recipe modifications healthy substitutions

You can cut sugar in a recipe by as much as 1/3 to 1/2 and still be completely fine. You also can use sunflower seeds, but stick to the unsalted ones in either case. You won’t be able to tell the difference. In cooking, simple recipe modifications allow for the use of freshly ground spices and fresh herbs that offer a zesty taste without the white stuff. Cheese. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of salt. For example, … Search for a recipe by clicking on a category below or scroll down and find one by searching or narrow down your options by clicking on the dropdown boxes. Speaking of baking, substitute applesauce for butter or shortening. The recipe will bake up denser and have … Choose a lower-fat meat, such as ground turkey, instead of ground beef. Dairy-Free Recipes. For Fast-Food Restaurants. Honey for sugar. Your taste buds might need a bit of time to make the adjustment to the healthier substitution, but they’ll come around. Another butter related food substitution is vegetable stock. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce and meat tenderizers. Instead of syrup or jelly, try fresh berries that are mashed, or thin slices of fresh apples, peaches or pears. healthy monounsaturated fat in the form of olive oil. Fat-free half-and-half or evaporated skim milk. Healthier Recipes Are Easy - Substitutions Guide 1. Canned meat, fish, vegetables and soups. Little more than liquid salt, substitute soy sauce for its low-sodium cousin. Lemon juice can be substituted for vinegar. With a little planning and a few simple changes, it is possible to enjoy great tasting holiday foods while still maintaining a healthy lifestyle and avoiding the weight gain often associated with the holiday season. 3 tablespoons ground flaxseed (1:3 ratio) 1 cup of whole milk. HuffPost is part of Verizon Media. Roasting them slightly brings out more of the nutty flavor, which in turn allows the chef to cut down on the quantity and still adequately flavor the dish. If the recipe uses ¼ cup shortening, use 3 TBSP oil. Choose a lower-fat meat, such as ground turkey,instead of ground beef. You can easily substitute whole wheat flour for 50 percent of the white, all-purpose flour in your favorite muffin recipe, without compromising the taste or texture. Swap half of the refined white flour for wholemeal flour. Do not keep the baked goods in the oven too long; they tend to dry out quicker than their butter-laden cousins. This guide details 10 common cooking ingredients and healthy substitutions that can be used instead; cook up something that’s tasty and healthy! This may add frustration to the learning curve that a recipe substitution requires. That way you can “stretch” a standard 12-muffin recipe to make 18 smaller muffins. If your recipe calls for: Try this Healthier Alternative instead Milk Group. Who says living well has to taste like cardboard? Note on your recipes what modifications you made so you can replicate it in the future 2. Day Two Eggs. Add more vegetables to pasta and rice dishes and extra to soups. Who knew egg recipe modifications were this easy? Paleo Recipes. Cooking spray. recipes and focus more on the “star” ingredients — fruits and vegetables. If you just can’t make the beef substitution, consider going half and half. Below are a few suggestions, don’t be afraid to try some out and modify your recipes. Check out meatless crumbles (usually in … Choose low-sodium versions. Whole-Food, Plant-Based Recipes. 3/4 cup canola oil. You can always make eggs in the best egg cooker! The original recipe calls for eight bacon slices; the modified recipe calls for four slices. Vegan Recipes. In virtually any baked good, replacing white flour with whole wheat … • Think of Greek yogurt as a fat-substitute, not just a snack. Cooking spray is a versatile replacement for the times when it is tempting to put a dollop of butter in the pan to prevent the eggs from sticking. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking. Tips to Reduce Sugar. Focusing on Star Ingredients … As an Amazon Associate KitchenSurfing.com earns commission from qualifying purchases. Sugar blends—made with granulated sugar, non-nutritive sweeteners, and ingredients that add bulk—tend to give better baked results, but your cakes, cookies, and muffins "still won't look or taste 100 percent like those made with sugar," Webb says. Substituting baby prunes for oil and butter cuts more than half the fat and calories. Healthy recipe modifications zero in on unhealthy pantry favorites. Regular mayonnaise or salad dressing Use low … Recommended reading: Best Paleo Diet Cookbooks. For example, ¾ cup plain Greek yogurt can replace 1 cup oil; 1 cup Greek yogurt can replace 1 … Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella. Cream. For example: for ¼ cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water. Whole wheat pastry flour works well in quick breads. 1/4 cup yogurt. Substitute non-alcoholic beer – may I suggest Becks? Your friends will never know the difference – until you let them have their car keys back. Substitute lower quantities of slightly roasted nuts and seeds for raw versions of the treats. This switch makes it possible for all of us to enjoy … While you’re here, be sure to check out our kitchen product reviews! 1 cup of butter or shortening or lard. Instead of full eggs, try 2 egg whites or 1/4 cup egg substitute for each whole egg. Students will review the handout and scoring rubric for the requirements of the Recipe modification project. 1 tablespoon of butter or oil. We always say to keep modifying until it “doesn’t make, doesn’t bake, or the family says yuck”. Consider making one food substitution each week, perfecting its use and then adding more modifications as time goes on. Combine vinegar and milk and set aside to create "buttermilk." Gluten-Free Recipes. It's tough to avoid all forms of sugar, so switching to more nutrient-dense options … Don't replace all of the butter with oil or you'll sacrifice texture. 1/4 cup applesauce. For this product: Try this alternative: Cheese Low fat cheeses (less than 3 grams of fat per ounce) part skim cheeses, nonfat cheeses Creamed cottage cheese White rice isn’t necessarily bad for you, but it is higher in calories … 1 cup tub spread. Reaching for the salt shaker is so simple, but sodium — in excess — is hard on the body. One half cup of applesauce equals one cup of butter/shortening. It is tempting to institute all recipe modifications overnight. Go whole on the grains. 1 egg substitute for baking. Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. Instead of a danish, try a small bagel. https://www.allrecipes.com/article/common-ingredient-substitutions Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. Use equal amounts of oil for melted shortening, margarine, or butter. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead. Cream cheese, full fat. Peanut butter is a favorite for baking, but recipe modifications that tackle the fat and sugar content can also make this into a healthier snack. 1 tablespoon flax seed (flax meal) with 3 tablespoons of warm water – whisk with fork, combine, let sit for 5-10 minutes – substitute for 1 egg in baking Nuts, coconut Use fewer nuts and toast to enhance flavor: dried fruit, such as raisins, cranberries, apricot, can be a substitution for nuts Although healthy, they can be high in fat. The guidelines for recipe modification handout will be reviewed (see attached Ohio State Extension 2003). As a general rule of thumb, ¼ cup of carton-egg substitute counts as one whole egg. Instead of a jumbo cheeseburger, try a grilled chicken sandwich, a sliced meat sandwich or a regular hamburger on a bun with lettuce, tomato and onion. Swap some of the meat or chicken for chopped or grated vegetables. If cholesterol is a problem but the recipe calls for eggs, reach for the egg substitute instead. If the recipe calls for 1 cup, use ¾ cup. Evaporated milk can be substituted in a 1:1 ratio with evaporated skim milk. Keto Recipes. Experiment with hot mustard instead of the soy sauce altogether but be careful: it carries quite a ‘bite!’. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In a large bowl, add flour, sugar, baking soda, baking powder, cinnamon and salt and set aside. www.eatingwell.com/gallery/13885/healthy-recipes-to-satisfy-junk-food-cravings Meat Substitution Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. Baking Tips. Use herbs, spices, lemon juice or vinegar to flavor food instead of salt. You also can use turkey bacon. Replace White Rice with Quinoa. Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave. Healthy Cooking and Baking Substitutions Fat reduction Instead of: Try: Shortening, butter, margarine, or solid fat Use ¼ less liquid oil or solid fat called for in the recipe. Meal. © 2020 |, Substitute Table Salt with Fresh Herbs and Spices, 5 Simple Chicken Tips (and 2 awesome recipes). • Adding unsalted pecans to make the recipe more interesting. Most rice products will substitute for each other on a fairly equal basis in recipes, but the cooking time and amount of liquid will vary. Whole30 Recipes. In … These finished class projects will be reviewed for nutritional analysis and ingredient substitutions. Heart Healthy Recipe Modifications By using the following substitutions, you can significantly lower the cholesterol, saturated fat and trans fat content of standard recipes. With just a few simple changes to your recipe, you can make any special meal healthier with this healthy ingredient substitution guide! Use whole wheat pasta instead of white pasta. Raw versions of the meat or chicken for chopped or grated vegetables tasty, and. Using some whole wheat pastry flour works well in quick breads quantities of roasted... Cut the calories but keep the baked goods in the form of olive oil to out. Chopped or grated vegetables try using some whole wheat flour in baked goods the... 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And still be completely fine tend to dry out quicker than their cousins! Rum: any amount: 1 part rum extract plus 3 parts water more than liquid salt, Table... Ingredient ( butter, margarine, shortening, margarine, or microwave carton-egg substitute counts as whole! Original recipe calls for to decrease the amount of fat and calories use equal amounts of for...

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