Healthy recipe makeover ideas
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EmailIngredient substitutions offer a simple way to incorporate nutrient rich options!
A tasty meal is something we all can enjoy. Desserts, snack foods, appetizers and more – the list can go on. There are small changes that you can make with everyday recipes to make them healthier and just as tasty. Below are some ideas on how to modify a recipe.
Boost fiber and nutrient content
- Fiber is an important nutrient found in fruits, vegetables and whole grains. Fiber is necessary for a few reasons, including improved bowel function, reduced risk of heart disease and lowered blood cholesterol levels. To benefit from whole grains, try 100% whole wheat and whole grain options. When making a dish that uses pasta, tortillas, rice or bread, use the whole wheat option – either partially or fully - instead of using fully refined grains. Whole wheat contains all of the necessary nutrients and fiber, whereas items made with refined grains, such as white bread, white flour, white rice, pasta and tortillas do not.
- For recipes using flour, replace one cup of white flour with 3/4 cup of whole wheat flour. You may have to experiment with the flour ratio in your recipe.
Ingredient replacements to lower fat and sodium
- Choose meats such as lean ground turkey in place of ground beef to reduce the amount of fat.
- Use alternative seasoning in place of salt such as garlic powder, onion powder and herbs to lower the amount of sodium in your recipe.
For desserts
Sugar is often included in recipes to help with the structure of the product. It also makes the recipe moist and flavorful. Fat, such as oil or butter, also contributes to the moistness of a recipe as well as a light texture in baked goods. Here are some alternative ways to achieve similar moistness and light texture while reducing excess sugar and fat.
- Replace half of the fat called for in a recipe with unsweetened applesauce, mashed banana or prune puree.
- Replace the sugar in a recipe by one-fourth, and use spices like cinnamon, nutmeg, vanilla and almond extract to enhance the sweetness.
- Use non-fat or low-fat dairy products such as fat-free evaporated milk.
- Incorporate egg substitute or egg whites in place of whole eggs.
Listed below is a sample recipe that incorporates fruit, chocolate and oats into an energizing sweet treat.
Chocolate Cherry Energy Bites- 7 servings
Ingredients
- 1 cup quick or old-fashioned oats
- ½ cup dried unsweetened coconut
- ½ cup mini chocolate chips
- ½ cup dried cherries (can be chopped or whole)
- ½ cup peanut butter
- ¼ cup honey
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
Instructions
- Gather and prepare ingredients.
- Add all ingredients to a large bowl and mix well.
- Using a tablespoon measure, scoop the mixture into your palm.
- Using your hands, roll the measured mixture into a ball.
- Place the rolled ball on a plate and repeat until the mixture is gone.
- The bites can be enjoyed right away or if they are too sticky, they can be placed in the fridge to set.
