Healthy recipes makeover
You can still eat your favorite meals without the guilt! By making slight modifications to your recipes, you can turn almost any classic dish into a delicious, healthier version. Remember that the majority of foods today are not cooked like they were a few decades ago. For example, cooking with lard or bacon grease is extremely rare these days. And low carb recipes are de riguer these days to keep that spare tire in check. Once you get the hang of making healthy substitutions, it’s easy to convert any recipe into one the whole family can enjoy.
Reduce fat
Any saturated fats should be replaced with a lighter polyunsaturated oil like olive or canola. How can you tell if the fat is saturated? Cholesterol laden fats and saturated fats are solid at room temperature. The rule of thumb is to avoid anything solid like margarine, butter, shortening and obviously, lard. Avoid deep-frying and opt for sautéing with a small amount oil. Browning can achieved by using non-stick pans and cooking spray.
Reduce portions
One easy way to create low carb recipes is to simply reduce the carb heavy ingredient. For example, instead of making the regular amount of roasted potatoes, cut the amount the amount in half and add roasted peppers and onions. You’ll eat less of the offending item. Ingredients that are starchy are the biggest culprits. Switch to whole grain bread and brown rice. Not only are the carbs complex (this is good for you!) but the extra fiber will cause you to eat smaller portions as well. Fatty ingredients like cheese can be added in smaller portions to toppings rather than mixed into the recipe. Small amounts of highly flavored cheeses like Parmigiano-Reggiano go along way.
Eliminate ingredients
In some recipes, you can delete an ingredient altogether without changing the flavor too much. Skip the cheese or the mayonnaise. For example, when making lasagna, you can skip the ricotta or just replace it with soft tofu. Use less mozzarella and top it off with breadcrumbs instead of Parmesan cheese. When making potato salad, try it German style by using vinegar and dill weed instead mayo. You’ll get an unbelievable rich texture without the mushiness or calories.
Substitute ingredients
Almost every ingredient can be substituted for a low fat one. Any recipe that calls for heavy cream can be replaced with fat free half and half or milk. Whole milk is easily replaced with reduced fat milk, as with sour cream, yogurt and the like. Soups can be thickened with rice, potatoes and a small amount of flour or cornstarch instead of cream. Panko breadcrumbs are a delicious replacement for the regular variety. Likewise, whole eggs can be replaced by egg whites. In baked goods, margarine, butter and oil provide the moistness needed in cake—replace half with applesauce or pureed zucchini. Be careful when baking though, changing the ratio of ingredients like milk and eggs can adversely affect the final product.
Making over a recipe is easy once you know what ingredients get the most bang for your buck. Flavor is key to consistent healthy eating so don’t overdo it. Make moderate adjustments and experiment until you like the result. Bon apetit!