Healthy Recipe Modifications

Recipes usually follow very unhealthy cooking methods or ingredients, and we often use unhealthy ingredients ourselves and may not even realize it. Here is a list of simple adjustments you can make whether following a recipe or cooking a known favorite.

1. Try cooking with more healthy liquids rather than oil. Healthier ingredients can perform the same function as oils in most recipes and add a bit of flavor at the same time. Some oil substitutes include:
• lemon juice
• sherry
• tomato sauce
• vinegar
• skim or 1% milk
• wine
• low-fat, low sodium broth
• fruit juices
• Get creative... mix and match!
2. Use skim or 1% milk when the recipe calls for whole milk.
3. To thicken a liquid without adding fat, use one of the following:
• flour
• cornstarch
• potato flakes
• yogurt
• non-fat evaporated milk
4. Use an egg substitute or two egg whites in place of a whole egg.
5. Use low- or non-fat versions of:
• cheese
• sour cream
• ice cream
• salad dressing
• mayonnaise
6. Use margarine instead of butter. For best results, cook with a margarine that has at least 50% oil. This works well for most cooking tasks. Also, many recipes have been specifically developed for use of margarine products. If a recipe needs a precise balance of fat and moisture, such as pastry crusts and spritz cookies, you should use a margarine that contains 60% oil. All other margarine products are appropriate for spreading, topping and adding flavor to recipes.
7. Use vegetables as the main course. Hearty (and more "meat-like") vegetables include:
• portobello mushrooms
• artichoke hearts
• eggplant
• green, red or yellow peppers
8. Use fresh spices to flavor your meals (instead of salts or high-sodium seasonings).
9. Replace oil with apple sauce to make a lower-fat, heart-healthy recipe. (one cup of unsweetened apple sauce may replace one cup of oil)

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Weekly Recipe

Country-Fried Steak

• 343 Calories
• 82 mg Cholesterol (mg)
• 512 mg Sodium (mg)