Transcript Revitalizing Your Recipes

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
Oil
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
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Bake
Broil
Boil
Grill
Microwave
Rarely fry
No
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
couscous 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
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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