comfort food recipe makeovers by andrea avery sodexo dietetic intern b.s. nutrition and dietetics
TRANSCRIPT
Why Substitute Ingredients?
Less calories, fat, and sodium without altering the taste and texture noticeably, if at all.
Brainstorm Activity
Reducing Fat
Fat has 9 Calories per gram
Fat is linked to obesity, diabetes, cardiovascular disease, and other chronic conditions.
A 2” square brownie has 10 grams of fat which is 16% of the daily value of a 2,000 Calorie diet!
Image retrieved from www.seriouseats.com
Reducing Fat
Use half of the original fat in a recipe and replace the other half.Unsweetened applesauceMashed bananaPrune Puree
Fruit-based fat replacers
Yogurt
Reducing Fat
Ricotta and cottage cheese
Ground flax seed
Use fat-free milk for desserts instead of whole milk to save 66 Calories and 8 grams of fat per cup.
Image retrieved from school.discoveryeducation.com
BUT….
NEVER substitute low-fat margarine spreads for butter or lard in a recipe.
Image retrieved from www.ieanea.org
Reducing Sugar
Reduce sugar by one-third to one-half and add spices.CinnamonNutmegVanilla extractAlmond flavoring
Maple syrup
Honey
Image retrieved from showupfitness.com
Reducing Salt
Reduce salt by one-half in baked goods.
Taste your food BEFORE adding the salt to determine if you actually need it.
Use spices like…OreganoCrushed pepperOnion PowderBasil
Image retrieved from en.wikipedia.org
Additional Tips
Eliminate toppings and condiments that aren’t necessary.
Cut the amount of cheese used in half.
Instead of frying try braising, broiling, grilling, poaching, sautéing, and steaming.
Image retrieved from www.storeathome.biz
Additional Tips
Basting without oil or drippingsWineFruit JuiceVegetable JuiceFat-free vegetable broth
YOU MAY HAVE TO MAKE A RECIPE A FEW TIMES BEFORE YOU GET THE RESULTS YOU WANT!
Benefits of Meatless Meals
Less Calories and fat
Increase vitamins, minerals, and fiber
Save money
People who eat only plant-based foods eat fewer calories, less fat, weigh less, and have a lower risk of heart disease.
Benefits of Meatless Meal
A National Cancer Institute Study
Sausage, lunch meats, and processed meats increase risk
Poultry and fish are associated with a lower risk
Benefits of Meatless Meal and the Environment
Going meatless once a week can also reduce your carbon footprint.
Did you know…
Meatless Protein Sources
Eggs, beans, peas, soy products, and unsalted nuts and seeds.
Try beans and legumes in casseroles instead of meat!
Refried beans are a good substitute for meat in burritos and tacos.
Tofu is a great addition to stir-fry dishes.
There’s an APP for That!EatingWell Healthy In a Hurry offers 200 free fast and easy healthy recipes.
Cooking Light Quick and Healthy Menu Maker allows users to design quick menus. If selection exceeds nutrition recommendations, the app alerts the user.
Meal Makeovers features healthier versions of classic recipes.
Images retrieved from http://www.boston.com/lifestyle/health/blog/nutrition
References
http://www.boston.com/lifestyle/health/blog/nutrition/2013/11/apps_that_help_you_get_dinner.html
http://www.mayoclinic.com/health/healthy-recipes/NU00584 http://www.sustainabletable.org/794/should-you-eat-less-
meat http://www.meatlessmonday.com/ http://nutritiondata.self.com/facts/fast-foods-generic/5854/2 http://foodreference.about.com/od/Ingredient_Substitutions/
a/Fat-Substitutes-For-Baking.htm http://www.momables.com/how-to-substitute-white-sugar-in-
baking/ http://www.ucsfhealth.org/education/increasing_fiber_intake/