Insights & Actions for Healthy Living

Transforming Your Favorite Recipes into Healthy Meals

Everyone has recipes that are near and dear to their heart.

Whether they are family favorites used in your home or top sellers in your favorite restaurant, these special recipes should be healthy for not only you but also your family and friends.

All recipes combine food ingredients to create a particular product. Altering the ingredients in a recipe may change the “traditional” way it tastes due to chemical reactions but that doesn’t mean they can’t still taste great! Many changes can actually improve a product in both taste and nutrition.

Americans have learned through research that even small changes in the food choices we make and foods we eat can lead to big payoffs in our health.

Adjusting your recipes so that you can follow the recommendations of health experts by decreasing saturated fats and cholesterol, increasing fiber and reducing salt is a great goal!

Here are a few suggestions to get you started to increase the nutrition in your favorite recipes.

  1. Substitute low fat dairy for the whole milk dairy (example-reduced fat ricotta in lasagna)
  2. Substitute low fat or Greek yogurt in place of sour cream
  3. Use low sodium broth or soup bases instead of full salt versions
  4. Replace whole egg with egg whites (2 to 1) or use an egg substitute
  5. Use vegetable protein to substitute for higher fat/cholesterol meats such as veggie sausage in place of pork sausage
  6. Substitute leaner protein such as ground turkey in place of ground beef
  7. Use lemon juice and herbs in place of salt
  8. Use wheat flour in place of white flour

If you have a favorite recipe you would like to update for health, send it along and we can offer you suggestions on flavor and nutrition!

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