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Healthy Recipe MakeoversBy Carey Emmons, RD, LDN Yes, the new year's in full swing and with it, another year of opportunities to improve your health. How are you doing so far? The last thing you want to do is to sabotage your resolution to eat healthier by spoiling it with high-calorie, high-fat items. Fortunately, you have options. Show your love for yourself (and others) in a more health-conscious way this year with lower calorie, more nutritious sweet treats, appetizers and entrees made using a few simple recipe substitutions. Here are a few quick examples to get you started: Cinnamon Raisin Muffins Prep time: 15 minutes; bake time: 15 minutes; serves 12
What You Do: Pour all ingredients (except raisins) into a large bowl. Stir until well-blended. Now stir in the raisins. Spoon into paper-lined muffin trays. Bake at 350° F for 15 minutes. Why It's Better: Using whole-wheat flour in place of refined white flour is more healthful because whole-grain flour contains vitamins, minerals, antioxidants and fiber, unlike white flour, which has been stripped of all nutrients except for the vitamins and minerals that are added back in as part of the enriching process. Also, using egg substitute in place of regular eggs saves about 12 grams of fat, as well as using applesauce (in place of oil) cuts out about 960 calories! Chocolate Chip Cookies Prep time: 20 minutes; cook time: 10 minutes; serves 24
What You Do: Preheat oven to 325° F. Cream together the low-fat butter, sugar substitute and brown sugar until smooth. Beat in the egg substitute a little at a time, and then stir in the vanilla. Dissolve baking soda in hot water. Add to batter. Stir in whole-wheat flour and chocolate chips. Scoop with a medium ice cream scoop onto ungreased pans. Bake for about 12 minutes or until edges are slightly brown. Why It's Better: Most low-fat butters have about 28 percent less saturated fat then regular butter. (Find one without hydrogenated oils!) Using a calorie-free sugar substitute (in place of white sugar) saves about 774 calories, and using egg substitute (in place of regular eggs) saves about 6 grams of fat. Also, using whole-wheat flour increases the fiber content in the recipe. Hot Artichoke and Spinach Dip Prep time: 15 minutes; cook time: 25 minutes; serves 12
What You Do: Preheat oven to 350° F. Lightly grease a small baking dish. In a medium bowl, mix together cream cheese, mayonnaise, Parmesan cheese, Romano cheese, garlic, basil and garlic salt. Gently stir in artichoke. Transfer the mixture to the prepared baking dish. Top with mozzarella cheese. Bake for 25 minutes until bubbly and lightly brown. Why It's Better: Using fat-free cream cheese saves about 9 grams of fat, and using fat-free mayonnaise saves about 175 calories. Using part-skim Parmesan and Romano cheese and fat-free mozzarella saves about 48 grams of fat! Baked Ziti Prep time: 20 minutes; cook time: about 35 minutes; serves 6
What You Do: Preheat oven to 350° F. Pasta may be prepared as per directions on packet and drained. Beat egg substitute in a bowl, adding part-skim ricotta cheese, basil, garlic powder and 1 cup part-skim mozzarella; mix. Cooked pasta can now be added with spaghetti sauce (2 cups). Pour 1/2 cup of spaghetti sauce into 13x 9 pan, top with ziti mix and remaining sauce. Sprinkle the leftover mozzarella and Parmesan cheeses over the top. Cover with foil and bake for 20 minutes. Remove foil and bake again for 10-20 minutes until bubbly and golden brown. Why It's Better: Although whole-wheat pasta and refined white pasta have a similar number of carbohydrates per serving, the whole-wheat version will keep you fuller longer due to the higher fiber content. Using egg substitute in place of regular eggs saves about 6 grams of fat, and using fat-free ricotta cheese, and part-skim Parmesan and mozzarella can save about 50 grams of fat! Also, there is a higher level of lycopene in the spaghetti sauce (lycopene has been shown to fight certain cancers) because cooking breaks down cell walls, releasing and concentrating carotenoids. Low-Fat Crustless Quiche Prep time: 15 minutes; cook time: 55 minutes; serves 8 What You Need:
Why It's Better: By using egg substitute instead of real eggs, you save about 48 grams of fat and avoid the cholesterol found in whole eggs. Also, by using fat-free half and half, fat-free cheddar cheese and turkey bacon, you save over 125 grams of fat! Carey Emmons, RD, LDN, is a registered dietitian and licensed dietitian/nutritionist specializing in wellness dietetics and weight management at the Rothman Institute, a leading orthopedic practice in the greater Philadelphia area. |
