
Cheese In recipes that call for 1 cup of shredded cheese, the amount can often be reduced by half, especially if using a pungent cheese such as sharp cheddar, pepper jack, feta and aged Parmesan.
Mayonnaise Use non-fat Greek yogurt or light mayo.
Other techniques for making foods more nutritious are based on cooking technique. Can you cook the food item a different way? Roasting, baking or steaming foods, for example, is healthier than frying them in butter or shortening.
Jennifer A. Welper
Wellness Executive Chef and Author of Cook Smart, Eat Well |
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More than 100 recipes
| | Something for every meal—bright salads, zesty tacos, hearty comfort foods, savory lean meats and burgers, stir-fries, kid-friendly dishes, and desserts. | | Get this resource |
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