Tricks in the kitchen help to eat healthier...

Fitness_Chick

* *

These easy substitutions and techniques lower the fat and cholesterol in
your recipes, without sacrificing great flavor.

When you are trying to eat healthier, many clever tricks in the kitchen can
help, and you can still enjoy your favorite dishes. With simple
modifications, even cheesecake can be part of a healthy diet. These easy
substitutions and techniques lower the fat and cholesterol in your recipes,
without sacrificing great flavor. For easy reference in cooking healthy,
print out the healthy equivalents chart and mount it to the inside of a
cabinet door. Don't forget to check out our Health Conscious recipe section
for more healthy recipe ideas.

*Meat-* Eat more fish! Fish is loaded with protein, low in fats, and full of
the beneficial omega 3 fatty acids. When choosing other meats, "loin" cuts
are the usually the leanest (for example, pork tenderloin has approximately
the same fat percentage as chicken). Replace bacon with turkey bacon, lean
ham or Canadian bacon in breakfast dishes, salads, etc. Liquid smoke is also
a good alternative to bacon in recipes. Use extra-lean ground beef or
substitute ground turkey for ground beef in most recipes. When cooking
meatloaf, keep the desired consistency with ground turkey by adding instant
oatmeal, chicken stock, and marinara sauce. For low fat cooking, marinate
meats in fruit or vegetable juices instead of oils. Removing the skin from
poultry also helps to cut the fat, but do so after grilling to help seal in
moisture. To brown meat without oil, cover the pot and cook over lower heat.
The meat will "brown" in its own juices.

*Eggs-* Eggs are a prime source of fat and cholesterol in recipes, but also
easily adjusted. Substitute two egg whites or 1/4 C. cholesterol-free liquid
egg product for one whole egg in recipes. You can even make your own egg
substitute by beating together 6 egg whites, ¼ C. nonfat powdered milk, 1
tsp. oil, and 6 drops yellow food coloring. This homemade egg substitute
will keep in the refrigerator for a week.

*Cheese-* Although cheese is a definite fat culprit, you don't have to cut
it out of your diet completely! Instead, use low-fat, skim milk cheese
whenever possible. Use fat-free cream cheese, or replace cream cheese in
recipes with low-fat ricotta and plain yogurt. In casserole dishes, use 1/2
C. cottage cheese mixed with 1/2 C. reduced fat cheese for every C. of
regular cheese.

*Creams-* Substitute evaporated skim milk for heavy cream in recipes. To
remove the fat from cream soups, put the can or container in the freezer for
10 minutes and then scoop off the fat from the top. When preparing creamy
soup, use pureed, cooked potato instead of cream. As a substitute for cream
sauce in many recipes, mix together 1 C. low fat butter milk, 1 Tbs.
cornstarch, and tomato sauce. In place of sour cream, blend 1 1/2 tsp. lemon
juice into 1/2 C. cottage cheese as a substitute, or use drained non-fat
yogurt mixed with a little sour cream. On baked potatoes, try salsa or
low-fat yogurt instead of the traditional sour cream. Replace whipped cream
in a recipe with vanilla non-fat yogurt, or three stiffly beaten egg whites.
You can also make your own healthy whipped cream by beating together 1/4 C.
fat-free milk powder and 1/4 C. water until thick, and then adding 1/2 tsp.
lemon juice, 1/4 tsp. vanilla, and 1/4 C. sugar.

*Oil and Butter-* Soybean, sesame, and sunflower oils are better for you
than saturated fats like palm oil. In baking, you can substitute an equal
amount of unsweetened applesauce for oil, or use prunes instead of oil in
chocolate products. Prunes keep chocolate baked goods moist and also
maintain the color. Use the pureed or baby-food varieties in a 1 to 1 ratio
with replaced oil. In using applesauce, also try using an equal volume
mixture of 1/2 buttermilk and 1/2 applesauce in place of fat for a moister
product. Instead of cooking with butter, olive oil can usually be
substituted, or you can use 1/2 to 1 C. of margarine for every C. of butter
called for in a recipe. Dipping bread in olive oil is a healthier and
delicious alternative to butter with dinner. The fats in olive oil are
better for you than in saturated fats like butter. Mix freshly ground
peppercorns or herbs like oregano into the olive oil for an extra touch.

*Fruits and Vegetables*- The peels of fruits are a great source of
nutrients, so leave them on! To cut down on salt intake, choose fresh or
frozen vegetables over canned, since canned vegetables tend to be packaged
with salt. Instead of sautéing onions and other vegetables in oil, steam
them in water with a pinch of rosemary to add flavor without the fat. Also
try cooking vegetables in non-fat broth, stock, or even wine. Tomatoes are a
wonderfully flavorful and healthy addition to many different recipes. Even
canned tomatoes and tomato paste offer the powerful antioxidant lycopene,
which may help prevent heart disease and certain kinds of cancer.

*Alternative Desserts and Chocolate*- Baked fruits, fig bars, ginger snaps,
and graham crackers all make healthy alternative desserts. Instead of ice
cream, indulge in the super-healthy; frozen low-fat, flavored soy milk.
Instead of frosting cakes, try dusting them with confectioners' sugar or
cinnamon and cocoa. To cut the fat in chocolate desserts, substitute 3 Tbs.
cocoa powder, plus a little oil or applesauce if desired, for every oz. of
chocolate. Carob powder is also a healthy alternative, with the added
benefit of having no caffeine (especially good for those with heart
conditions). When baking cookies, use half the amount of chocolate chips,
and chop them smaller so they evenly disperse through the cookie.

Easy Reference Chart for Healthy Substitutions



*INGREDIENT*

*SUBSTITUTION*

1 egg

2 egg whites or 1/4 C. egg product

1 C. cream cheese

1/2 C. low fat ricotta & 1/2 C. plain yogurt

regular cheese (casseroles)

1/2 cottage cheese & 1/2 reduced fat cheese

heavy cream

evaporated milk

cream sauce

1 C. low-fat butter milk, 1 C. lemon juice, & tomato sauce

sour cream

plain non-fat yogurt, drained or 1 1/2 tsp. lemon juice & 1/2 C. cottage
cheese

whipped cream

vanilla non-fat yogurt or 3 stiffly beaten egg whites

oil (Baking)

applesauce or low-fat buttermilk & applesauce or pureed prune (chocolate
products)

chocolate

3 Tbs. cocoa powder

Fitness_Chick

* *

These easy substitutions and techniques lower the fat and cholesterol in
your recipes, without sacrificing great flavor.

When you are trying to eat healthier, many clever tricks in the kitchen can
help, and you can still enjoy your favorite dishes. With simple
modifications, even cheesecake can be part of a healthy diet. These easy
substitutions and techniques lower the fat and cholesterol in your recipes,
without sacrificing great flavor. For easy reference in cooking healthy,
print out the healthy equivalents chart and mount it to the inside of a
cabinet door. Don't forget to check out our Health Conscious recipe section
for more healthy recipe ideas.

*Meat-* Eat more fish! Fish is loaded with protein, low in fats, and full of
the beneficial omega 3 fatty acids. When choosing other meats, "loin" cuts
are the usually the leanest (for example, pork tenderloin has approximately
the same fat percentage as chicken). Replace bacon with turkey bacon, lean
ham or Canadian bacon in breakfast dishes, salads, etc. Liquid smoke is also
a good alternative to bacon in recipes. Use extra-lean ground beef or
substitute ground turkey for ground beef in most recipes. When cooking
meatloaf, keep the desired consistency with ground turkey by adding instant
oatmeal, chicken stock, and marinara sauce. For low fat cooking, marinate
meats in fruit or vegetable juices instead of oils. Removing the skin from
poultry also helps to cut the fat, but do so after grilling to help seal in
moisture. To brown meat without oil, cover the pot and cook over lower heat.
The meat will "brown" in its own juices.

*Eggs-* Eggs are a prime source of fat and cholesterol in recipes, but also
easily adjusted. Substitute two egg whites or 1/4 C. cholesterol-free liquid
egg product for one whole egg in recipes. You can even make your own egg
substitute by beating together 6 egg whites, ¼ C. nonfat powdered milk, 1
tsp. oil, and 6 drops yellow food coloring. This homemade egg substitute
will keep in the refrigerator for a week.

*Cheese-* Although cheese is a definite fat culprit, you don't have to cut
it out of your diet completely! Instead, use low-fat, skim milk cheese
whenever possible. Use fat-free cream cheese, or replace cream cheese in
recipes with low-fat ricotta and plain yogurt. In casserole dishes, use 1/2
C. cottage cheese mixed with 1/2 C. reduced fat cheese for every C. of
regular cheese.

*Creams-* Substitute evaporated skim milk for heavy cream in recipes. To
remove the fat from cream soups, put the can or container in the freezer for
10 minutes and then scoop off the fat from the top. When preparing creamy
soup, use pureed, cooked potato instead of cream. As a substitute for cream
sauce in many recipes, mix together 1 C. low fat butter milk, 1 Tbs.
cornstarch, and tomato sauce. In place of sour cream, blend 1 1/2 tsp. lemon
juice into 1/2 C. cottage cheese as a substitute, or use drained non-fat
yogurt mixed with a little sour cream. On baked potatoes, try salsa or
low-fat yogurt instead of the traditional sour cream. Replace whipped cream
in a recipe with vanilla non-fat yogurt, or three stiffly beaten egg whites.
You can also make your own healthy whipped cream by beating together 1/4 C.
fat-free milk powder and 1/4 C. water until thick, and then adding 1/2 tsp.
lemon juice, 1/4 tsp. vanilla, and 1/4 C. sugar.

*Oil and Butter-* Soybean, sesame, and sunflower oils are better for you
than saturated fats like palm oil. In baking, you can substitute an equal
amount of unsweetened applesauce for oil, or use prunes instead of oil in
chocolate products. Prunes keep chocolate baked goods moist and also
maintain the color. Use the pureed or baby-food varieties in a 1 to 1 ratio
with replaced oil. In using applesauce, also try using an equal volume
mixture of 1/2 buttermilk and 1/2 applesauce in place of fat for a moister
product. Instead of cooking with butter, olive oil can usually be
substituted, or you can use 1/2 to 1 C. of margarine for every C. of butter
called for in a recipe. Dipping bread in olive oil is a healthier and
delicious alternative to butter with dinner. The fats in olive oil are
better for you than in saturated fats like butter. Mix freshly ground
peppercorns or herbs like oregano into the olive oil for an extra touch.

*Fruits and Vegetables*- The peels of fruits are a great source of
nutrients, so leave them on! To cut down on salt intake, choose fresh or
frozen vegetables over canned, since canned vegetables tend to be packaged
with salt. Instead of sautéing onions and other vegetables in oil, steam
them in water with a pinch of rosemary to add flavor without the fat. Also
try cooking vegetables in non-fat broth, stock, or even wine. Tomatoes are a
wonderfully flavorful and healthy addition to many different recipes. Even
canned tomatoes and tomato paste offer the powerful antioxidant lycopene,
which may help prevent heart disease and certain kinds of cancer.

*Alternative Desserts and Chocolate*- Baked fruits, fig bars, ginger snaps,
and graham crackers all make healthy alternative desserts. Instead of ice
cream, indulge in the super-healthy; frozen low-fat, flavored soy milk.
Instead of frosting cakes, try dusting them with confectioners' sugar or
cinnamon and cocoa. To cut the fat in chocolate desserts, substitute 3 Tbs.
cocoa powder, plus a little oil or applesauce if desired, for every oz. of
chocolate. Carob powder is also a healthy alternative, with the added
benefit of having no caffeine (especially good for those with heart
conditions). When baking cookies, use half the amount of chocolate chips,
and chop them smaller so they evenly disperse through the cookie.

Easy Reference Chart for Healthy Substitutions



*INGREDIENT*

*SUBSTITUTION*

1 egg

2 egg whites or 1/4 C. egg product

1 C. cream cheese

1/2 C. low fat ricotta & 1/2 C. plain yogurt

regular cheese (casseroles)

1/2 cottage cheese & 1/2 reduced fat cheese

heavy cream

evaporated milk

cream sauce

1 C. low-fat butter milk, 1 C. lemon juice, & tomato sauce

sour cream

plain non-fat yogurt, drained or 1 1/2 tsp. lemon juice & 1/2 C. cottage
cheese

whipped cream

vanilla non-fat yogurt or 3 stiffly beaten egg whites

oil (Baking)

applesauce or low-fat buttermilk & applesauce or pureed prune (chocolate
products)

chocolate

3 Tbs. cocoa powder

alf1163

This is a good one. I am replying so I can have under "my topics" for future reference. Or, is there a better day to "tag" a post? :flowerforyou:

AmyNVegas

I love the recipe for egg substitute. I might try that this week in my quiche. Thanks! :drinker:
Amy:bigsmile:

Created by MyFitnessPal.com - Free Food Diary

tazzy

what about chewing gum when preparing food that way you wont pick.

WantToBeMoreActive

this is awesome, thanks :flowerforyou:

Fitness_Chick

:flowerforyou:

Fitness_Chick

This is a good one. I am replying so I can have under "my topics" for future reference. Or, is there a better day to "tag" a post? :flowerforyou:

I belive the current posts go up to 25 then get bumped as new ones are shared or others post on ones below. You current topics work the same way, as you post your topics drop.

One thing to try is store your favorite links in your blog section. I don't blog on this site so I store links I like to reread again or ones I think are important enough to bump again and again. I don't care to have to do a search each time and also can't always recall what the subject line was on a particular thread.

There ya go a new idea for you to save your fav threads:flowerforyou:

FC

dewpearl

post
(can't find the Bump smiley)