Change Those Recipes! The University of Georgia Cooperative Extension Service
Recipes can be modified and still be tasty • Change or eliminate ingredients • Use less of an ingredient • Try alternative cooking methods • Bake with lower fat ingredients • Use herbs and spices for flavor
Change or eliminate ingredients • Cut sugar by ¼ to 1/3 in baked goods • Cut oil or solid fat by ½ • Use less cheese and shred it • Omit high fat toppings
Bake, broil, roast or grill Pan-broil, stir fry, poach, stew braise or steam Use non-stick pans Drain and rinse ground beef in colander Use fat free broth for sauces and gravies refrigerate and remove fat from broths thicken with cornstarch Cook vegetables without added fat season with wine, broth, juice or herbs and spices Change the way you cook
Substitute fruit purees, applesauce, mashed bananas, buttermilk or cottage cheese for fat Use non-stick sprays Dust cake with powdered sugar Reduce or omit nuts toast for more intense flavor substitute dried fruit Change the way you bake
Add dry spice rub to meat before cooking Add no or little fat to marinades Sweetness can be enhanced by- vanilla, almond, peppermint, lemon or rum extract cinnamon, allspice, cardamom, ginger, coriander citrus zest spirits and liqueurs Use herbs and spices
Take Home Message • Healthy food preparation can be delicious • Reduce high fat, high sugar ingredients even if you can’t eliminate entirely • Many low fat, low sugar ingredients do work well • Experiment and enjoy!