Revitalizing Your Recipes The University of Georgia Cooperative Extension Service.
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Transcript of Revitalizing Your Recipes The University of Georgia Cooperative Extension Service.
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
• 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
• 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, LDThe University of Georgia
Extension Service Nutrition and Health Specialist