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How do you make heavy foods healthy?
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I have several family members with different medical requirements, so I use various techniques (mostly learned at Weight Watchers). I substitute yogurt or light sour cream for regular sour cream. Depending on the recipe, I cut back on the fat and salt used. Same thing with sugar, or for cookie recipes, I will use Splenda or a combination of Splenda and sugar. If the recipe calls for canned soup, I will try to use a lower sodium soup.
The healthiest change I have instituted at our house over the past year has simply been making Moderation the key. Don't diet: Try it!
I always replace the oil called for in most brownie mixes with excellent results. Just use an equal amount ( often 1/3 cup ) of light mayonaise ; applesauce; fat- free sour cream ; fat free plain or vanilla yogurt; fat free sugar free chocolate pudding (from a pudding cup); baby food fruit purees. Any of these work perfectly - the brownies will have a bit of a cake like texture but they are still delicious & no one is the wiser. I use fat free sour cream to make holiday dips & fat free ricotta for lasagna and again, no one can tell ! Splenda is also a great way to replace sugar in foods. We always avoid frying and bread chicken and cook it in the oven ( along with fries this way too). They come out just as crispy & delicious !
I've switched to soy milk, smart balance, stevia and eating more veges and fruit and have dropped 6 lbs without really trying over the past couple of months.
I make things lighter by using low fat/healthy choice cream of mushroom soup instead of regular in casseroles and using reduced fat dairy products. I don't taste a difference with light vs. regular but saves the calories!
I replace oil in baking with applesauce. It tastes great, leaves it moist and the best part is its healthy!
We switched to lean ground turkey for most ground beef recipes.In baking, I can sometimes replace some of the butter with oil; less fat, but still have the great butter flavor.
I also replace oil with applesauce, and all my bake goods are really good now. I don't feel bad eating some once in awhile. I also use cooking spray instead of oil in my pan, that way my food doesn't stick, and I'm cooking much healther.
When I make chili, I replace half the ground beef with meatless crumbles and add more beans.
saute veggies to put in dips.
I always substitute low fat ingredients for full fat. This doesn't affect the taste but cuts down on calories and fat.
i substitute non fat greek yogurt and almond and coconut milk in recipes for sour cream, milk, cream, etc ....
Do not fry anything unless it is just a little olive oil. Many fried items can be baked in the oven.
I just try to add as much vegetables as possible to the meal - a salad or veggie side dish so that people can fill up on that. And moderation of course. Something really rich and heavy can be really satisfying in small amounts with something lighter on the side.
There's always something you can swap out, margarine for butter, applesauce for oil, Mrs. Dash for salt, etc. Read labels and choose 2 percent cheese over full fat cheese, skim milk instead of regular. It becomes a habit after awhile
I can always find ways to add extra nutrition to dishes, like substituting spinach for lettuce on sandwiches and for salads, adding grated carrots to chili, keeping yogurt on hand for baking, dips, toppings. We eat very healthy foods anyway so it is a fun challenge to find ways to make them even healthier.
Bake dont fry, use smart balance instead of butter.
I've used pumpkin instead of oil before. I also skimp on sugar when baking. If it says 1/2 cup, I use closer to a 1/3 cup.
THANKS FOR ALL THESE TIPS.....i WILL BE SURE AND TRY THEM OUT!
I love "sneaking" in all sorts of vegetables in various recipes. Like zucchini in meatloaf, sweet potatoes in various stews or chilis.
I use applesauce instead of oil in a lot of the baking and cut back on the sugar and LOVE to use wheat flour and wheat bran in lots of my baking...
I have switched to open face sandwiches (on one slice of bread). These seem as satisfying as a two-slice sandwich.
I use fat free cottage cheese (made smooth in my food processer) for high fat sour cream in dips.
A really easy switch is to just use low fat products (sour cream, soups, etc) instead of the regular ones.
wow!! will try them all!!, thanks
I try to make meatless or seafood dishes at least twice a week, and get more fruits and vegetables into our daily diet.
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