Revving Up Your Recipes

1
Revving Up Your Recipes

• The University of Georgia
• Cooperative Extension Service

2
When Should You Modify?

• limit total fat, saturated fat and cholesterol
• control sugar and starch intake
• cut intake of foods high in sodium
• increase fiber intake

3
How Can We Modify?

• Reduce amount of ingredient
• Leave out ingredient
• Substitute ingredient
• Add an ingredient

4
Cutting Fat, Cholesterol and Saturated fat

• Use reduced fat soft or liquid margarine
• Use reduced fat or non-fat dairy
• Use non-stick sprays

• Use egg substitutes
• Use oil instead of butter, margarine or
  shortening
  
• Use bouillon instead of fat back

5
Cutting Sugar

• Using ¼ to 1/3 less
• Substituting artificial sweetener
• Favoring with cinnamon, nutmeg, apple pie spice,
  allspice
  

6
Cutting Sodium

• Cut or leave out salt
• Use low sodium products
• Season with herbs and spices
• Add a little wine or lemon juice

7
Increase fiber

• Use whole grain flour, breads, rice, cereal and
  pasta
  
• Add beans
• Add other fruits and vegetables

8
Having a Healthy Breakfast

• Current Recipe
• 2 eggs
• ½ cup whole milk
• 1 teaspoon sugar
• ¼ teaspoon salt
• 4 slices of white bread
• 2 tablespoons melted shortening

• Revised recipe
• 1/2 cup egg sub
• ½ cup skim milk
• 1 packet artificial sweetener
• No salt
• 4 slices whole wheat bread
• 2 tablespoons oil

9
Improving Lunch

• Current Recipe
• 4 cups chopped chicken
• ½ cup pecans
• ¾ cup mayonnaise
• ½ cup celery
• ½ teaspoon salt

• Revised Recipe
• 4 cups chicken
• ¼ cup pecans
• ¼ c. sliced grapes
• ¼ cup lite mayonnaise
• ¼ cup plain non-fat yogurt
• ½ celery
• ¼ teaspoon salt

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Lets Do Lunch Again!

• Revised Recipe
• ½ pound ground turkey
• 1 onion, chopped
• 1 tablespoon chili powder
• 16 oz. low sodium tomatoes
• 1 ½ cans of kidney beans, rinsed (24 oz.)

• Current Recipe
• 1 pound ground beef
• 1 onion, chopped
• 1 tablespoon chili powder
• 16 oz. canned tomatoes
• 16 oz. kidney beans
• ½ teaspoons salt

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Dressing Up Dinner

• Current Recipe
• 1 pound stew beef
• 1 chopped onion
• 1 clove garlic
• 1 can mushroom soup
• ½ teaspoon salt
• 1 cup sour cream
• 4 cups rice

• Revised Recipe
• 1 pound cooked diced turkey
• 1 chopped onion
• 1 clove garlic
• 1 can reduced fat and sodium mushroom soup
• 1 cup non-fat sour cream
• 4 cups brown rice

12
Seasoning the Side

• Current Recipe
• 1 pound green beans
• 2 inch piece of fat back
• water
• ½ teaspoon salt

• Revised Recipe
• 1 pound green beans
• 2 oz. lean ham or pork
• water
• 1 cube low sodium beef bouillon

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In Summary

• To improve the nutritional value of recipe,
  ingredients can be
  
• Substituted - Left out
• Reduced - Added