recipe modification: small changes make a big difference

By: Stephanie Lozano Burns, RDClinical Dietitian

CTMC

Recipe Modification

How to modify recipes Step 1: Look at your ingredientsStep 2: Decide what you would like to make

healthierStep 3: Choose whether you are going for

low-fat, high fiber, more fruits and veggies, low cal, etc.

Step 4: Experiment!

Choose this, not that:

Use this: Instead of:

Applesauce Canola oil in cakes and baked goods

Whole wheat flour In place of half of the white flour

Reduced-fat cheese Regular cheese

Skim milk Whole milk

Non-fat Greek yogurt

Sour cream

TIPS…Cut down on sodium

Use half the saltBuy canned goods with no salt addedBuy low sodium broth Add half the packet of seasoning Use half water instead of broth

Add fruits and vegetablesBreakfastMexican dishesSoups, stews, casseroles

Make it a kid friendly activity!

Baked Potato Soup

Ingredients Directions 4 large potatoes 2/3 cup butter 2/3 cup flour 1 ½ quart whole milk 4 green onions, chopped 1 cup sour cream 2 Tbs. crumbled bacon 5 oz. grated cheddar

cheese

Serves: 8

1. Heat oven to 400 degrees and bake potatoes until tender

2. Melt butter, slowly whisk in flour

3. Gradually whisk in milk to mixture

4. Cut potatoes in half, scoop out meat and add to mixture

5. Chop half of the potatoes peel and add to mixture

6. Add green onions, sour cream and bacon

7. Add cheese a little at a time until all is melted

8. Add salt and pepper to taste

9. Garnish with additional chives, grated cheese, and bacon crumbs

Baked Potato Soup Nutrition Facts • Calories 541• Total Fat 32.1g, 49% DV*• Saturated Fat 19.9g, 100% DV*• Cholesterol 89mg, 30% DV*• Sodium 377mg, 16% DV*• Total Carbohydrates 47.5g, 16% DV*• Dietary Fiber 4.9g, 20% DV*• Protein 16.7g• Vitamin A 25% • Vitamin C 64% Calcium 40% • Iron

10% • Nutrition Grade B-• *Based on a 2000 calorie diet• Note: does not include additional garnishes

Baked Potato Soup, modified

Ingredients Directions 4 large potatoes 2/3 cup flour 1 quart 1% milk ½ quart reduced sodium

broth 4 green onions, chopped 1 cup non-fat Greek yogurt 2 Tbs. crumbled bacon 4 oz. grated reduced-fat

cheddar cheese

Serves: 8

1. Heat oven to 400 degrees and bake potatoes until tender

2. In a large pot, whisk together flour and milk over medium heat

3. Add potatoes to mixture and blend with emersion blender

4. Stir in cheese a little at a time until all is melted

5. Add green onions, sour cream and bacon

6. Add salt and pepper to taste

7. Garnishes not needed!

Baked Potato Soup, modified• Calories 286• Total Fat 4.5g, 7% DV*• Saturated Fat 2.2g, 11% DV*• Cholesterol 15mg, 5% DV*• Sodium 408mg, 17% DV*• Total Carbohydrates 45.0g, 15% DV*• Dietary Fiber 4.9g 20% DV*• Protein 17.3g• Vitamin A 11% • Vitamin C 63% Calcium 33% •

Iron 10% • Nutrition Grade A• *Based on a 2000 calorie diet

Comparison

Original Modified • Calories 541• Total Fat 32.1g, 49% DV*• Saturated Fat 19.9g,

100% DV*• Cholesterol 89mg, 30%

DV*• Sodium 377mg, 16% DV*• Total Carbohydrates 47.5g,

16% DV*• Dietary Fiber 4.9g, 20% DV*• Protein 16.7g

• Calories 286• Total Fat 4.5g, 7% DV*• Saturated Fat 2.2g, 11%

DV*• Cholesterol 15mg, 5%

DV*• Sodium 408mg, 17% DV*• Total Carbohydrates 45.0g,

15% DV*• Dietary Fiber 4.9g 20% DV*• Protein 17.3g

Let’s do one together

Kraft Macaroni and CheeseDirections (add):

6 cups water3 Tablespoons

spread or margarine

3 Tablespoons milk

Now it’s your turn!

Classic Chocolate Chip Cookies

Ingredients2 sticks butter¾ cup sugar1 tsp. Vanilla2 eggs2 ½ cups flour¾ tsp. baking soda1 tsp. salt2 cups semi-sweet

chocolate chips

Calorie Count

Small changes can make a BIG difference!3500kcal in one poundCut 100 kcal a day to lose about 10

pounds a year ORCut 500 kcal a day to lose about 1 pound a

week (50 pounds in one year) This can also be done by combining cutting

calories and increase exercise

www.choosemyplate.gov

Questions?