[Healthy_Recipes_For_Diabetic_Friends] Recipe Substitutions Make for Healthier Meals

Saturday, March 28, 2009

[Healthy_Recipes_For_Diabetic_Friends] Recipe Substitutions Make for Healthier Meals

Recipe Substitutions Make for Healthier Meals

From: www.delmonte.com By Melissa Tennen, HealthAtoZ writer
Using the right ingredients in your meals can help you create the
recipe for a healthier life. Recipe substitutions can help subtract
calories, sodium and saturated fat from your meals while keeping
them tasting great.

Here are some ideas for substitutions:
When the recipe calls for --> Use:

Whole milk --> Fat-free milk, 1 percent milk or evaporated nonfat milk

Sour cream (1 cup) --> 1 cup of low-fat yogurt, low-fat cottage
cheese or low-fat buttermilk
OR
Low-fat cottage cheese with low-fat yogurt for flavor

A whole egg --> Two egg whites or 1/4 cup of an egg substitute

Unsweetened baking chocolate (1 ounce) --> 3 Tbsp of cocoa powder
and 1 Tbsp of oil
OR
3 Tbsp of carob powder plus 1 Tbsp of oil

Shortening, lard and butter --> Vegetable oil (corn oil, canola oil
or peanut oil). Use about 1/4 less than what the recipe calls for.
If the recipe suggests 1/4 cup of shortening or butter, use
3 Tbsp of oil.

Cream or whipping cream (1 cup) --> 1 cup evaporated nonfat milk
OR
1/2 cup low-fat yogurt and 1/2 cup low-fat cottage cheese

Vegetable oil --> Equal measurement of applesauce

Butter (1/2 cup) --> 1/2 cup of polyunsaturated margarine
OR
3/4 Tbsp of polyunsaturated oil (sunflower, sesame, corn or soybean)
If using butter for baking, switch it to applesauce.
Be sure your margarine says trans-fat free.

Mayonnaise (for salads and salad dressings) 1 cup --> 1 cup yogurt

Cream cheese --> 4 Tbsp of margarine blended with 1 cup dry, low-fat
cottage cheese

Ricotta --> Low-fat cottage cheese

Here are some other tips:
* Top casseroles with almonds instead of fried onion rings.
* Choose reduced-fat cheeses for salads and casseroles.
* Use low-sodium or unsalted ingredients, such as herbs and spices.
(Do not eliminate salt in yeast breads.)
* If your recipe suggests 2 cups of flour, use 1 cup of all-purpose
flour and 1 cup of whole wheat to boost the fiber content.
* Reduce sugar by 1/4 to 1/3 in cookies and cakes, and use flour to
take the place of the omitted sugar.
* Use meat substitutes like tofu for lasagna, or use lean meats like
turkey and chicken.