How to Make Recipes Healthier


To reduce cholesterol or saturated fats:
1. Select lean cuts of meat.
2. Serve moderate portion sizes.
3. Replace animal fats with appropriate substitutes.

Instead of: Use:
Butter, lard, bacon or Polyunsaturated margarine,
meat fat and drippings Butter Buds, Pam or olive oil
Sour cream Plain low-fat yogurt, Mock Sour Cream
Whole milk Skim milk
Whole milk cheese Low-fat cheese
Whole eggs Egg whites or egg substitute

To reduce calories or fats:
1. Brown meat by broiling or cooking in non-stick pan with little or no oil.
2. Chill soups, stews, sauces and broth. Remove congealed fat (saves 100 calories per tablespoon of fat removed).
3. Trim fat from meat. Also remove skin from poultry.
4. Use water-packed canned products (canned fish, canned fruits).
5. In recipes for baked products, the sugar can often be reduced by 1/4 to 1/3 without harming the final product. Cinnamon and vanilla also give the impression of sweetness.
6. Use fresh fruit whenever possible. If canned fruit must be used, select water-packed varieties, or fruit canned in unsweetened juice.
7. For sauces and dressing, use low-calorie bases (vinegar, mustard, tomato juice, fat-free bouillon) instead of high calorie bases (creams, fats, oil, mayonnaise).

To reduce sodium:
1. Use herbs and spices instead of salt.
2. Salt can be reduced or eliminated in most recipes.
3. Avoid recipes that contain substantial amounts of baking powder or baking soda.
4. Use low-sodium or unsalted ingredients during cooking (unsalted margarine, low-sodium canned products, salt-free crackers and cereals, low-sodium stocks or bouillons).
5. Check processed foods for sodium content and replace with homemade varieties whenever possible, or purchase low-sodium products. Commercial soups and salad dressings, for example, may contain high levels of sodium.
6. Reduce consumption of luncheon meats, ham, bacon, frankfurters and sausages, smoked, pickled and salted foods. Instead use fresh meats, poultry, fish and low-sodium luncheon meats.
7. Use fresh or frozen fish instead of canned or dried varieties.
8. Water in which salty products are cooked can be poured off and replaced with new water.
9. Do not automatically add salt to boiling water when cooking pasta, rice, vegetables and cereals.
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