Comfort Food Recipe Makeovers

by Andrea AverySodexo Dietetic Intern

B.S. Nutrition and Dietetics

Why Substitute Ingredients?

Less calories, fat, and sodium without altering the taste and texture noticeably, if at all.

Brainstorm Activity

Reducing Fat

Fat has 9 Calories per gram

Fat is linked to obesity, diabetes, cardiovascular disease, and other chronic conditions.

A 2” square brownie has 10 grams of fat which is 16% of the daily value of a 2,000 Calorie diet!

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Reducing Fat

Use half of the original fat in a recipe and replace the other half.Unsweetened applesauceMashed bananaPrune Puree

Fruit-based fat replacers

Yogurt

Reducing Fat

Ricotta and cottage cheese

Ground flax seed

Use fat-free milk for desserts instead of whole milk to save 66 Calories and 8 grams of fat per cup.

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BUT….

NEVER substitute low-fat margarine spreads for butter or lard in a recipe.

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Reducing Sugar

Reduce sugar by one-third to one-half and add spices.CinnamonNutmegVanilla extractAlmond flavoring

Maple syrup

Honey

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Reducing Salt

Reduce salt by one-half in baked goods.

Taste your food BEFORE adding the salt to determine if you actually need it.

Use spices like…OreganoCrushed pepperOnion PowderBasil

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Increasing Fiber

Use whole grains

Oat bran or wheat germ

Legumes and beans

Dried fruits

Additional Tips

Eliminate toppings and condiments that aren’t necessary.

Cut the amount of cheese used in half.

Instead of frying try braising, broiling, grilling, poaching, sautéing, and steaming.

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Additional Tips

Basting without oil or drippingsWineFruit JuiceVegetable JuiceFat-free vegetable broth

YOU MAY HAVE TO MAKE A RECIPE A FEW TIMES BEFORE YOU GET THE RESULTS YOU WANT!

Benefits of Meatless Meals

Less Calories and fat

Increase vitamins, minerals, and fiber

Save money

People who eat only plant-based foods eat fewer calories, less fat, weigh less, and have a lower risk of heart disease.

Benefits of Meatless Meal

A National Cancer Institute Study

Sausage, lunch meats, and processed meats increase risk

Poultry and fish are associated with a lower risk

Benefits of Meatless Meal and the Environment

Going meatless once a week can also reduce your carbon footprint.

Did you know…

Meatless Protein Sources

Eggs, beans, peas, soy products, and unsalted nuts and seeds.

Try beans and legumes in casseroles instead of meat!

Refried beans are a good substitute for meat in burritos and tacos.

Tofu is a great addition to stir-fry dishes.

There’s an APP for That!EatingWell Healthy In a Hurry offers 200 free fast and easy healthy recipes.

Cooking Light Quick and Healthy Menu Maker allows users to design quick menus. If selection exceeds nutrition recommendations, the app alerts the user.

Meal Makeovers features healthier versions of classic recipes.

Images retrieved from http://www.boston.com/lifestyle/health/blog/nutrition

Questions?

References

http://www.boston.com/lifestyle/health/blog/nutrition/2013/11/apps_that_help_you_get_dinner.html

http://www.mayoclinic.com/health/healthy-recipes/NU00584 http://www.sustainabletable.org/794/should-you-eat-less-

meat http://www.meatlessmonday.com/ http://nutritiondata.self.com/facts/fast-foods-generic/5854/2 http://foodreference.about.com/od/Ingredient_Substitutions/

a/Fat-Substitutes-For-Baking.htm http://www.momables.com/how-to-substitute-white-sugar-in-

baking/ http://www.ucsfhealth.org/education/increasing_fiber_intake/