There are numerous recipes which can very easily be converted into a great deal healthier variations without the need of affecting the taste or texture of the food. For that reason whether you happen to be on a healthy eating program or using a special diet program, simply by utilizing these methods you should have the ability to create a healthy eating recipe from any of your old family favorites.
1. Lessen the amount of fat, sugar and sodium in your recipes.
Nearly all recipes will allow a decrease in the amount of fat, sugar and sodium in them without the need of forsaking taste. Just by reducing the amount of fat and sugar you place in your recipe will help to reduce the calories. Follow these general recommendations in order to make the best decision on exactly how much fat, sugar or salt you’ll be able to leave out of the recipes.
Fat: Use one half the fat that is necessary in your recipe and switch the other half with unsweetened applesauce, mashed banana or prune puree instead. If you wish you can employ commercially made fruit-based fat substitutes also.
Sugar: Once again, reduce the quantity of sugar in the recipe by about 1/3 to 1/2 then add spices like allspice, cinnamon, cloves, nutmeg, or flavorings like vanilla extract or almond flavoring. This will assist to improve the sweetness of the food.
Salt: This needs to be reduced by half in baked foods which do not need to have yeast. For all those that do, you shouldn’t reduce the amount of sodium as it is important for the leavening process. In the event you take out the sodium from food items with yeast, they are going to wind up dense and fat. For a lot of primary dishes, you’ll be able to lower the quantity of salt you use by half or remove it entirely.
Don’t forget to take a look at the additional ingredients you utilize in cooking that could have sugar, fat and sodium. Start decreasing these also. When a recipe needs a cup full of grated cheddar cheese then only use 1/2 a cup in the future.
2. Make healthy substitutions.
By “healthy substitutions” we do not only mean reducing the amount of sugar, fat or salt in the recipes but additionally examine methods of improving their nutritional content. So when a recipe requires whole wheat pasta, substitute it by using enriched pasta (you’ll triple the amount of fiber you’re having as well as lowering the amount of calories).
3. If you can, eliminate unhealthy ingredients entirely.
You will discover a few recipes in which you’ll be able to delete ingredients entirely, like frosting, coconut or nuts, which are full of fat and calories. In addition begin to cut down your use of condiments (pickles, olives, butter, mayonnaise, syrup, jelly) since they include large quantities of salt, sugar, fat and calories.
As you start checking out your recipes using a much more critical eye and figure out what things to change and the best way to alter them, take notes on any kind of modifications you carry out in order that you’ll be able to take a look at your notes the next time. Hopefully by using the few methods above you should be able to make a lot more healthy eating recipes for the family in the future. You could discover yourself and also your family members naturally shedding pounds without even formally dieting!
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