Modifying Recipes Tips to Modify Recipes Not an

Modifying Recipes

Tips to Modify Recipes • Not an exact science • Start with 1 -2 changes • Basic modifications: • Substitute ingredients • Reduce ingredients • Eliminate ingredients • Write down changes

Cooking Techniques • Baking – to cook in the oven with dry heat • Braising – to brown meat over high heat, then cover and cook slowly over low heat in a small amount of liquid • Sautéing – to cook in a pan, usually with a fat source • Broiling – to cook with intense heat either on a grill or under the broiler • Grilling – to cook on a rack over very hot coals (charcoal) or on a gas grill • Poaching – to cook food immersed in liquid which is barely simmering

Cooking Techniques • Roasting – to cook uncovered in the oven with dry heat, with the addition of a small amount of liquid • Searing – to quickly brown the surface of meat under the broiler or in a pan over high heat on top of the stove in order to seal in the juices • Steaming – to cook food, covered, over a small amount of boiling water. Can also be done in the microwave • Stewing – to slowly cook meats and vegetables in a covered pan, either in the oven or on top of the stove

Healthier Salad Dressings • You can make your own tasty salad dressings • Incorporate balsamic vinegar • Use minimal oil

What about Nuts? • Consider using sparingly • Most nuts contain heart-healthy fats and some protein • Consider using 1/3 – 1/4 of what recipe calls for originally • Consider roasting nuts for more intense flavor • Roast at 350 o for 10 minutes • Dry roast in cast iron skillet over medium heat until browned • What about nut butters? • Find natural nut butters • These will have just nuts and salt • Reduced fat usually has more sugar to replace the fat lost

Dairy Products • Cheese • Mix non-fat cheeses with low-fat cheeses • Consider non-dairy cheese • Use shredded cheese • Use stronger flavored cheese • Milk • Use skim milk instead of whole milk • Saves 60 calories and 8 g fat • Try evaporated skim milk instead of whole milk • Saves 140 calories and 20 g fat • Try almond milk • Saves 125 calories and 5. 5 g fat • To make a creamy sauce: • Mix 1 -2 Tbsp of corn starch or evaporated skim milk with 1 cup of heated skim milk • Season to taste with herbs or a small amount of grated cheese

Dairy Products • Sour Cream • Substitute with: • Fat-free sour cream • Low-fat yogurt • Non-fat yogurt • Greek yogurt (non-fat, plain)

Healthy Baking • Reduce the amount of shortening, butter, margarine by 1/3 – 1/2 • Try light butter • Try using half the amount of oil • Try sugar baking substitutes • Replace the eliminated fat with same amount of one of the below: Applesauce Cranberries Crushed pineapple Grated carrots, zucchini, apples Mashed bananas Mashed or cooked pumpkin, squash, or carrots • Nonfat buttermilk, sour cream, yogurt • Prune puree or prune butter • Mashed black beans • • •

Sugar is not so Sweet! • To reduce calories significantly, consider sugar substitutes, like Splenda and Stevia products • Use fruits for natural sweetness in cookies, cakes and quick breads • Best bets include: raisins, dried apricots, dates, apples and bananas • Enhance the recipe calorie-free, by spicing with: • Cinnamon, allspice, nutmeg, cloves, etc. • Extracts also work well: • Vanilla, lemon, almond and chocolate

Eggciting Eggs! • You can reduce the fat, cholesterol and calories in a recipe by substituting the following for eggs: • Egg whites • Use 2 egg whites for the first whole egg in baking • Then 1 egg white for each additional egg • Egg substitutes • Container will provide conversion rate

Chocolate • Consider replacing with: • 3 Tbsp of unsweetened cocoa powder + 1 Tbsp cooking oil • Same calories and total fat, but less saturated fat • 3 Tbsp of unsweetened cocoa powder + 2 tsp water • Lessens calories and fat content • Works for cakes, brownies and puddings • Try Lily’s, Choczero® or other reduced sugar chocolate when needed

Decrease the Sodium • Start by using half the salt as what is called for in the recipe • Continue to reduce the amount until you find the minimal amount needed to season the recipe • Replace the salt with lemon or lime juice, flavored vinegar, fresh onion or garlic, onion or garlic powder, pepper, chili powder or ginger • Your taste for salt will diminish as you gradually decrease the amount you use

Remember to have FUN in the Kitchen! Be creative! Be experimental! Make it healthy and exciting! Don’t give up! Have fun with it!

Questions? ?