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Revitalizing Your Recipes. The University of Georgia Cooperative Extension Service. Why Should We Eat Differently?. Epidemic of obesity in all age groups More and more people diagnosed with chronic diseases like diabetes, heart disease, high blood pressure

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revitalizing your recipes

Revitalizing Your Recipes

The University of Georgia

Cooperative Extension Service

why should we eat differently
Why Should We Eat Differently?
  • Epidemic of obesity in all age groups
  • More and more people diagnosed with chronic diseases like diabetes, heart disease, high blood pressure
  • Increased costs for medicine and treatment
cutting the fat and cholesterol
Cutting the fat and cholesterol
  • Use non-stick sprays and non-stick pans
  • Use oil instead of butter, solid margarine or shortening
  • In baked goods, use ¼ less fat than recipes lists
cutting fat and cholesterol
Cutting Fat and Cholesterol
  • Choose non-fat and low fat dairy foods
  • Substitute evaporated skim milk for cream
  • Use 2 egg whites or ¼ cup egg sub for each egg
cutting fat and cholesterol7
Cutting Fat and Cholesterol
  • Trim fat from meat and remove skin from poultry
  • Rinse cooked ground beef in colander
  • Chill soups and stews and spoon off fat before reheating
cutting fat and cholesterol8
Cutting Fat and Cholesterol
  • Bake
  • Broil
  • Boil
  • Grill
  • Microwave
  • Rarely fry
cutting fat and cholesterol9
Cutting Fat and Cholesterol
  • Make gravy and sauces without fat – thicken with cornstarch
  • Cook vegetables in low fat, low sodium broth or bouillon
to cut sugar
To cut sugar
  • Cut sugar by ¼ to 1/3 in recipes
  • Don’t cut sugar in cakes or yeast breads
  • Don’t add sugar when canning or freezing
to cut sugar12
To cut sugar
  • Buy fruit canned in juice or unsweetened frozen fruit
  • Add vanilla or cinnamon to provide sweet taste
to cut salt
To cut salt
  • Cut salt in recipes by ¼ to ½
  • Choose low sodium products
  • Use herbs and spices
  • Add small amounts of wine
to increase fiber
To increase fiber
  • Replace up to ½ of the white flour with whole wheat flour
  • Add crushed whole grain cereal to meatballs, meatloaf and as a casserole topping
to increase fiber17
To increase fiber
  • Use brown rice, bulgur, oatmeal, whole cornmeal, whole wheat couscous and barley
  • Stretch entrees with vegetables, whole grains and fruits
to increase fiber18
To increase fiber
  • Add fruit to muffins, pancakes, salads and desserts
  • Add vegetables to breads, egg dishes, casseroles, soups and salads
let s modify a recipe hamburger casserole
Let’s modify a recipe – Hamburger Casserole
  • 1 pound ground beef
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 can condensed mushroom soup
  • ½ teaspoon salt
  • 1 cup sour cream
  • 4 cups cooked white rice
let s modify pancakes
1 large egg

1 cup all purpose flour

¾ cup whole milk

1 tablespoon sugar

2 tablespoons melted shortening

3 teaspoons baking powder

¼ teaspoon salt

Shortening or margarine for greasing skillet

Let’s modify - Pancakes
in summary
In summary
  • Modified recipes can taste good
  • Be willing to experiment
  • Change only 1 or 2 ingredients at a time in each recipe
  • Look for cookbooks with modified recipes
developed by

Developed by

Connie Crawley, MS, RD, LD

The University of Georgia Extension Service Nutrition and Health Specialist