- Fat- for baked goods, use 1/2 the butter, shortening, or oil and replace the other half with unsweetened applesauce, mashed banana, or prune puree.
- Sugar- reduce the amount of sugar by 1/3 to 1/2. Add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond to enhance sweetness.
- Sodium- reduce salt by ½ in baked goods that don’t require yeast. For foods that require yeast, don’t reduce the amount of salt needed for leavening. For most main dishes, salads, soups, and other foods, you can reduce the salt by ½ or eliminate it completely.
- Whole-wheat flour for 1/2 the all-purpose flour in recipes.
- Rolled oats, crushed bran cereal, ground flax seed or wheat germ added to breadcrumbs, or baked goods/muffins.
- Pureed Vegetables or Fruit to sauces, soups and baked items.
Change the Method of Preparation:
- Healthy cooking methods include- braising, baking, broiling, grilling, and steaming instead of frying.
- Baste meat or vegetables in low sodium vegetable broth instead of oil or meat drippings.
Check out this recipe for a lightened up Pumpkin Pie:
Recipe from: Food & Health Communications, Inc.
Ingredients: Serves 8
4 Whole grain Cereal Bars ( apple flavor)
1/ 4 Cup Graham Crumbs
1 16 oz. Can Pumpkin
1/2 Cup Egg Whites
1/2 Cup Sugar
1 Tbsp. Pumpkin Pie Spice
1 12 oz. can evaporated skim milk
Preheat the oven to 350°.
Puree the cereal bars with the graham crumbs in a food processor. Lightly spray
9" glass pie pan with vegetable cooking spray. Pat the cookie crust into the pan
evenly. You want the top of the crust to be below the rim of the pan. Lightly spray crust
with cooking spray and pre-bake for 7 minutes at 350°. Puree the filling in a food processor or blender. Pour into the crust, slightly over the top and bake for 45-55 minutes at 350 degrees. The pie is done when it is firm in the center. Enjoy!
190 calories, 0.5 gm fat,
0 gm saturated fat, 0 mg cholesterol,
160 mg Sodium