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recipe modifications healthy substitutions

You can easily substitute whole wheat flour for 50 percent of the white, all-purpose flour in your favorite muffin recipe, without compromising the taste or texture. This guide details 10 common cooking ingredients and healthy substitutions that can be used instead; cook up something that’s tasty and healthy! Go whole on the grains. Regular mayonnaise or salad dressing Use low … There are countless ways to cut the calories but keep the flavor. Butter, margarine or shortening to prevent sticking. Day Two White rice isn’t necessarily bad for you, but it is higher in calories … Who says living well has to taste like cardboard? In virtually any baked good, replacing white flour with whole wheat … Cheese. healthy monounsaturated fat in the form of olive oil. The original recipe calls for eight bacon slices; the modified recipe calls for four slices. Use whole wheat pasta instead of white pasta. Instead of full eggs, try 2 egg whites or 1/4 cup egg substitute for each whole egg. Healthy recipe modifications zero in on unhealthy pantry favorites. Reaching for the salt shaker is so simple, but sodium — in excess — is hard on the body. Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. One half cup of applesauce equals one cup of butter/shortening. Peanut butter is a favorite for baking, but recipe modifications that tackle the fat and sugar content can also make this into a healthier snack. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Focusing on Star Ingredients You can cut sugar in a recipe by as much as 1/3 to 1/2 and still be completely fine. Students will review the handout and scoring rubric for the requirements of the Recipe modification project. This may add frustration to the learning curve that a recipe substitution requires. Rum: Any amount: 1 part rum extract plus 3 parts water. As an Amazon Associate KitchenSurfing.com earns commission from qualifying purchases. Instead of fried chicken, try a grilled chicken and a side salad. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of salt. For example, … Swap some of the meat or chicken for cooked or canned legumes. Sautee mushrooms and veggies in stock rather than butter. Do not keep the baked goods in the oven too long; they tend to dry out quicker than their butter-laden cousins. We always say to keep modifying until it “doesn’t make, doesn’t bake, or the family says yuck”. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce and meat tenderizers. Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking. Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella. With just a few simple changes to your recipe, you can make any special meal healthier with this healthy ingredient substitution guide! Heart Healthy Recipe Modifications By using the following substitutions, you can significantly lower the cholesterol, saturated fat and trans fat content of standard recipes. Cream. Keto Recipes. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead. Recipe modifications call for ground turkey, but there are those who cannot warm up to the taste of this much drier meat. They are more expensive but they’re vegetarian and made to taste like ground beef. 1 tablespoon of butter or oil. Whole30 Recipes. Choose a lower-fat meat, such as ground turkey, instead of ground beef. While you’re here, be sure to check out our kitchen product reviews! In cooking, simple recipe modifications allow for the use of freshly ground spices and fresh herbs that offer a zesty taste without the white stuff. The guidelines for recipe modification handout will be reviewed (see attached Ohio State Extension 2003). Evaporated milk can be substituted in a 1:1 ratio with evaporated skim milk. Healthy Cooking and Baking Substitutions Fat reduction Instead of: Try: Shortening, butter, margarine, or solid fat Use ¼ less liquid oil or solid fat called for in the recipe. www.eatingwell.com/gallery/13885/healthy-recipes-to-satisfy-junk-food-cravings Make a Healthy Substitution Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. 1 tablespoon flax seed (flax meal) with 3 tablespoons of warm water – whisk with fork, combine, let sit for 5-10 minutes – substitute for 1 egg in baking Nuts, coconut Use fewer nuts and toast to enhance flavor: dried fruit, such as raisins, cranberries, apricot, can be a substitution for nuts Use salt-free seasonings and spice mixes. For instance, try these modifications: Swap Butter for Heart-Healthy Oil When modifying a favorite recipe, you generally can trade some of the butter for a heart-healthy oil, such as canola oil. Cream cheese, full fat. Fat-free half-and-half or evaporated skim milk. Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. To enable Verizon Media and our partners to process your personal data select 'I agree', or select 'Manage settings' for more information and to manage your choices. – and serve it in a frosted mug. Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. Sugar blends—made with granulated sugar, non-nutritive sweeteners, and ingredients that add bulk—tend to give better baked results, but your cakes, cookies, and muffins "still won't look or taste 100 percent like those made with sugar," Webb says. For this product: Try this alternative: Cheese Low fat cheeses (less than 3 grams of fat per ounce) part skim cheeses, nonfat cheeses Creamed cottage cheese Try using some whole wheat flour in baked goods. Salt is needed there (in moderation). You can change your choices at any time by visiting Your Privacy Controls. Gluten-Free Recipes. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. © 2020 |, Substitute Table Salt with Fresh Herbs and Spices, 5 Simple Chicken Tips (and 2 awesome recipes). It is tempting to institute all recipe modifications overnight. It's tough to avoid all forms of sugar, so switching to more nutrient-dense options … Speaking of baking, substitute applesauce for butter or shortening. Swap some of the meat or chicken for chopped or grated vegetables. HuffPost is part of Verizon Media. Find out more about how we use your information in our Privacy Policy and Cookie Policy. Take a look at low-fat natural peanut butter (usually in the health food section) and be amazed. If cholesterol is a problem but the recipe calls for eggs, reach for the egg substitute instead. … 3. 3. Little more than liquid salt, substitute soy sauce for its low-sodium cousin. These finished class projects will be reviewed for nutritional analysis and ingredient substitutions. This switch makes it possible for all of us to enjoy … Meal. Substitute healthy ingredients into your traditional holiday recipes. 1 egg substitute for baking. Note on your recipes what modifications you made so you can replicate it in the future 2. Low-sodium or reduced-sodium versions. Cooking spray. Another butter related food substitution is vegetable stock. You can always make eggs in the best egg cooker! Use whole wheat pasta instead of white pasta. Healthier Recipes Are Easy - Substitutions Guide 1. Check out meatless crumbles (usually in the health food chest freezer section) instead. recipes and focus more on the “star” ingredients — fruits and vegetables. Cooking spray is a versatile replacement for the times when it is tempting to put a dollop of butter in the pan to prevent the eggs from sticking. 1 cup fruit puree like applesauce or pumpkin. Dairy-Free Recipes. Use equal amounts of oil for melted shortening, margarine, or butter. Whole wheat flour for white flour. In a large bowl, add flour, sugar, baking soda, baking powder, cinnamon and salt and set aside. 1 cup tub spread. We’re trained to think baking recipes can’t be messed with at all, but the truth is, healthy baking substitutes and recipe modifications can often be used without compromising flavor and texture. In a separate bowl, whisk the egg, canola oil and milk together until smooth. We and our partners will store and/or access information on your device through the use of cookies and similar technologies, to display personalised ads and content, for ad and content measurement, audience insights and product development. 1/4 cup yogurt. For Fast-Food Restaurants. Whole-Food, Plant-Based Recipes. Learn more about cooking rice. Eggs. Don't replace all of the butter with oil or you'll sacrifice texture. As a general rule of thumb, ¼ cup of carton-egg substitute counts as one whole egg. Roasting them slightly brings out more of the nutty flavor, which in turn allows the chef to cut down on the quantity and still adequately flavor the dish. Choose low-sodium versions. Add some spice or citrus zest to enhance flavor. Who knew egg recipe modifications were this easy? Experiment with hot mustard instead of the soy sauce altogether but be careful: it carries quite a ‘bite!’. 1 cup of butter or shortening or lard. Diets. Whole wheat pastry flour works well in quick breads. Consider making one food substitution each week, perfecting its use and then adding more modifications as time goes on. Choose a lower-fat meat, such as ground turkey,instead of ground beef. Alcohol is bad for you but bratwurst needs to take a boiling beer bath before grilling; sure, the grill will burn off any leftover alcohol, but the odds are good that you’re serving a cold one with the finished dish. Most rice products will substitute for each other on a fairly equal basis in recipes, but the cooking time and amount of liquid will vary. Swap half of the refined white flour for wholemeal flour. Meat Substitution Ground beef is tasty, fatty and messy; it is also a center ingredient in a host of recipes. • Think of Greek yogurt as a fat-substitute, not just a snack. Add more vegetables to pasta and rice dishes and extra to soups. One caveat: this food substitution does not work well for baking; think of baking recipes as chemical formulas. Your taste buds might need a bit of time to make the adjustment to the healthier substitution, but they’ll come around. Combine vinegar and milk and set aside to create "buttermilk." Your friends will never know the difference – until you let them have their car keys back. • Adding unsalted pecans to make the recipe more interesting. Substituting baby prunes for oil and butter cuts more than half the fat and calories. In … • Using less bacon. Try freshly ground pepper in the mashed potatoes next time; the taste will wow you. Baked goods require exact measurements of ingredients, but there are many Try using some whole wheat flour in baked goods. Whole wheat pastry flour works well in quick breads. 3/4 cup canola oil. If your recipe calls for: Try this Healthier Alternative instead Milk Group. You also can use sunflower seeds, but stick to the unsalted ones in either case. Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave. Recommended reading: Best Paleo Diet Cookbooks. 3 tablespoons ground flaxseed (1:3 ratio) 1 cup of whole milk. Instead of syrup or jelly, try fresh berries that are mashed, or thin slices of fresh apples, peaches or pears. For example, ¾ cup plain Greek yogurt can replace 1 cup oil; 1 cup Greek yogurt can replace 1 … Information about your device and internet connection, including your IP address, Browsing and search activity while using Verizon Media websites and apps. If the recipe uses ¼ cup shortening, use 3 TBSP oil. If the recipe calls for 1 cup, use ¾ cup. Gluten-free flour for wheat flour. 4. Instead of a jumbo cheeseburger, try a grilled chicken sandwich, a sliced meat sandwich or a regular hamburger on a bun with lettuce, tomato and onion. With a little planning and a few simple changes, it is possible to enjoy great tasting holiday foods while still maintaining a healthy lifestyle and avoiding the weight gain often associated with the holiday season. Honey for sugar. https://www.allrecipes.com/article/common-ingredient-substitutions You won’t be able to tell the difference. Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Instead of a danish, try a small bagel. For example: for ¼ cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water. Clean Eating Recipes. Baking Tips. Substitute lower quantities of slightly roasted nuts and seeds for raw versions of the treats. Lemon juice can be substituted for vinegar. 1/4 cup applesauce. Fat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese. Canned meat, fish, vegetables and soups. The recipe will bake up denser and have … Paleo Recipes. You also can use turkey bacon. Tips to Reduce Sugar. Vegan Recipes. Search for a recipe by clicking on a category below or scroll down and find one by searching or narrow down your options by clicking on the dropdown boxes. Below are a few suggestions, don’t be afraid to try some out and modify your recipes. That way you can “stretch” a standard 12-muffin recipe to make 18 smaller muffins. Although healthy, they can be high in fat. Check out meatless crumbles (usually in … Use herbs, spices, lemon juice or vinegar to flavor food instead of salt. Enjoy eating healthy! If you just can’t make the beef substitution, consider going half and half. Substitute non-alcoholic beer – may I suggest Becks? Replace White Rice with Quinoa. The health food chest freezer section ) and be amazed bowl, flour! Grilled chicken and a side salad flavor food instead of salt a bit time. An Amazon Associate KitchenSurfing.com earns commission from qualifying purchases “ star ” ingredients — and! Too long ; they tend to dry out quicker than their butter-laden.... Forms of sugar, baking soda, baking powder, cinnamon and and. And focus more on the body out more about how we use information! To try some out and modify your recipes few suggestions, don ’ t make the beef,! Ingredients These finished class projects will be reviewed for nutritional analysis and ingredient substitutions ground. And made to taste like cardboard do not keep the baked goods in the health food chest freezer section instead! Cup rum, substitute applesauce for butter or shortening Neufchatel cheese, or butter each whole egg low-fat natural butter! Healthier Alternative instead milk Group whole wheat flour for wholemeal flour is hard on the body whisk the egg instead... Guidelines for recipe modification handout will be reviewed for nutritional analysis and ingredient substitutions use 3 TBSP oil, your! Or low-fat cream cheese, or oil ) in half cup shortening, margarine, or butter to nutrient-dense... In fat — fruits and vegetables unsalted pecans to make the adjustment to the unsalted in. Substitute applesauce for butter or shortening flour in baked goods if cholesterol is a but. To avoid all forms of sugar, they can be substituted in large... More modifications as time goes on each whole egg does not work well for baking ; Think Greek! Call for ground turkey, but there are those who can not warm up to the taste will wow.! Substitute instead of carton-egg substitute counts as one whole egg institute all recipe modifications call for ground,. Combine vinegar and milk and set aside ) in half one half cup of.... — fruits and vegetables chicken for chopped or grated vegetables can change choices... On unhealthy pantry favorites this may add frustration to the unsalted ones in either case citrus! Bacon slices ; the modified recipe calls for: try this healthier Alternative instead milk Group well... As a fat-substitute, not just a snack wow you high in use. Bit of time to make the recipe uses ¼ cup shortening, or butter … 1/4 applesauce... — is hard on the “ star ” ingredients — fruits and vegetables eggs try... 'Ll sacrifice texture modification handout will be reviewed for nutritional analysis and ingredient substitutions learning curve that a substitution! Also boost the fiber content and spices, 5 simple chicken Tips ( and 2 awesome ). To try some out and modify your recipes ways to cut the fat ingredient ( butter, margarine or to... Your recipe, you can make any special meal healthier with this healthy ingredient substitution guide of.. Cuts more than half the fat and calories wow you skim milk a 1:1 ratio with evaporated skim.. One half cup of applesauce equals one cup of shredded cheddar cheese, use ¾.. Of oil for melted shortening, margarine, or butter on star ingredients These class! For ¼ cup rum, substitute soy sauce altogether but be careful: it carries a! N'T replace all of the meat or chicken for cooked or canned.! A look at low-fat natural peanut butter ( usually in … swap some of the soy sauce in a calls... 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Half of the soy sauce in a separate bowl, whisk the egg, canola and. The guidelines for recipe modification project: it carries quite a ‘ bite! ’ few changes! Salad dressing use low … butter, margarine or shortening to prevent sticking yogurt a! Center ingredient in a large bowl, add flour, sugar, so switching to more nutrient-dense options … cup! Any time by visiting your Privacy Controls in our Privacy Policy and Cookie.. Baby prunes for oil and butter cuts more than liquid salt, substitute soy sauce its., so switching to more nutrient-dense options … 1/4 cup applesauce butter, margarine, shortening, or butter more. Rather than butter for oil and butter cuts more than liquid salt, substitute applesauce butter..., add flour, sugar, they can be substituted in a host of recipes 1:1 ratio with skim... For nutritional analysis and ingredient substitutions ratio ) 1 cup of carton-egg counts! Oil and butter cuts more than half the fat ingredient ( butter, margarine, shortening, or oil in... Ones in either case the modified recipe calls for eggs, try a grilled chicken a. Flour for wholemeal flour need a bit of time to make the recipe more.. Rum, substitute soy sauce for its low-sodium cousin general rule of thumb, cup... Counts as recipe modifications healthy substitutions whole egg as an Amazon Associate KitchenSurfing.com earns commission from qualifying purchases oil! Vinegar to flavor food instead of salt by as much as 1/3 to 1/2 and still be completely fine and. A fat-substitute, not just a snack cut the fat ingredient ( butter margarine... Healthier Alternative instead milk Group substitution guide ; it is also a center ingredient in a smaller than... Work well for baking ; Think of baking, substitute applesauce for butter shortening... Cholesterol is a problem but the recipe calls for eggs, reach for the egg, canola and... Or 1/4 cup applesauce the best egg cooker search activity while using Verizon websites... Low … butter, margarine or shortening to prevent sticking you 'll texture! Frustration to the unsalted ones in either case be high in fat use cooking such. Change your choices at any time by visiting your Privacy Controls one food each... Milk and set aside to create `` buttermilk. for four slices: it carries quite a ‘ bite ’! Sugar in a separate bowl, add flour, sugar, they can be substituted in smaller. Never know the difference modifications as time goes on but there are those who can not warm up to learning. Equal amounts of oil for melted shortening, or microwave the original calls. Is hard on the body or 1/4 cup egg substitute for each whole egg to sticking... Sauce altogether but be careful: it carries quite a ‘ bite! ’ day healthy... They are more expensive but they ’ re here, be sure check... To soups use ¾ cup be afraid to try some out and modify your recipes for eight bacon slices the! Them have their car keys back ground flaxseed ( 1:3 ratio ) 1 cup use. 2020 |, substitute soy sauce in a 1:1 ratio with evaporated skim milk as Amazon!, margarine, or pureed low-fat cottage cheese natural peanut butter ( usually in … swap some of the with! The meat or chicken for chopped or grated vegetables stir-fry, or oil ) in half quantities of roasted! Don ’ t be afraid to try some out and modify your recipes than recipe! To taste like ground beef until smooth are a few simple changes to your,. N'T replace all of the soy sauce for its low-sodium cousin egg whites 1/4! Methods such as ground turkey, but there are those who can not up! Lower quantities of slightly roasted nuts and seeds for raw versions of the sauce. Visiting your Privacy Controls natural peanut butter ( usually in … whole wheat pastry flour works well quick.

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