Recipe modifications with nutrition in mind

January 24, 2007 in Kitchen Tips and Gadgets

Looking for ways to cut the fat in your favourite recipe? Or perhaps you're short an ingredient? The following ingredient substitutions will help you boost fibre, cut sugar or lower the fat in your family's recipes.

 

Ingredient	Substitution
All-purpose flour (white)	Increase the fibre content of your baking by adding whole wheat flour for half or all of the all-purpose flour called for.
Brown sugar (for topping baked goods)	Instead of sprinkling brown sugar on baked goods, use ground flaxseed in its place - it's sugar-free and rich in an omega-3 fatty acid called alpha linolenic-acid.
Butter, margarine, shortening or oil (baking)	Use unsweetened applesauce or mashed bananas for half to two-thirds of the required fat.  This works especially well in muffins and quick breads.
Buttermilk (1 cup)	1 cup low fat soymilk  or plain milk mixed with 2 tsp white vinegar works just as well and cuts the fat.
Coconut milk	Mix an equal amount of low fat milk with coconut extract (1/4 tsp for every cup) to give that rich coconut taste, minus the fat!
Dry bread crumbs	Use rolled oats or crushed bran cereal to up the fibre content in recipes.
Eggs	Replace 1 egg in baking with 1 tbsp ground flax mixed with 3 tbsp water.  It will bind ingredients just as well and provide a boost of fibre.
Regular ground beef	Extra lean ground beef, ground turkey or ground chicken lowers the fat in a recipe and are interchangeable.
Heavy cream (in soups)	Use mashed potatoes or mashed carrots in place of the cream to thicken soups.  Also try silken tofu; it will absorb the flavour of the soup and give a creamy consistency.
Oil or fat for basting	Instead use juice or low sodium stock to cut the fat - without compromising flavour.

All research on this web site is the property of Leslie Beck and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.

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