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dairy freeEdit

Tips to decrease the total fat and lower caloriesEdit

Instead of this: Try using this:
Shortening, butter, margarine, or solid fat. Use 1/4 less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use 3/4 cup. If recipe uses 1/4 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%.
Shortening, butter, or oil in baking Use butter bean pureee for half of the butter, shortening or oil.
Instead of whole milk, half and half or evaporated milk Use oat milk, rice milk or plain soymilk with calcium.
Butter, shortening, margarine, or oil to prevent sticking. Fat to saute or stir-fry. When frying foods use cooking spray, water, broth or nonstick pans.
Full-fat cream cheese Use soy cream cheese
Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese
Use soy sour cream or plain soy yogurt. (Yogurt is not heat stable.) Use soy cottage cheese
Cream
Whipping cream
Use evaporated soy milk (make soy milk with half the water)
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)
Eggs Use egg whites (usually 2 egg whites for every egg) or 1/4 cup egg substitute.
Whole fat cheese Use tofu cheese.
Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.
Regular mayonnaise or salad dressing Use low fat, reduced or nonfat mayonnaise or salad dressing. Or soy mayonnaise
Canned fish Use water-packed canned products or canned products packed in 'lite' syrup.
Fatter cuts of meat-skin on Leaner cuts of meat or ground meat, remove skin before cooking.


Tips to reduce sodium:Edit

Instead of this: Try using this:
Salt Omit salt or reduce salt by 1/2 in most recipes (except in products with yeast). Cook foods without adding salt. Don't put the salt shaker on the table.
Frozen or canned vegetables Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.
Seasoning Salt or spice mixes with salt Use 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:Edit

Instead of this: Try using this:
Sugar Reducing sugar by 1/4 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.)
Sugar Replacing sugar with amounts of sucralose (*Splenda), works well for most baked products. Add 1/2 teaspoon baking soda in addition to each cup of Splenda used. Baking time is usually shorter and 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 yogurt Fuit soy yoghurt or plain soy yogurt with fresh fruit slices
Syrup Pureed fruit, such as no sugar added applesauce, or sugar-free syrup
Sugar in canned or frozen fruits Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.


Ways to increase Fiber:Edit

Instead of: Try using this:
White rice, enriched grains Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.
All purpose flour Substitute whole wheat flour for up to 1/2 of the flour. For example, if a recipe calls for 2 cups flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour. Use +white whole-wheat flour or "whole wheat pastry flour" for total amount of all-purpose flour.
Pastas, crackers, cookies, cereals Whole grain pastas, crackers, cookies, and cereals.
White bread 100% whole wheat bread and 100% whole grain bread.
Iceberg lettuce Romaine lettuce, endive, and other leafy lettuces, or baby spinach.
Meat Use more dried beans and peas. Add legumes and lentils to many different dishes: try adding lentils to your spaghetti sauce.
Peeled fruit and vegetables Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate.
  • Use of brand name does not mean an endorsement of the product.

ReferencesEdit

Duyff, R.L. (2002). American Dietetic Association Complete Food and Nutrition Guide 2nd Edition, New Jersey: John Wiley & Sons, Inc. pp. 312-325.

Flasher, W. (1994). Preparing Healthy Food: How to Modify a Recipe, Factsheet, Ohio State University Extension, Columbus, Ohio.

Food & Health Communications, Inc. (2005). Modifying Baking Recipes Monthly tips for December 2005. Retrieved December 7, 2005 from the World Wide Web: www.foodandhealth.com/monthtip.php

Food & Health Communications, Inc. (2005). Lighten Up For the Holidays— Recipe Modification materials, Weston, Florida

Food & Health Communications, Inc. (2000). Holiday Color Overhead Handout Set: Modify It Well materials, Weston, Florida

Garshall, S. and Long, C. (1998). Meals with Less Salt, Materials for Family Nutrition Program, Ohio State University Extension, Columbus, Ohio

Mayo Clinic Staff (2004). Ingredient Substitutions: Make the switch for healthier recipes, Retrieved September 2, 2005 from the World Wide Web: www.mayoclinic.com/invoke.cfm?objectid=B20BD1C9-15FF-4DAF-A736C80FA0592CA4

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