You've probably got hundreds of recipes in your collection but maybe not
all of them are as healthy as you'd like them to be. Which is likely a shame
as there's a good chance that some of those recipes are amongst your
favorites.
How do you go about changing your favorite recipes into ones that are
healthy for you? Even those old family favorites that have been passed down
through the generations.
1. Reduce the amount of fat, sugar and salt in your recipes. You'll be
pleasantly surprised just how much you can reduce the level of fat, sugar
and salt in your recipes without affecting the taste. If you've cut back too
much, it's always possible to add a little bit more salt at the table. You
can reduce the amount of fat by using a non stick pan and an oil spray
rather than slurping oil into the pan. You can also use a slotted spoon to
skim off any excess fat as the recipe cooks. Cutting down on sugar will
depend on what you're cooking, but it's generally safe to try initially
cutting sugar down by a quarter - I doubt you'll notice the difference.
Salt is necessary in recipes for bread as otherwise the yeast won't be
able to do it's job. In other recipes, such as crock pots and stews, you
should easily be able to reduce the salt you use by half with very little
effect on the final taste. You may even find that with an imaginative use of
sauces, you can eliminate salt from some of your recipes entirely.
Remember that some of the ingredients you use may contain salt, sugar or
fat. Read the labels and substitute as necessary. But don't just blindly add
a low fat option without checking that the manufacturer hasn't simply
substituted sugar for fat.
2. Make Healthy Substitutions
As well as examining labels, look for ways to increase the nutrition in
the food you eat. Whole wheat pasta, brown rice, whole grain cereals. All of
these are easy substitutes and will likely enhance the taste of the dish you
are cooking - they have less of the original product removed in the
manufacturing process, which leaves more taste available for you.
3. If possible, delete an unhealthy ingredient
Many recipes react well to variations (you may even find alternatives
listed at the end of the recipe). Substitute frosted ingredients for
un-frosted ones to cut down on sugar, for instance. Be careful with adding
nuts to a dish as they are high in fat (although the fat is usually
considered "good" fat, so don't cut them out entirely). Let your family and
guests add their own toppings such a mayonnaise and sauces. Consider
substituting lower salt, fat and sugar versions of these sauces. And don't
squeeze that maple syrup quite as hard the next time you eat a stack of
pancakes!
Once you start converting your recipes, you'll become more imaginative
and will have a good idea on what is working and what isn't Keep a notebook
handy so that you can remember the successes and adjust the times when the
changes you made weren't as successful as you'd have liked.