November 2009 - Vol 4 Issue 11
Healthy Recipe Substitutions
Swaps that save calories
by Michelle Gibeault Traub, R.D.
Every year when the holiday season comes around we brace ourselves for the inevitable – weight gain. Not so fast! You don’t need to let holiday cooking devastate your diet. All your favorite treats can be modified so that they are lower in calories and fat. With some further experimentation, you can also make those delicious dishes more nutritious by adding spices, extra veggies, and whole grains.
Tips for Lowering Fat and Calories
|
Recipe |
Instead of… |
Try… |
NUTRIENT BONUSES |
Pumpkin Pie |
Traditional pastry crust |
Graham cracker crust |
Pumpkin is naturally high in vitamin A. But, crust tends to be high and sugar and fat. Skip the crust entirely and serve pumpkin pudding with low fat whipped topping. |
Meatloaf |
Ground beef |
Lean ground turkey or chicken |
Reduce the meat even further and add extra garlic, green onions, and oatmeal for added antioxidants and fiber. |
Cheesecake |
Cream cheese |
Neufchatel cheese |
Avoid the syrupy canned fruit toppings and make your own from frozen antioxidant-rich berries. |
Lasagna |
Full fat cheese |
Fat-free ricotta and reduced-fat parmesan and mozzarella |
Make a vegetarian version with chopped broccoli or spinach in place of the meat. Add extra garlic and oregano for their immune-enhancing abilities. |
Mashed Potatoes |
Butter |
Fat-free chicken stock |
Use sweet potatoes for a boost of beta carotene, and mash with the skin on for more filling fiber. |
Brownies |
Oil |
Applesauce |
Replacing the oil in a brownie recipe with applesauce adds a hint of fiber. You can also lower fat and calories further by substituting 2 egg whites for a whole egg. |
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