Makeover Your Recipes

The word "diet" tends to conjure up images of deprivation, sacrifice, & tasteless, cardboard-like food (rice cake, anyone???). However, eating tasty food within a healthy lifestyle is definitely possible!

Here are some tips.

Please realize that some recipes can accept changes better than others.**

- Eat fruits & veggies that are in-season for better taste, texture, & cost. Consider frozen or canned if out of season.

- Use a lower-fat option when possible (e.g., skim milk, reduced fat cheese, leaner cuts of meat, etc.). A stronger flavored cheese (like parmesan) can sometimes reduce the quantity needed.

- For some recipes, you can reduce oil; replace some oil with unsweetened apple sauce or prunes; or use 2 egg whites in lieu of 1 whole egg (use at least 1 egg yolk for binding). Egg substitute may also be another option. There might be slight textural or appearance changes. 

- Reduce the added sugar. Vanilla or cinnamon can add calorie-free flavor. Sugar substitutes may change the texture or appearance of baked goods.

- To reduce or replace salt, consider using spices, herbs, or citrus (lemon, lime, or orange). These options provide low to no calorie flavoring.

For more ideas, tips, & recipes, check out:

- Eat Smart Move More's Top Healthy Recipe Ingredient Substitutions (great format to print or share)

- Mayo Clinic's Healthy Recipes: A Guide to Ingredient Substitutions

- Better Homes & Garden's Easy Healthy Recipe Substitutions

** For the advanced or just curious chefs, Texas A&M's Agrilife Extention has a phenomenal resource for Altering Recipes for Good Health. It's long but well-worth the read! **

There are times where we don't have control over the ingredients used or we just can't tweak the recipe. This is where portion control becomes even more crucial. A balanced, healthy lifestyle can withstand occasional splurges. Review some of our past blog posts for more on portion size & how to handle splurges.