Substitute a few ingredients in your favorite recipes and you'll be on your way to a healthier meal.
Reduce Fat and Cholesterol:
- Use nonstick sprays and nonstick pans.
- Bake, broil, boil, grill, poach, or microwave instead of frying.
- Refrigerate chill soups and stews, and then skim the fat off the top before reheating.
- Cook vegetables in low-sodium bouillon or broth instead of butter or margarine.
- Use 2 egg whites or 1/4 cup egg substitute for each whole egg.
- Trim fat off meat and remove skin from poultry before cooking.
- Drain and rinse ground beef in a colander after cooking.
- Use low-fat and non-fat milk, cheese, sour cream, and yogurt.
- Use evaporated skim milk instead of cream.
- Use oil instead of butter, solid margarine, or shortening.
- In baked goods, use 1/4 less fat than the recipe requires.
- Make gravy and sauces without fat. Thicken the broth or skimmed pan juices with cornstarch mixed with a small amount of cold liquid stirred slowly into the hot liquid.
- Try cutting sugar by 1/4 to 1/3 in baked goods. Don't cut sugar in cakes or yeast breads.
- Reduce or leave out sugar when canning or freezing.
- Buy canned fruit packed in juice or unsweetened frozen fruit.
- Add vanilla or cinnamon to give a sweet taste with less added sugar.
- Cut salt in recipes by 1/4 to 1/2.
- Choose lower sodium versions of canned vegetables, soups, soy sauce, and ketchup.
- Use herbs and spices. Don't use garlic salt, onion salt, or lemon pepper.
- Use a small amount of wine to flavor casseroles and stews.
- Replace up to half of the white flour in a recipe with whole-wheat flour.
- Use brown rice, bulgur, oatmeal, whole cornmeal, whole-wheat couscous, and barley.
- Add fruit to muffins, pancakes, salads, and desserts.
- Add vegetables to breads, egg dishes, casseroles, soups, and salads.