Healthy substitutes in cooking pdf

Healthy substitutions food chart simply knowing what to choose and what to lose when cooking or eating out, will help make every meal a healthy meal. Soul food makeoverheart healthy african american recipes. Jan 01, 2020 top 20 healthy recipe ingredient substitutions. Check out my healthy 90s snacks remakes video, where i healthify 5 classic 90s snacks, and use some of these healthy baking substitutions in the process. Smart substitutions to eat healthy american heart association. Use our clean eating food list and swap out unhealthy ingredients as much as possible. The color of the prunes will change the batter color, so use this swap when baking. The use of substitutes in cooking is an adjustment with the availability of foodstuffs. Be careful, though using more than half a cup at a time could allow the flours bitterness to take over. Select plain or nosugaradded yogurt to control calories. These snapeddeveloped materials are examples of how programs teach cooking. For more healthy snack ideas, see our healthy snacks100 calories or less tip sheet 81 kb. Healthy substitutions food chart simply knowing what to meals.

Baking and cooking ingredient substitution chart whats. If the directions say to baste in oil or drippings, use wine, fruit juice, vegetable juice, or fatfree vegetable broth instead. Healthy cooking quiz centers for disease control and. Substitutes can be tricky in baking, so when using. Corn syrup, molasses, maple syrup, or agave nectar all work as 1. Finding a healthier food substitution it is important to understand that not all substitutions are created equal, and while it may save you calories from fat, it can possibly increase calories in other areas such as sugar and sodium.

We hope you enjoy these healthy recipes as much as we did creating them. Substitutes for white flours added to most baked goods will result in a reduced volume and a heavier product. Sep 27, 2019 this healthy baking substitution guide will give you options for healthy substitutes when you bake. Ask youth what they know about making substitutions in cooking and or baking. Cooking is an art, for some, a hobby and a stress buster. Pureed fruits such as pumpkin, applesauce, bananas and prunes are excellent fat substitutes in baking. Serve fruit instead of cookies or ice cream for dessert. Indulge your sweet tooth healthfully healthy recipes. Use this free printable to give you healthier options. Deliciously healthy dinners contains 75 heart healthy recipes.

Making healthy food choices lots of nonstarchy vegetables wholegrain foods fish 2 to 3 times a week lean cuts of beef and pork remove skin from chicken and turkey nonfat or lowfat dairy products water, unsweetened tea, coffee, and caloriefree diet drinks instead of drinks with sugar. Healthy baking and cooking substitutes clarks condensed. This document is for informational purposes only and is not intended to take the place of the care and attention of your personal physician or other professional medical services. Edamame, cucumber salad limit these less healthy choices 1. In my opinion, just another way for the food industry to make money. Healthy alternatives to make your meals better for you. Instead of frying in oil or butter, try baking, broiling, or poaching. Whole milk and heavy cream tend to rack up the fat and calories in baked goods. These healthy substitutions can help you cut down on saturated or trans fats, while noticing little, if any, difference in taste. Eggs two egg whites or 14 cup egg substitute for each whole egg ground meat extralean or lean ground beef, pork, chicken or turkey meat add vegetables and mix in with meat meat tofu or soy based for a meatless substitute poultry dark meat poultry white meat chicken or turkey poultry with skin poultry without skin grains group. Eat fruits canned in their own juice rather than syrup. The mild flavor of unsweetened applesauce works particularly well in. Cooking spray, olive oil, transfatfree margarine or canola oil.

Here is a quick reference guide for healthy baking and cooking substitutes, to help you reach your goals. Use a can of pumpkin in a box of cake mix, with no added egg or oil, to make minimuffins. To heat and melt sugar in a sauce pan until the sug ar turns brown and is ready to be drizzled on pastries or other baked goods. Healthy ingredient substitutions for cooking mind over munch. The ultimate guide to baking substitutions chart and list. Tis the seasonings herbs and spices are at the heart of most of the worlds best cuisines. Clean eating food list substitution chart almost any recipe can be converted to a healthy meal by focusing on real ingredients. Besides being loaded with antioxidants and healthy fat, olive oil has been found to promote healthy bones, a healthy heart and even a healthy mind. Eat freshly prepared meals preparing meals with fresh or minimally processed ingredients can. Healthy baking substitutes for oil unsweetened applesauce. I think that if you are wanting to make permanent changes, and transform your eating habits for good, then you have to make a lifestyle change. Use equal amounts of oil for melted shortening, margarine, or butter.

See below a list of common processed food and ingredients with 300 healthy substitutions. Snaped programs teach people how to cook with the tools that are available. Recipe smart standins for healthy cooking use the following tips to trim excess calories, fat, and cholesterol from your favorite recipes. Clean eating food list substitution chart to make you healthier. Applesauce works great in place of oil in baking recipes. And, if youre curious about healthifying more of your favorite recipes and everyday cooking, check out part 2 of this ultimate guide. From dips to desserts, healthy holiday eating is within reach if you follow these tips to cut fat and calories without sacrificing taste. Fast food alternatives eat these healthy choices nonstarchy vegetables and fruits 1. Healthy substitutes for cooking, eating, and cravings. Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking.

Unless otherwise noted, use the same amount of the substitute as the recipe calls for the original ingredient. I am sure you wouldnt want to alter the taste of what you are planning to prepare, just because you are using substitutes. Bread, white wholegrain bread bread crumbs, dry, 1 cup 1 cup rolled oats or crushed bran cereal butter, 1 cup. Use healthy monounsaturated and polyunsaturated fats, such as olive oil, canola oil and corn oil for cooking, baking and eating. Healthy alternatives to make your meals better for you greatist. Articles, nutrition, tips im asked about my diet a lot but what people should ask me is what i use to substitute so that i not only stay sane while on a calorie deficiency, but also give into my cravings pretty much whenever i want in a healthy way. Smart substitutions to eat healthy these healthy substitutions can help you cut down on sodium, sugar, saturated fats, trans fats and cholesterol, with little, if any, difference in taste. Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrusgrapefruit, lime, orange, and lemon all work wellfor a little extra flavor. Instead of full eggs, try 2 egg whites or 14 cup egg substitute for each whole egg. Try adding spices to recipes instead of salt for added flavor. I put olive oil in everything and tend to avoid using butter in the food. You can make many of your favorite recipes healthier by using lowerfat or nofat ingredients. Food textures play a big role in whether we like or dislike certain foods. Evaporated skim milk can be substituted for heavy cream cup for cup to lighten up cakes, scones, whipped cream, and biscuits.

Use nonstick pans to reduce the amount of oil needed for cooking. Reducedsodium bacon reduces sodium by 40 percent, calories by half, and fat by about 60. Cool soups and gravies and skim off fat before reheating them. Top healthy recipe ingredient substitutions original ingredient. University of californialos angeles center for human nutrition. Just one nonalcoholic cup contains almost 350 calories, 19 grams of fat, and 21 grams of sugarnearly the recommended amount of sweet stuff for an entire day. Sour cream substitutes plain lowfat yogurt fatfree sour cream fullfat cheese substitutes lowfat, skimmilk cheese cheese with less than 5 grams of fat per ounce ricotta cheese substitutes lowfat or cottage cheese nonfat or lowfat ricotta cheese ground beef substitutes extra lean ground beef lean ground turkey or chicken sausage substitutes. In virtually any baked good, replacing substitute 78 cup of wholewheat. Heart healthy substitutions baking, cooking and snacks.

Topics include cooking tools, food preparation, and substitutions. The nhs advises that within a healthy, balanced diet, a man needs around 10,500kj 2,500kcal a day to maintain his weight. Use this list of popular healthy ingredient substitutes. It also can protect against certain types of cancer, obesity and type ii diabetes. You can cut sugar in a recipe by as much as to 12 and still be completely fine. With these quick and easy ingredient substitutions, cooking hearthealthfully doesn. Skip the top crust when making pies and use fresh or frozen berries rather than canned filling. If the directions say to baste in oil or drippings, use wine, fruit juice. I happen to be believe in full fat cooking as opposed to lowfat. Youth will be able to demonstrate a healthy substitution in at least one recipe. Were trained to think baking recipes cant be messed with at all, but the truth is, healthy baking substitutes and recipe modifications can often be used without compromising flavor and texture. Top 20 healthy recipe ingredient substitutions handout nutrition and food safety workshop for quantity food providers. Eggnog may be a holiday favorite, but the festive libation is also a nutritional nightmare. This section includes dozens of recipe substitutions, some simple tips to reduce the amount of fat in your cooking, and other useful ideas for healthy eating.

Food amount fatfree or lowfat milk milk substitute soy, rice, almond, cashew evaporated milk nonfat or lowfat yogurt including greek kefir 1 cup 8 oz. Oct 16, 2019 butter, margarine or shortening to prevent sticking. More than twothirds of these recipes were created for the national heart, lung, and blood institute nhlbi by a culinary institute of america trained chef and a james beard foundation awardwinning registered dietitian. Purdue university school of consumer and family sciences.

Substituting baby prunes for oil and butter cuts more than half the fat and calories. Jun, 20 whats your favorite healthy baking substitution. Use an equal amount to replace some of the butter, oil, or shortening. Conquer cravings with these healthy substitutions we have all experienced food cravings and often those cravings have to do with texture like something creamy or crunchy. Talk with your doctor if you have questions about individual health concerns or specific treatment options. Healthy cooking and snacking, eat right, nhlbi, nih. Compiled by cheryl armstrong, mba, rd, cd for the nutrition and food safety workshop for quantity food providers, april 27, 1999. A mixture of ingredients like butter, sugar and eggs. Lightly spray saucepan with nonstick cooking spray.

The mild flavor of unsweetened applesauce works particularly well in muffins and cakes. Substitutions for healthier cooking and baking if the recipe calls for. Theres no better way to add excitement and depth to your healthy athome dishes. Healthy baking substitution printable baking substitutes. Substitute no more than 14 of white flour in a cake to ensure success. Clean eating food list substitution chart to make you. Luckily, weve come up with 15 healthy junk food alternatives that will hit the spot and keep you eating healthy and feeling good. These healthy substitutions can help you cut down on sodium, sugar, saturated fats, trans fats and cholesterol, with little, if any, difference in taste. Dont forget to scroll to the bottom and print the free free ultimate healthy baking substitutes pdf. Fatfree or lowfat cream cheese, neufchatel cheese, or pureed lowfat cottage cheese.

In other recipes, you can substitute whole wheat flour for 14 to 12 of white flour. Postcore food preparation and recipe modification content overview this session begins with a healthy cooking quiz. Share with us in the comments below, and dont forget to check out our full list of healthy recipe substitions. That way you can have it in your kitchen whenever you feel the need to healthy a recipe up. High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Participants learn ways to make recipes healthier, including how to substitute lower fat foods for highfat foods. For me, ive never been one to follow a particular diet.

They make desserts denser, so try a 25 to 50 percent trade to find the right ratio. Participants also learn helpful tips on how to select a good cookbook. Added sugar is associated with many serious diseases, including diabetes and obesity. Mar 12, 2017 clean eating food list substitution chart almost any recipe can be converted to a healthy meal by focusing on real ingredients.

Slim down your sweets and score an extra dose of nutrients by using fruit and veggie purees. Here are 8 healthy substitutes you can use instead. Butter, margarine or shortening to prevent sticking. The next page contains a list of healthy substitutions.

A free healthy baking substitutes pdf practically homemade. Top us food blog, practically homemade, shares their free healthy baking substitutes pdf. Heart healthy substitutions baking, cooking and snacks swapping out and rinsed in brownies is a great way to of protein. Cooking spray, olive oil, transfatfree margarine or canola oil eat freshly prepared meals preparing meals with fresh or minimally processed ingredients can eliminate up to 50% of your sodium intake egg whites or egg substitute fatfree frozen yogurt fatfree milk fatfree sour cream fruit canned in own juices. A few tablespoons of flax seeds, oldfashioned oats, protein powder, or wheat germ can be blended into the smoothie to. From salty chips to sugary ice cream cones, the taste of junk food can be ohsotempting. Looking to save on fat, calories, or sodium in your favorite recipes. Handout substitutions for healthier cooking and baking. Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out. Substitute just the egg whites for whole eggs or use an egg substitute. Healthy cooking and baking substitutions fat reduction instead of. Add onions to saucepan and saute for about 3 minutes. Our most popular recipes on instagram in 2019 from our slowcooker mushroom soup with sherry to our chicken cutlets with sundried tomato cream sauce, our followers have eaten up pun intended so many of our recipes.