Recipe Modifications with Nutrition in Mind (Part 1)

Written By: Jennifer Broxterman, BScH Foods & Nutrition
Registered Dietitian & Sports Nutritionist
NutritionRx (www.nutritionrx.ca)
Email:  info@nutritionrx.ca

A few small changes to the ingredients in your favourite recipe can take a mediocre meal and transform it into a nutrition-packed superstar!  When you think about it, most of us tend to prepare the same 10 recipes again and again.  With a few small tweaks in how you prepare those same 10 recipes, meal after meal, month after month, it can definitely add up to a healthier you.

For instance, by sneaking in a few more vegetables into your meals, using low-fat cooking methods such as steaming instead of frying, or substituting healthier ingredients such as whole wheat flour for regular white flour, you can benefit from attaining a healthy weight, reducing your risk for cancer, diabetes, and heart disease, plus, you’ll still get to enjoy your favourite top 10 recipes!

Tip: Try writing down the 10 meal ideas you make most often.  Think about the ingredients and how you prepare and cook the food.  Write down any new ideas you want to try.

The following ingredient substitutions will help you boost fibre, cut sugar, or lower the fat in your family’s favourite recipes.

• All-purpose flour (white): Increase the fibre content of your baking by adding whole wheat flour for half or all of the all-purpose flour called for.
• Brown sugar (for topping baked goods): Instead of sprinkling brown sugar on baked goods, use ground flaxseed in its place – it’s sugar-free and rich in an omega-3 fatty acid called alpha linolenic-acid.
• Butter, margarine, shortening or oil (baking): Use unsweetened applesauce or mashed bananas for half to two-thirds of the required fat.  This works especially well in muffins and quick breads.
• Buttermilk (1 cup): 1 cup low fat soymilk  or plain milk mixed with 2 tsp white vinegar works just as well and cuts the fat.
• Coconut milk: Mix an equal amount of low fat milk with coconut extract (1/4 tsp for every cup) to give that rich coconut taste, minus the fat!
• Dry bread crumbs: Use rolled oats or crushed bran cereal to up the fibre content in recipes.
• Eggs: Replace 1 egg in baking with 1 tbsp ground flax mixed with 3 tbsp water.  It will bind ingredients just as well and provide a boost of fibre.
• Regular ground beef: Extra lean ground beef, ground turkey or ground chicken lowers the fat in a recipe and are interchangeable.
• Heavy cream (in soups): Use mashed potatoes or mashed carrots in place of the cream to thicken soups.  Also try silken tofu; it will absorb the flavour of the soup and give a creamy consistency.
• Oil or fat for basting: Instead use juice or low sodium stock to cut the fat – without compromising flavour.
• Chocolate chips: Dried cranberries, raisins, chopped apricots, or half chocolate chips and half dried fruit or add some cocoa powder.
• Peeled apples: Leave the peel on for more fibre and added texture.

Those little changes really can add up!

Read More: Recipe Modifications with Nutrition in Mind (Part 2)