Revitalizing Your Recipes

The University of Georgia Cooperative Extension Service

Why Should We Eat Differently?

• Epidemic of obesity in all age groups

• More and more people diagnosed with chronic diseases like diabetes, heart disease, high blood pressure

• Increased costs for medicine and treatment

Nutrition is Food!

Ways to Cut Fat and Cholesterol

Cutting the fat and cholesterol• Use non-stick

sprays and non-stick pans

• Use oil instead of butter, solid margarine or shortening

• In baked goods, use ¼ less fat than recipes lists

Oil

Cutting Fat and Cholesterol

• Choose non-fat and low fat dairy foods

• Substitute evaporated skim milk for cream

• Use 2 egg whites or ¼ cup egg sub for each egg

Cutting Fat and Cholesterol• Trim fat from meat

and remove skin from poultry

• Rinse cooked ground beef in colander

• Chill soups and stews and spoon off fat before reheating

Cutting Fat and Cholesterol

• Bake • Broil• Boil• Grill• Microwave• Rarely fry No

Cutting Fat and Cholesterol

• Make gravy and sauces without fat – thicken with cornstarch

• Cook vegetables in low fat, low sodium broth or bouillon

Ways to Cut Sugar

To cut sugar

• Cut sugar by ¼ to 1/3 in recipes

• Don’t cut sugar in cakes or yeast breads

• Don’t add sugar when canning or freezing

To cut sugar

• Buy fruit canned in juice or unsweetened frozen fruit

• Add vanilla or cinnamon to provide sweet taste

Ways To Cut Salt

To cut salt

• Cut salt in recipes by ¼ to ½

• Choose low sodium products

• Use herbs and spices

• Add small amounts of wine

Ways to Increase Fiber

To increase fiber

• Replace up to ½ of the white flour with whole wheat flour

• Add crushed whole grain cereal to meatballs, meatloaf and as a casserole topping

To increase fiber

• Use brown rice, bulgur, oatmeal, whole cornmeal, whole wheat couscous and barley

• Stretch entrees with vegetables, whole grains and fruits

To increase fiber

• Add fruit to muffins, pancakes, salads and desserts

• Add vegetables to breads, egg dishes, casseroles, soups and salads

Let’s modify a recipe – Hamburger Casserole

• 1 pound ground beef• 1 onion, chopped• 1 clove garlic, minced• 1 can condensed mushroom soup• ½ teaspoon salt• 1 cup sour cream• 4 cups cooked white rice

Let’s modify - Pancakes

• 1 large egg• 1 cup all purpose

flour• ¾ cup whole milk• 1 tablespoon

sugar• 2 tablespoons

melted shortening

3 teaspoons baking powder

• ¼ teaspoon salt• Shortening or

margarine for greasing skillet

In summary

• Modified recipes can taste good• Be willing to experiment• Change only 1 or 2 ingredients at a

time in each recipe• Look for cookbooks with modified

recipes

Developed by

Connie Crawley, MS, RD, LDThe University of Georgia

Extension Service Nutrition and Health Specialist