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Just because a recipe calls for a specific ingredient doesn't mean you need to
use it. Your favorite recipes can be modified to make them more nutritious or
lower in fat by reducing or substituting ingredients or changing cooking
techniques. Remember that recipes are only guidelines - not rules - for
preparing food. Don't be afraid to experiment!
Decrease your fat and calories
Decrease sodium
Decrease sugar
Increase fibre
To decrease your total fat and calories:
Reduce fat in baked products
Reduce the amount of fat in baked products by 1/4 to 1/3. For example, if a
cookie, quick bread or muffin recipe calls for one cup of oil, use 2/3 cup
instead. (Do not use this method for yeast breads and piecrusts.)
Use vegetable oil instead of solid fats
Instead of using solid fats such as shortening, lard and butter, use vegetable
oil in your recipes. Types of vegetable oils include: corn oil, canola oil and
peanut oil. To substitute liquid oil for solid fats, use about 1/4 less than the
recipe calls for. For example, if a recipe calls for 1/4 cup shortening or
butter (four tablespoons), use three tablespoons oil instead.
Use plain low-fat or non-fat yogurt instead of sour cream
In baking, use plain low-fat or non-fat yogurt in the same proportion as sour
cream and save on saturated fat calories. You can also substitute buttermilk or
blended low fat cottage cheese. This method produces a savings of 44 grams of
fat!
1 cup sour cream = 495 calories = 48 grams total fat = 30 grams saturated fat
1 cup low fat yogurt = 145 calories = 4 grams total fat = 2.3 grams saturated
fat
Use skim or 1% milk instead of whole milk or half and half
Another way to decrease the amount of fat and calories in your recipes is to use
skim milk or 1% milk instead of whole milk or half and half. For extra richness,
try evaporated skim milk. This method produces a savings of 25 grams of fat!
1 cup half/half = 315 calories = 28 grams total fat = 17.3 grams saturated fat
1 cup 1% milk = 100 calories = 3 grams total fat = 1.6 grams saturated fat
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To decrease sodium:
Use low sodium or unsalted ingredients
To decrease the amount of sodium in your foods, use low sodium or unsalted
ingredients in your recipes. Do not omit salt in yeast breads because it
controls the rising action of yeast.
1 teaspoon salt = 2,130 milligrams sodium
1 teaspoon soda = 820 milligrams sodium
1 teaspoon baking powder = 330 milligrams sodium
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To decrease sugar:
Reduce sugar in baked goods and desserts
Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Cookies, quick breads
and cakes can be successfully baked this way. Substitute flour for the omitted
sugar. (Do not decrease sugar in yeast breads because sugar feeds the yeast.)
Increase the use of some spices for flavor
In addition to reducing the amount of sugar in your recipes, you can increase
the use of some spices for flavor. Adding cardamon, cinnamon, nutmeg or vanilla
to your recipes will enhance the impression of sweetness.
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To increase fibre:
Choose whole grain for part of your ingredients instead of highly refined
products
Use whole wheat flour, oatmeal and whole cornmeal. Whole wheat flour can be
substituted for up to 1/2 of all purpose flour. For example, if a recipe calls
for two cups of flour, try one cup all purpose flour and one cup, minus one
tablespoon, whole wheat flour.
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Source: Ohio State University Extension Fact Sheet HYG-5543-94 – Wanema Flasher.
Modifying a recipe to be healthier
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