Lightening up Holiday recipes
November 20, 2011
Many people think that eating healthy means giving up the foods you love. You don’t have to give up what you love – you just have to find ways to prepare them differently. You can cut back on fat and calories, and still have a great tasting, satisfying dish! With Thanksgiving just around the corner, I thought I would share with you a lightened up recipe of a holiday favorite – Green Bean Casserole. Instead of the usual canned soup, you make a simple white sauce using low-fat milk and add chopped fresh mushrooms. Low-fat sour cream and buttermilk powder are added to provide a rich texture without all the fat and calories. Finally, in place of the greasy canned onions, fresh onion slices are pan-fried with a seasoned flour mixture. I hope you will give this Re-invented Green Bean Casserole a try. Who knows, it may just become a new holiday tradition at your home! Have a very Happy Thanksgiving! -- Cheryl Dornberg
November 6, 2011
The holidays are filled with tradition, many revolving around cooking and eating. We all have favorite family recipes that have been handed down from generation to generation. Although they may be delicious, they are usually not very healthy. We think we have two options: removing these beloved traditions from our celebrations or resigning ourselves to gaining 10 pounds between now and the New Year. However, there is a better alternative --- modify these recipes with a few simple techniques. You might even like the new version better!
1. Reduce the amount of fat, sugar and salt
You can often reduce the amount of fat, sugar and salt in recipes without sacrificing flavor. In baked goods, replace half of the fat (butter, shortening, oil) with unsweetened applesauce, mashed banana or a commercially prepared fruit-based fat replacer found in the baking aisle of most grocery stores.
2. Make a healthy substitution
By substituting a healthier, but equivalent, ingredient you can reduce fat, calories and salt while also boosting the nutritional content. Use whole-wheat pasta or brown rice in place of their white counterparts. Prepare a dessert with fat-free milk in place of whole milk or cream. In meat dishes, scale back the amount of meat, poultry or fish and increase the amount of vegetables.
3. Cut back some ingredients
In some recipes, you can cut back or even eliminate an ingredient altogether. Sugar can be reduced by 1/3 and salt eliminated in most baking recipes. Toppings such as nuts, frosting and coconut can be greatly reduced.
4. Change your cooking techniques
Healthy cooking techniques can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or salt. Braising, broiling, grilling, poaching, sautéing and steaming are all great ways to prepare healthy foods. Use nonstick pans or use nonstick spray instead of oil in pans. Use fat-free chicken or vegetable broth instead of oil or butter when sautéing.
5. Downsize your portion size
No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. You can still enjoy these foods, but scale back your portion. The first bite is always the best anyway! In addition, eat your meals more slowly to give your body a chance to register the fact you are filling up. It takes approximately 20 minutes for your brain to catch up with your stomach! Learn what a true portion or serving is – many portions today are double or even triple the recommended amount. Be especially aware of these oversized portions when dining out. Try splitting a dish with a companion, skipping the bread basket or packing up half your meal in a doggie bag BEFORE you even begin to eat.