ࡱ> VXU%` Hbjbjٕ .RRRRRRRRf f      $h!DERDRRhhhRRRhhhRRh 6uy.hd0hq"*(q"hh6q"RhDDRfffD $ ffffffRRRRRR  Modifying a Recipe to be Healthier Tips to decrease the total fat and lower calories Instead of this:Try using this:Shortening, butter, margarine, or solid fat.Use less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use cup. If recipe uses cup shortening, use 3 Tablespoons oil. Use equal amounts of oil for melted shortening, margarine or butter.Shortening, butter, or oil in baking Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%.Instead of whole milk, half and half or evaporated milkUse skim milk, Skim Plus"!, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.Butter, shortening, margarine, or oil to prevent sticking. Fat to saut or stir-fry.When frying foods use cooking spray, water, broth or nonstick pans.Full-fat cream cheeseUse low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.Full-fat sour cream Full-fat cottage cheese Full-fat Ricotta cheeseUse nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.Cream Whipping creamUse evaporated skim milk Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)EggsUse egg whites (usually 2 egg whites for every egg) or cup egg substitute.Whole fat cheeseUse reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.Frying in fatUse cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.Regular mayonnaise or salad dressingUse low fat, reduced or nonfat mayonnaise or salad dressing.Canned fishUse water-packed canned products or canned products packed in lite syrup.Fatter cuts of meatskin onLeaner cuts of meat or ground meat, remove skin before cooking. Tips to reduce sodium: Instead of this:Try using this:SaltOmit salt or reduce salt by in most recipes (except in products with yeast). Cook foods without adding salt. Dont put the salt shaker on the table.Frozen or canned vegetablesChoose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.Seasoning Salt or spice mixes with saltUse salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers. Tips to reduce the amount of sugar: Instead of this:Try using this:SugarReducing sugar by to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Cinnamon, vanilla, and almond extract can be added to give impression of sweetness. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)SugarReplacing sugar with amounts of sucralose (*Splenda"!), works well for most baked products. Add teaspoon baking soda in addition to each cup of Splenda"! used. Baking time is usually shorter anWxy 8 : a b 78ef!"~VW+,QrsDEEFF"G$GHHHUhBCJaJ hB5\jhBUhB8%Whxy mgg$Ifkd$$IfT0 !0634abytBT $$Ifa$gdBgdBH 8 zz$IfkdP$$IfT0 !0634abytBT8 : zz$Ifkd$$IfT0 !0634abytBT  a zz$Ifkd$$IfT0 !0634abytBTa b x zz$Ifkdl$$IfT0 !0634abytBT  zz$Ifkd $$IfT0 !0634abytBT 7zz$Ifkd$$IfT0 !0634abytBT78=zz$Ifkd$$IfT0 !0634abytBTzz$Ifkd<$$IfT0 !0634abytBT ezz$Ifkd$$IfT0 !0634abytBTefzz$Ifkd$$IfT0 !0634abytBT!zz$IfkdX$$IfT0 !0634abytBT!">~zz$Ifkd $$IfT0 !0634abytBT~{vvmm $$Ifa$gdBgdBkd $$IfT0 !0634abytBTVzz$Ifkdt $$IfT0!0634abytBTVWszz$Ifkd( $$IfT0!0634abytBT+zz$Ifkd $$IfT0!0634abytBT+,-Qbr{vmm $$Ifa$gdBgdBkd $$IfT0!0634abytBTrsyzz$IfkdD $$IfT0!0634abytBTEzz$Ifkd $$IfT0!0634abytBTd product will have a smaller yield. Try using aspartame (*NutraSweet"!), saccharin, or acesulfame potassium in other products that are not baked. The sweet taste will vary with product combination or amounts of each sweetener used.Fruit-flavored yogurtPlain yogurt with fresh fruit slices or use light versions of yogurt.SyrupPureed fruit, such as no sugar added applesauce, or sugar-free syrupSugar in canned or frozen fruitsDecrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup. 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