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How to Easily Create Healthy Eating Recipes From Your Old Favorites
by Linda Bruton
There are many recipes which can easily be made into much healthier versions without affecting the taste or texture of the food. So whether you are on a healthy eating plan or following a special diet, by using these techniques you should be able to make a healthy eating recipe from any of your old family favorites.
1. Reduce the amount of fat, sugar and sodium in your recipes.
Most recipes will allow a reduction in the amount of fat, sugar and sodium in them without forsaking taste. Just by cutting the amount of fat and sugar you place in your recipe will help to cut the calories. Follow these general guidelines to make the right decision on exactly how much fat, sugar or sodium you can leave out of your recipes.
Fat: Use half the fat that is called for in your recipe and replace the other half with unsweetened applesauce, mashed banana or prune puree instead. If you wish you can use commercially prepared fruit-based fat replacers as well.
Sugar: Again, reduce the amount of sugar in the recipe by about 1/3 to 1/2 and then add such spices as cinnamon, cloves, allspice, nutmeg, or flavorings such as vanilla extract or almond flavoring. This will help to enhance the sweetness of the food.
Sodium: This should be reduced by 1/2 in baked goods which do not require yeast. For those that do, you should not reduce the amount of salt as it is necessary for the leavening process. If you omit the salt from foods with yeast, they will end up dense and fat. For most main dishes, you can reduce the amount of salt you have by 1/2 or eliminate it completely.
Don't forget to look at the other ingredients you use in cooking which may contain sugar, fat and sodium. Begin decreasing these as well. If a recipe calls for you a cup of grated cheddar cheese then only use 1/2 a cup in the future.
2. Make Healthy Substitutions.
By "healthy substitutions" we do not just mean reducing the amount of sugar, fat or sodium in your recipes but also look at ways of boosting their nutritional content. So if a recipe calls for whole wheat pasta, replace it with enriched pasta (you will triple the amount of fiber you are having as well as reducing the number of calories).
3. If you can delete unhealthy ingredients altogether.
There are some recipes in which you can delete ingredients altogether, such as frosting, coconut or nuts, which are high in fat and calories. Also start to decrease your use of condiments (pickles, olives, butter, mayonnaise, syrup, jelly) as they contain large amounts of sodium, sugar, fat and calories.
As you begin looking at your recipes with a more critical eye and decide what to change and how to change it, make notes on any alterations you carry out so that you can refer to your notes next time. Hopefully by following the few steps above you should be able to make more healthy eating recipes for your family for the future. You may find yourself and your family naturally dropping pounds without even formally dieting!
About the Author
Eating healthy does not have to mean time-consuming menu preparation or boring meals. To discover delicious alternatives you never knew could be healthy, be sure to check out my Eating Healthy blog at: eating-healthy.org
Status Symbol @ Le Relais - May 5th.2008
S'toon locals Status Sy,bol.
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