Рецепт Tips for Healthier Recipes
You might have noticed that recently at the end of my posts I have added a Health Note.
This year I want to eat healthier and to "healthify" my recipes.
Making food healthier is all about eating better~
I came across a back issue of Healthy Home Cooking
(Jan. 2009) from the Editors of Live Better America.
I found an article on "How to make your recipes healthier"
I thought I would share some of the tips with you and
Share some "Health Notes" that I found in the magazine.
Grab your apron, head to the kitchen and try a few of these ideas.
Focus On Fat~ To adjust more easily, make a gradual switch from reduced-fat to low-fat and then on to fat-free.
Read labels to find low-fat and fat-free options for milk, cheese, yogurt, sour cream, half-n-half, ice cream, whipped topping and coffee creamer. Canola, soybean and olive oil have less saturated fat than many other options. Egg substitutes can replace eggs at a savings of 5 grams of fat each, (1/4 cup = 1 large egg)
Check the Sodium~
Buy low-or reduced sodium instead of regular chicken broth, soy sauce canned foods and prepared pasta sauces. Rinse canned veggies and beans before using. Cut added salt in half or leave it out completely, use a salt-free seasoning blend, use a squeeze of lemon, lime juice or a splash of high-flavored vinegar for the salt.
Add Fiber~
Double the amount of veggies and/or legumes in stir-fries, casseroles, soups, stews and salad to help you fill up. Switch to whole grain pasta, rice and grains. Mix oatmeal or other cereal into burgers and meatballs. Crush high-fiber cereal to coat chicken breasts, pork chops and fish fillets or use as a topping for baked dishes or muffins. Replace the amount of all purpose flour with whole wheat flour when baking.
Punch Up Flavor~
Fat carries flavor. When fat is reduced or removed from foods , they become bland. It is important to increase flavorings and/or seasonings. Use grated or shredded lemon, lime, or orange peel. Add high-flavored ingredients like Dijon mustard, balsamic vinegar, garlic, gingerroot, chili peppers, capers, sun-dried tomatoes, olives, or hosin sauce. Sprinkle or stir in fresh herbs just before serving. Double the amount of vanilla extract, or experiment with other extracts. Use spices such as cinnamon, nutmeg, apple pie spice and so on in baking.
Cooking~
Choose lean and extra-lean ground meats or ground turkey breast. Choose loin and sirloin meats and skinless white poultry meat. Trim fat from meats before cooking. Cut bacon or sausage amounts in half or switch to turkey bacon, low fat sausages or vegetarian alternatives.Cut meat amounts in chili, soups and casseroles in half; add beans for extra protein and fiber. Blend or process 1/4 to 1/3 of a soup to make it creamy instead of adding cream or thickeners.
Baking~
Replace butter with no-trans fat vegetable oil spread, or replace half with canola oil. Replace half the fat with applesauce. Cut chocolate chips in half and use mini chocolate chips to make the flavor go further. Toast nuts for the fullest flavor, then use half the amount and finely chop them. Use cooking spray to grease pans; spray cupcake liners to release muffins easily.
I hope you find these tips helpful~
Healthy
Health Note: Barley is loaded with fiber, the soluble kind that helps to lower blood cholesterol.
Start slowly so you have time to get used to more fiber~