Revitalizing Your Recipes

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Revitalizing Your Recipes

• The University of Georgia
• Cooperative Extension Service

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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

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Nutrition is Food!
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Ways to Cut Fat and Cholesterol
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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

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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

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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

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Cutting Fat and Cholesterol

• Bake
• Broil
• Boil
• Grill
• Microwave
• Rarely fry

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Cutting Fat and Cholesterol

• Make gravy and sauces without fat thicken with
  cornstarch
• Cook vegetables in low fat, low sodium broth or
  bouillon

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Ways to Cut Sugar
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To cut sugar

• Cut sugar by ¼ to 1/3 in recipes
• Dont cut sugar in cakes or yeast breads
• Dont add sugar when canning or freezing

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To cut sugar

• Buy fruit canned in juice or unsweetened frozen
  fruit
• Add vanilla or cinnamon to provide sweet taste

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Ways To Cut Salt
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To cut salt

• Cut salt in recipes by ¼ to ½
• Choose low sodium products
• Use herbs and spices
• Add small amounts of wine

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Ways to Increase Fiber
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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

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To increase fiber

• Use brown rice, bulgur, oatmeal, whole cornmeal,
  whole wheat couscous and barley
• Stretch entrees with vegetables, whole grains and
  fruits

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To increase fiber

• Add fruit to muffins, pancakes, salads and
  desserts
• Add vegetables to breads, egg dishes, casseroles,
  soups and salads

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Lets 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

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Lets 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

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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

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Developed by

• Connie Crawley, MS, RD, LD
• The University of Georgia Extension Service
  Nutrition and Health Specialist