Revitalizing Your Recipes The University of Georgia Cooperative

Revitalizing Your Recipes The University of Georgia Cooperative Extension Service

Why Should We Eat Differently? • Epidemic of obesity in all age groups • More and more people diagnosed with chronic diseases like diabetes, heart disease, high blood pressure • Increased costs for medicine and treatment

Nutrition is Food!

Ways to Cut Fat and Cholesterol

Cutting the fat and cholesterol • Use non-stick sprays and non-stick pans • Use oil instead of butter, solid margarine or shortening • In baked goods, use ¼ less fat than recipes lists

Cutting Fat and Cholesterol • Choose non-fat and low fat dairy foods • Substitute evaporated skim milk for cream • Use 2 egg whites or ¼ cup egg sub for each egg

Cutting Fat and Cholesterol • Trim fat from meat and remove skin from poultry • Rinse cooked ground beef in colander • Chill soups and stews and spoon off fat before reheating

Cutting Fat and Cholesterol • • • Bake Broil Boil Grill Microwave Rarely fry

Cutting Fat and Cholesterol • Make gravy and sauces without fat – thicken with cornstarch • Cook vegetables in low fat, low sodium broth or bouillon

Ways to Cut Sugar

To cut sugar • Cut sugar by ¼ to 1/3 in recipes • Don’t cut sugar in cakes or yeast breads • Don’t add sugar when canning or freezing

To cut sugar • Buy fruit canned in juice or unsweetened frozen fruit • Add vanilla or cinnamon to provide sweet taste

Ways To Cut Salt

To cut salt • Cut salt in recipes by ¼ to ½ • Choose low sodium products • Use herbs and spices • Add small amounts of wine

Ways to Increase Fiber

To increase fiber • Replace up to ½ of the white flour with whole wheat flour • Add crushed whole grain cereal to meatballs, meatloaf and as a casserole topping

To increase fiber • Use brown rice, bulgur, oatmeal, whole cornmeal, whole wheat cous and barley • Stretch entrees with vegetables, whole grains and fruits

To increase fiber • Add fruit to muffins, pancakes, salads and desserts • Add vegetables to breads, egg dishes, casseroles, soups and salads

Let’s modify a recipe – Hamburger Casserole • • 1 pound ground beef 1 onion, chopped 1 clove garlic, minced 1 can condensed mushroom soup ½ teaspoon salt 1 cup sour cream 4 cups cooked white rice

Let’s modify - Pancakes • 1 large egg • 1 cup all purpose flour • ¾ cup whole milk • 1 tablespoon sugar • 2 tablespoons melted shortening 3 teaspoons baking powder • ¼ teaspoon salt • Shortening or margarine for greasing skillet

In summary • Modified recipes can taste good • Be willing to experiment • Change only 1 or 2 ingredients at a time in each recipe • Look for cookbooks with modified recipes

Developed by Connie Crawley, MS, RD, LD The University of Georgia Extension Service Nutrition and Health Specialist