Modifying a Recipe to be Healthier

Instead of:

Try using this:

Shortening, butter, margarine, or solid fat.

Use ¼ less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tablespoons oil. Use equal amounts of oil for melted shortening, margarine or butter.

Shortening, butter, or oil in baking

Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%.

Whole milk, half and half or evaporated milk

Use skim milk, Skim PlusT, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, shortening, margarine, or oil to prevent sticking.

Fat to sauté or stir-fry.

When frying foods use cooking spray, water, broth or nonstick pans.

Full-fat cream cheese

Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.

Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese

Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.

Cream
Whipping cream

Use evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if a single serving size is used.)

Eggs

Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.

Whole fat cheese

Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat

Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing

Use low fat, reduced or nonfat mayonnaise or salad dressing.

Canned fish

Use water-packed canned products or canned products packed in ‘lite’ syrup.

Fatter cuts of meat – skin on

Leaner cuts of meat or ground meat, remove skin before cooking.

Instead of:

Try using this:

Salt

Omit salt or reduce salt by ½ in most recipes (except in products with yeast).

Cook foods without adding salt.

Don’t put the salt shaker on the table.

Frozen or canned vegetables

Choose frozen vegetables without sauces or use no-salt-added canned goods.

Rinsing canned vegetables will help reduce sodium.

Seasoning Salt or spice mixes with salt

Use salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

Instead of:

Try using this:

White rice, enriched grains

Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.

All purpose flour

Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.

Pastas, crackers, cookies, cereals

Whole grain pastas, crackers, cookies, and cereals.

White bread

100% whole wheat bread and 100% whole grain bread.

Iceberg lettuce

Romaine lettuce, endive, and other leafy lettuces, or baby spinach.

Meat

Use more dried beans and peas. Add legumes and lentils to many different dishes: try adding lentils to your spaghetti sauce.

Peeled fruit and vegetables

Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate.