 - Use applesauce or any other fruit purees instead of oil or butter in backed goods.
- Replace one whole egg with two egg whites or two whole eggs with three whites.
- Substitute sour cream for non-fat sour cream, yogurt or pureed low-fat cottage cheese.
- In place of whole milk try skim milk.
- Use evaporated skim milk or low-fat yogurt in place of heavy cream.
- Add different kinds of fruit or vegetable to backed breads to make them more flavorful.
- Add fiber like wheat germ or oatmeal to muffins and breads.
- In place of highly refined products use whole grain, like whole cornmeal, whole wheat flour, and oatmeal.
- To spice up or add zip to meats and vegetables use fruit and vegetables salsas.
- Experiment with a variety of herbs and spices in your dishes to make them unusual.
- Use low sodium or unsalted ingredients to decrease sodium.
- Decrease sugar by ¼ to ¼ in backed goods and desserts. Substitute flour for the omitted sugar. Don’t reduce sugar in yeast breads because sugar feeds the yeast.
- Add spices to backed goods. For example, you may decrease sugar and add cinnamon, cardamom, vanilla or nutmeg to your recipes. This will enhance the impression of sweetness.
- With adding a variety of vegetables to meat dishes, you will reduce the amount of meat you eat and increase your vegetable intake.
- Use sharp cheeses in your cooking. You can use less and still retain flavor or experiment with using fat-free or low-fat cheeses.
- Make marinades with juices and use them instead of oil.
Secrets of Healthy Cooking Methods
- Before cooking trim all visible fat fro meats.
- Keep all stews, stocks, and soups in fridge. Before reheating remove the congealed fat from the surface.
- Use non-stick pans and cooking spray to decrease the need of butter and oil.
- Roast or grill meat on a rack so that fat drips away.
- Microwaving meals requires less or even no fat to cook.
- Poach foods by simmering them in hot liquid, like water, broth, juices, or wine.
- Steam your vegetables in basket over boiling water.
- Bake foods with the use of non-fat marinades to retain moisture.
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