Healthy Cooking, recipe modifications?
I’m looking for tips and tricks in modifying recipes to make them low-fat and low-calorie. Thanks :]
common things to do are replace oils with applesauce in baked goods like muffins or cakes, use egg whites to bake with, instead of whole eggs. Use Splenda baking mix in baked items where you have to add sugar, it’ll cut calories in half.
Replace butters with olive oil in cooked foods, and saute veggies with a light cooking spray like PAM olive oil. Bake instead of fry; fish and chicken. Use "butter" spritzers instead of a whole pat.
Cut out using all processed condiments like ketchup or sauces. Experiment with different flavors of vinegar (I like raspberry). Stay away from rice, pasta, potatoes, corn, and carrots- they’re all high in starchy sugars. Eat more cauliflower (you can boil and mash it as a potato substitute) cabbage, spinach, wax beans, mushrooms, and peppers. Learn to love spices, try different mixes of them from specialty stores, like pesto mixes from the Italian stores, or 5 Star powder from Asian stores.
Filed under: Healthy Cooking Recipes
Like this post? Subscribe to my RSS feed and get loads more!
stay away from saturated fats (like butter) that are made from animal fat
as well as margarine, which as it stands on your counter is poly saturated or mono even. once it gets in your system, your body TREATS it like a saturated fat.
it would be good to start to fry or saute with olive oil. that is a mono UN saturated fat, meaning NO animal fat at all. it’s one of the best vegetable oils to cook with.
now things like cakes and cookies really should be baked with butter.
you can also cook with splenda which is like a fake sugar (diabetics use this)
making cream sauces and cheese sauces would be out, but i don’t know if you want to eliminate these types of dairy from your diet as they are beneficial.
References :
Firstly if you grill all chops sausages steak etc instead of frying them.This will cut out excess oil.
When making pastry use lowfat spread instead of the hard block variety.
Use Sunflower oil or Olive oil, to do any cooking. If using it for chips allow them to drain first so they dont absorb all the oil.
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_cooking_tips?open
References :
common things to do are replace oils with applesauce in baked goods like muffins or cakes, use egg whites to bake with, instead of whole eggs. Use Splenda baking mix in baked items where you have to add sugar, it’ll cut calories in half.
Replace butters with olive oil in cooked foods, and saute veggies with a light cooking spray like PAM olive oil. Bake instead of fry; fish and chicken. Use "butter" spritzers instead of a whole pat.
Cut out using all processed condiments like ketchup or sauces. Experiment with different flavors of vinegar (I like raspberry). Stay away from rice, pasta, potatoes, corn, and carrots- they’re all high in starchy sugars. Eat more cauliflower (you can boil and mash it as a potato substitute) cabbage, spinach, wax beans, mushrooms, and peppers. Learn to love spices, try different mixes of them from specialty stores, like pesto mixes from the Italian stores, or 5 Star powder from Asian stores.
References :
Here are a few websites with some good tips:
http://www.essortment.com/all/lowfatrecipes_pcc.htm
http://www.medicinenet.com/food_and_grocery_shopping/article.htm
http://life.familyeducation.com/cooking/nutrition-and-diet/44292.html
http://www.ehow.com/how_6049_turn-regular-recipe.html
http://www.ehow.com/how_5798154_substitute-low_fat-ingredients-cake-baking.html
References :
Olive Oil Myth: Heating a cooking oil will make it saturated or a trans-fatty oil. When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. If you want an oil that stands up to higher than 210 degrees F, use peanut oil. It is used in many stir fried dishes because of the high smoke point.
If you want to change your recipes, look for clues and see what you can substitute for a high fat or high calorie item. Use ground turkey instead of ground beef. Or try TVP (textured vegetable protein) also known as soy. It is a dried soy product that takes on the flavor of whatever you add it to.It is great in chili.
Also, just because the label says something is fat free, look closely! most items that remove the "fat" add in other substances that are more unhealthy than what the fat would be. The dry Hidden Valley Ranch Fat Free for example adds sodium and sugar and adds on the directions to use fat free mayo, where the regular has less sodium and you could add Fat Free Mayo to it just as easy.
Read your labels, do research. There are a lot of knowledgeable people around to help you. Try Weight Watchers .com for recipe ideas, allrecipes.com, cheerios has a very good recipe base.
Good luck!
References :