Keeping the “HEART” in Your Favorite Recipes
With a few changes, you can keep the heart in family favorites and add the health. Here's how:
Dairy Products
- Cook with low fat, fat free, nonfat dry, or evaporated
fat free milk. - Bake or cook with 3 egg whites and 1 egg yolk, instead of
2 whole eggs. Or use 2 egg whites or 1/4 cup of egg substitute,
instead of 1 whole egg.
Spices and Flavorings
- Use a variety of herbs and spices in place of salt, and choose low-sodium bouillon and broths.
Oils and Butter
- Use cooking oil spray to lower fat and calories.
- Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.
Meats and Poultry
- Choose lean cuts of meat and remove any visible fat.
- Remove skin from chicken and other poultry before cooking.
Sandwiches and Salads
- Use fat free or low fat dressing, yogurt, or mayonnaise.
- For salad dressing, use equal parts water and vinegar, and half the oil.
Soups and Stews
- Remove fat from homemade broths, soups, and stews by preparing them ahead and chilling them. Before reheating, lift the hardened fat off the surface.
- Make muffins, quick breads, and biscuits by using no more than 1-2 Tbsp of fat for each cup of flour.
- For muffins or quick breads, use 3 ripe, well-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening.
Desserts
- Make a pie crust with only 1/2 cup margarine for every 2 cups flour. Use soft margarines (liquid or tub types).
- For chocolate desserts, use 3 Tbsp of cocoa for every ounce of baking chocolate. If you need to replace the fat in chocolate, add up to 1 Tbsp of vegetable oil.
- Make cakes and soft-drop cookies by using no more than 2 Tbsp of fat for each cup of flour.
