There are many recipes which can easily be made into much healthier versions without affecting the taste or texture of the food. So whether you are on a healthy eating plan or following a special diet, by using these techniques you should be able to make a healthy eating recipe from any of your old family favorites.
1. Reduce the amount of fat, sugar and sodium in your recipes.
Most recipes will allow a reduction in the amount of fat, sugar and sodium in them without forsaking taste. Just by cutting the amount of fat and sugar you place in your recipe will help to cut the calories. Follow these general guidelines to make the right decision on exactly how much fat, sugar or sodium you can leave out of your recipes.
Fat: Use half the fat that is called for in your recipe and replace the other half with unsweetened applesauce, mashed banana or prune puree instead. If you wish you can use commercially prepared fruit-based fat replacers as well.
Sugar: Again, reduce the amount of sugar in the recipe by about 1/3 to 1/2 and then add such spices as cinnamon, cloves, allspice, nutmeg, or flavorings such as vanilla extract or almond flavoring. This will help to enhance the sweetness of the food.
Sodium: This should be reduced by 1/2 in baked goods which do not require yeast. For those that do, you should not reduce the amount of salt as it is necessary for the leavening process. If you omit the salt from foods with yeast, they will end up dense and fat. For most main dishes, you can reduce the amount of salt you have by 1/2 or eliminate it completely.
Don’t forget to look at the other ingredients you use in cooking which may contain sugar, fat and sodium. Begin decreasing these as well. If a recipe calls for you a cup of grated cheddar cheese then only use 1/2 a cup in the future.
2. Make Healthy Substitutions.
By “healthy substitutions” we do not just mean reducing the amount of sugar, fat or sodium in your recipes but also look at ways of boosting their nutritional content. So if a recipe calls for whole wheat pasta, replace it with enriched pasta (you will triple the amount of fiber you are having as well as reducing the number of calories). » Read more: How to Easily Create Healthy Eating Recipes From Your Old Favorites