Making healthier versions of favorite recipes is possible by making small changes that don’t affect the flavor. Substituting low-fat cheeses, whole wheat noodles, herbs, and smaller portions can reduce calories, salt, sugar, and fat. Using non-fat dairy products, baking instead of frying, and using olive oil are other ways to make healthier versions.
It’s certainly possible to make healthier versions of favorite recipes that still leave the flavor intact. The idea should be to make some healthy changes that don’t radically affect the outcome of the old favorite. For example, when making a low-fat version of macaroni and cheese that is typically made with only full-fat cheddar, use that cheese but try to replace two-thirds with low-fat cheeses like part-skim mozzarella and low-fat Swiss. fat. A pinch of freshly ground pepper can also help improve the flavor. It takes a little experimenting to tweak recipes, but cutting one or more fat, sugar, salt, and calories in classic dishes can result in much healthier versions of favorite recipes.
calories
Cutting back on non-nutritive or empty calories is one of the easiest ways to create healthier versions of favorite recipes. By substituting whole wheat lasagna noodles for regular ones, you can enhance the nutrition of the dish by providing fiber and nutrients not found in noodles made with refined or enriched white flour. Of course, eating smaller portions of a favorite dish is a great way to leave a favorite recipe alone and still enjoy it without consuming an excess of less nutritious foods. A large serving of low-calorie vegetables along with a smaller serving of your favorite dish can help make it more satisfying and nutritious.
Sal
Eating too much salt is often linked to high blood pressure. Either eat much smaller portions of savory favorites, or try swapping out the salt shaker for the pepper mill. Freshly ground pepper can add interest and flavor to many foods. Substituting herbs for some of the salt in dishes is another way to make healthier versions of your favorite recipes. Some recipes may not even need salt to taste good!
Sugar
Some homemade tomato-based pasta sauces may require sugar to be added. If the amount of sugar you use is high, some or all of it could be replaced with herbs. Applesauce is another food that can be delicious without sugar. Unsweetened applesauce with a few toasted pecans or walnuts on top can make a great nutritious snack or even a light dessert. Additionally, applesauce and/or fruit juice can be substituted for some or even all of the sugar in many home baked goods such as cookies, muffins, and cakes.
Fat
Dairy products like cheese, yogurt, milk, and sour cream can often be used in low-fat varieties to help create healthier versions of your favorite recipes. Fish and chicken can be baked in the oven with coatings made with whole wheat breadcrumbs as an alternative to coating with batter and frying. Substituting ground turkey for ground beef in your favorite recipes is another way to reduce saturated fat. Using a drizzle of olive oil instead of butter also reduces saturated fat. Some people prefer using nonstick pans to adding fat to the pan.
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