Here's a recipe substitution guide which I picked up from a handout called Hearty Helpnings. Substitutions for Healthier Cooking and Baking If the recipe calls for: Substitute: Bread, white Whole-grain bread Bread crumbs, dry, 1 cup 1 cup rolled oats or crushed bran cereal Butter, 1 cup ½ cup applesauce + ½ cup This cheat sheet makes it easy to eat healthy with simple food swaps and substitutions. If butter or shortening is called for, replace it with half the amount of applesauce. add salt to the cooking water. Drain and set aside. Use whole wheat No one will know the difference – except maybe your waistline! •Salad with low-fat dressings 2. rGrilled, steamed, or stir-fried veggies Use these cooking and baking alternatives in your recipes - including subs for bread, pasta, oil, butter and mayo. Healthy Baking Substitutes Make these substitutions when you bake. Here are some suggestions to get you started. 67 Healthy Recipe Substitutions Written by Kate Morin on January 24, 2017 We’re always looking for ways to make our favorite foods healthier without sacrificing flavor. When buying food, we can check the label, but when using a recipe, we might need to make some changes by substituting … Heart Healthy Recipes Healthy Choices Diabetic Recipes Diabetic Foods Diet Recipes Healthy Baking Get Healthy Eating Healthy Healthy Drinks Easy Healthy Recipe Substitutions With these quick and easy ingredient substitutions, cooking heart-healthfully doesn¿t have to be a chore. All this recipe requires are a … Ice Cream Low- or Apr 13, 2019 - Handouts on practical food & nutrition tips from University of Nebraska-Lincoln Extension . Also be sure to reduce the amount of liquid in the recipe by 1/4 It was distributed by KMOX Radio, Medicare-Glaser, and the Jewish Hospital. The MyPlate Holiday Makeover infographic … 25 Heart-Healthy Cooking Tips Reviewed by Taylor Wolfram, MS, RDN, LDN Published February 1, 2019 Reviewed December 2018 Rawpixel/iStock/Getty Images Plus To lower your risk of … … December: Healthy Holiday Substitutions By Lisa Franzen-Castle, MS, PhD, RD Extension Nutrition Specialist UNL Panhandle Research & Extension Center Author E-mail: [email protected] • During the holiday season, eating See more ideas about Nutrition tips, Nutrition recipes, University of nebraska-lincoln. Make healthy substitutions Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Saturated fat can increase your bad cholesterol and clog your arteries. Healthy Baking Substitutes Did you know that your baking recipe that calls for a 1/2 cup of butter can be replaced with applesauce? This recipe proves you don’t have to give up your favorite dishes to eat heart healthy meals. And if you're a fan of baking mixes, then we've cooked up the report that's perfect for you: 20 Best and Worst Baking Mixes . - 1 - Diabetes: Cooking Substitutions How to Reduce Carbohydrates in Your Favorite Recipes Most recipes will still be tasty with less sugar Try decreasing the amount of sugar in a recipe by 30-50% 4 cups Other Easy 4. We all cherish time-honored holiday traditions; yet want to make healthier choices when celebrating the holiday season. Healthy Recipe: Stir-Fry Beets & Carrots – PhillyVoice.com Easy, healthy, and delicious — this low-fat stir-fry beets & carrots recipe makes for the perfect quick meal after a busy day. Look for a list of healthy recipe substitutions. Here’s a lower-fat version of a true classic. Recipe modification tips Adding more fibre, more fruit and vegetables Vegetables and fruit are lower in kilojoules than most other foods, so adding more to a recipe will lower the kilojoule content of the total dish. Recipe Makeovers: 5 Ways to Create Healthy Recipes You love your grandmother’s bread pudding. Know where to go for helpful resources for help on how to eat a heart healthy information 5. . 2. A heart-healthy diet is low in saturated fat. Simple swaps or ingredient substitutions are a great way to revamp classic favorites - making them healthier without sacrificing the memories. The USDA's Dietary Guidelines for Americans emphasizes the need for Americans to reduce the amount of fat, sodium (salt) and added sugar consumed, while increasing the consumption of fiber. . Healthy Substitutions Making reduced-fat, low-calorie food choices a regular part of your daily diet will soon become automatic. Introduce these ingredient substitutions to level up your baking game and you may just find your sweet tooth is even more satisfied! Try . 2. 4. Wish you could trim some of the calories and fat from your favorite sweets? substitutions in the appendix on page 136. For dishes that include fresh fruits, For dishes that include fresh fruits, vegetables, and herbs, consider buying produce at your local farmer’s market. This updated recipe book includes new recipes, along with some of your old favorites. Healthy Baking Substitutes for Sugar Honey Honey works well as a substitute for sugar, you would just want to use 1/2-2/3 cup for every 1 cup of sugar in the recipe. 3. Spray casserole dish with nonstick3. – if a recipe calls for one cup shredded cheese, use half a cup instead. Taste a heart healthy snack Required Materials Food samples of included recipe Handout with DASH diet basics, helpful Create a healthier version of a recipe using tasty Healthy substitutions food chart Simply knowing what to “choose” and what to “lose” when cooking or eating out, will help make every meal a healthy meal. e are proud to be working together to help improve the health of all Americans. www.theHeartinstituteNY.com | 1 888 Heart 78 www.theHeartinstituteNY Printable Recipe Card About SUBSTITUTIONS CHART (Heart Healthy) by freda Course/Dish: Other Breakfast Other Main Dishes Other Side Dishes Other Appetizers Cakes Pies Ice Cream & Ices Cookies Fruit Desserts Puddings Candies Chocolate Other Desserts Other Salads Other Soups Other Breads Other … . Instead of . Make healthy substitutions Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. N07 www.move.va.gov Nutrition Handouts • N07 Version 5.0 Page 1 of 4 Fast-Food Alternatives Eat These Healthy Choices Non-Starchy Vegetables and Fruits 1. –if a recipe calls for one cup shredded cheese, use half a cup instead. A heart-healthy diet also limits foods with added salt, which can increase your blood . OBJECTIVES: Identify and choose healthy ingredient substitutions. 2. Unless otherwise Fat & Cholesterol Butter, margarine, shortening or oil in baked good can be substituted at a 1:3/4 ratio with a healthy oil such as canola, corn, olive, sunflower or any non-tropical oil. Heart-healthy recipe substitutions Choosing frozen meals Potassium Recommended cookbooks and resources Low-sodium sample menu plans for one week Food comparisons Exercise and activity Toggle Submenu Save your It has a… Recipe – Creamy Spinach-Feta DipHandout – Life is Sweet with These Easy Sugar Swaps Infographic Handout – Conquer Cravings with These Healthy Substitutions **Purchase appropriate number of supplies for your participants. A bowl of raw and cooked vegetables with beans and avocado could be a great meal that didn’t require a recipe. o Remember, you don’t always need a recipe. There is also information on heart healthy food substitutions, food safety, and a glossary of terms including other names in Spanish. Try these substitutions to cut down on calories, fat, cholesterol and sodium while keeping the flavor in your favorite recipes. Healthy for Life® 0 by 0 Initiative. 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