Choose a lower-fat meat, such as ground turkey, instead of ground beef. Meal. Swap half of the refined white flour for wholemeal flour. For instance, try these modifications: Swap Butter for Heart-Healthy Oil When modifying a favorite recipe, you generally can trade some of the butter for a heart-healthy oil, such as canola oil. Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. 1 tablespoon of butter or oil. One caveat: this food substitution does not work well for baking; think of baking recipes as chemical formulas. 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. Take a look at low-fat natural peanut butter (usually in the health food section) and be amazed. Substituting baby prunes for oil and butter cuts more than half the fat and calories. Cream. Your friends will never know the difference – until you let them have their car keys back. Experiment with hot mustard instead of the soy sauce altogether but be careful: it carries quite a ‘bite!’. The guidelines for recipe modification handout will be reviewed (see attached Ohio State Extension 2003). Try freshly ground pepper in the mashed potatoes next time; the taste will wow you. Canned meat, fish, vegetables and soups. Make a Healthy Substitution Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. The original recipe calls for eight bacon slices; the modified recipe calls for four slices. They are more expensive but they’re vegetarian and made to taste like ground beef. Do not keep the baked goods in the oven too long; they tend to dry out quicker than their butter-laden cousins. You also can use sunflower seeds, but stick to the unsalted ones in either case. Whole wheat flour for white flour. www.eatingwell.com/gallery/13885/healthy-recipes-to-satisfy-junk-food-cravings Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of salt. Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. Check out meatless crumbles (usually in … Use whole wheat pasta instead of white pasta. For Fast-Food Restaurants. Use whole wheat pasta instead of white pasta. Swap some of the meat or chicken for chopped or grated vegetables. Day Two Whole wheat pastry flour works well in quick breads. If you just can’t make the beef substitution, consider going half and half. 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. 3/4 cup canola oil. Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella. Cream cheese, full fat. If the recipe calls for 1 cup, use ¾ cup. Meat Substitution Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. With just a few simple changes to your recipe, you can make any special meal healthier with this healthy ingredient substitution guide! 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. – and serve it in a frosted mug. In … Whole-Food, Plant-Based Recipes. If cholesterol is a problem but the recipe calls for eggs, reach for the egg substitute instead. 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. Who knew egg recipe modifications were this easy? Tips to Reduce Sugar. White rice isn’t necessarily bad for you, but it is higher in calories … Low-sodium or reduced-sodium versions. Cheese. Instead of fried chicken, try a grilled chicken and a side salad. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. There are countless ways to cut the calories but keep the flavor. HuffPost is part of Verizon Media. Butter, margarine or shortening to prevent sticking. Keto Recipes. Paleo Recipes. Healthier Recipes Are Easy - Substitutions Guide 1. Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave. Instead of full eggs, try 2 egg whites or 1/4 cup egg substitute for each whole egg. 3. Instead of syrup or jelly, try fresh berries that are mashed, or thin slices of fresh apples, peaches or pears. Whole30 Recipes. Combine vinegar and milk and set aside to create "buttermilk." Dairy-Free Recipes. Speaking of baking, substitute applesauce for butter or shortening. 3 tablespoons ground flaxseed (1:3 ratio) 1 cup of whole milk. Salt is needed there (in moderation). Diets. Substitute non-alcoholic beer – may I suggest Becks? Don't replace all of the butter with oil or you'll sacrifice texture. Alcohol is bad for you but bratwurst needs to take a boiling beer bath before grilling; sure, the grill will burn off any leftover alcohol, but the odds are good that you’re serving a cold one with the finished dish. Cooking spray. Little more than liquid salt, substitute soy sauce for its low-sodium cousin. We’re trained to think baking recipes can’t be messed with at all, but the truth is, healthy baking substitutes and recipe modifications can often be used without compromising flavor and texture. Instead of a danish, try a small bagel. Who says living well has to taste like cardboard? 1 cup of butter or shortening or lard. You also can use turkey bacon. Check out meatless crumbles (usually in the health food chest freezer section) instead. These finished class projects will be reviewed for nutritional analysis and ingredient substitutions. That way you can “stretch” a standard 12-muffin recipe to make 18 smaller muffins. While you’re here, be sure to check out our kitchen product reviews! Rum: Any amount: 1 part rum extract plus 3 parts water. Sautee mushrooms and veggies in stock rather than butter. 3. You won’t be able to tell the difference. Whole wheat pastry flour works well in quick breads. 1 cup tub spread. You can cut sugar in a recipe by as much as 1/3 to 1/2 and still be completely fine. © 2020 |, Substitute Table Salt with Fresh Herbs and Spices, 5 Simple Chicken Tips (and 2 awesome recipes). Substitute healthy ingredients into your traditional holiday recipes. Try using some whole wheat flour in baked goods. This guide details 10 common cooking ingredients and healthy substitutions that can be used instead; cook up something that’s tasty and healthy! Substitute lower quantities of slightly roasted nuts and seeds for raw versions of the treats. In virtually any baked good, replacing white flour with whole wheat … Heart Healthy Recipe Modifications By using the following substitutions, you can significantly lower the cholesterol, saturated fat and trans fat content of standard recipes. 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. Swap some of the meat or chicken for cooked or canned legumes. If the recipe uses ¼ cup shortening, use 3 TBSP oil. Fat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese. • Using less bacon. For example: for ¼ cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water. Focusing on Star Ingredients To enable Verizon Media and our partners to process your personal data select 'I agree', or select 'Manage settings' for more information and to manage your choices. 1 cup fruit puree like applesauce or pumpkin. Information about your device and internet connection, including your IP address, Browsing and search activity while using Verizon Media websites and apps. Note on your recipes what modifications you made so you can replicate it in the future 2. Fat-free half-and-half or evaporated skim milk. 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. It's tough to avoid all forms of sugar, so switching to more nutrient-dense options … Your taste buds might need a bit of time to make the adjustment to the healthier substitution, but they’ll come around. Replace White Rice with Quinoa. Go whole on the grains. Clean Eating Recipes. This switch makes it possible for all of us to enjoy … • Adding unsalted pecans to make the recipe more interesting. 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 Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking. 4. You can always make eggs in the best egg cooker! Enjoy eating healthy! Gluten-free flour for wheat flour. Evaporated milk can be substituted in a 1:1 ratio with evaporated skim milk. We and our partners will store and/or access information on your device through the use of cookies and similar technologies, to display personalised ads and content, for ad and content measurement, audience insights and product development. 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. Reaching for the salt shaker is so simple, but sodium — in excess — is hard on the body. In a separate bowl, whisk the egg, canola oil and milk together until smooth. Healthy recipe modifications zero in on unhealthy pantry favorites. … As an Amazon Associate KitchenSurfing.com earns commission from qualifying purchases. Gluten-Free Recipes. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Baking Tips. 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. Vegan Recipes. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead. In a large bowl, add flour, sugar, baking soda, baking powder, cinnamon and salt and set aside. One half cup of applesauce equals one cup of butter/shortening. We always say to keep modifying until it “doesn’t make, doesn’t bake, or the family says yuck”. Learn more about cooking rice. Use herbs, spices, lemon juice or vinegar to flavor food instead of salt. Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. 1/4 cup yogurt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce and meat tenderizers. Below are a few suggestions, don’t be afraid to try some out and modify your recipes. Try using some whole wheat flour in baked goods. healthy monounsaturated fat in the form of olive oil. Another butter related food substitution is vegetable stock. It is tempting to institute all recipe modifications overnight. Honey for sugar. Baked goods require exact measurements of ingredients, but there are many Although healthy, they can be high in fat. 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. Lemon juice can be substituted for vinegar. For example, ¾ cup plain Greek yogurt can replace 1 cup oil; 1 cup Greek yogurt can replace 1 … Choose low-sodium versions. Recommended reading: Best Paleo Diet Cookbooks. Use salt-free seasonings and spice mixes. https://www.allrecipes.com/article/common-ingredient-substitutions For example, … Add more vegetables to pasta and rice dishes and extra to soups. Eggs. Consider making one food substitution each week, perfecting its use and then adding more modifications as time goes on. • Think of Greek yogurt as a fat-substitute, not just a 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 Choose a lower-fat meat, such as ground turkey,instead of ground beef. Find out more about how we use your information in our Privacy Policy and Cookie Policy. You can change your choices at any time by visiting Your Privacy Controls. Use equal amounts of oil for melted shortening, margarine, or butter. 1/4 cup applesauce. Add some spice or citrus zest to enhance flavor. 1 egg substitute for baking. Students will review the handout and scoring rubric for the requirements of the Recipe modification project. 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