Modifying recipes for healthy results

Back in the 1990s the mantra was fat-free foods for better health. Baked goods were modified to eliminate as much fat as possible. Since that time we have learned that certain fats in moderation, such as monounsaturated fats, are beneficial for health. Olive oil, canola oil, avocadoes, and nuts all offer healthy fats. Nonetheless, there are some recipes that could do with a tweak or two.

Traditional recipes that have been handed down often contain the less-healthy saturated fats, such as lard, hydrogenated fat, or full-fat dairy products. Other recipes may overdo the sugar. What can one do to make these foods healthier but still tasty and acceptable?

Here are some suggestions.

Reduce whole eggs. Two egg whites or one-quarter cup of egg substitute will do nicely as a replacement for each egg. Another option is to mix one tablespoon flax meal with 3 tablespoons water, stirring until a gel forms. Chia seeds can be ground and used in this way, also.
Replace whole milk. Skim or 1% works well in baked goods and puddings, although the consistency might be thinner. Use evaporated skim milk for a richer product.
Reconsider sour cream and cream cheese options. I prefer low-fat sour cream in my recipes for flavor and consistency. A fat reducing review can help you construct a clear outline of what you need to focus on to complete your fat loss target if you're a novice; or serve as a reminder for these who are at an advanced or more improve step of their losing weight program. Following are seven steps that can serve as methods for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have misled people into wondering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. For creamy options, try Neufchatel cream cheese with its reduced-fat content. Laughing Cow offers a line of low-fat wedge cheeses. Another option is Farmer cheese with less than three grams of fat per one ounce serving.
Sample reduced-fat aged cheeses. Part-skim mozzarella, Kraft 2% Cheddar, and Cabot Sharp Light and Extra Light cheeses are tasty and melt just fine.
Vary the fat in some baked items. Instead of solid fats, substitute canola oil (or other favorite). This works well in brownies and cookies. I use just half the amount of total fat called for in the recipe. My kids cant tell the difference.
Use applesauce or prunes instead of fat, or at least part of the fat. I can hear the groans now. But this really works. Applesauce is great in white cake mixes, mashed dates in chocolate mixes, and peach or pear puree (i.e. baby food) in yellow or orange mixes. With a blender or food processor it is easy to whip up homemade puree, too.
Switch out baking chocolate. Substitute three tablespoons cocoa mixed with one tablespoon oil for a less saturated fat version than the chunk baking chocolate.
Reduce the sugar. Sugar can be reduced by a third without affecting the flavor or tenderness of your product.
Add extra flavor with spices. Fat adds flavor to food. No doubt about that. So add cinnamon, vanilla, or other favorites to enhance your baked goods when reducing fat.

Now for a few cautions. Keep the ratio of wet to dry ingredients roughly the same as in the original recipe. Speaking from experience, cookies can be on the dry side if one gets too heavy handed with oats, flax, and wheat germ in the name of healthy additions. And if the recipe is new, try it first as written so that you know what the items original flavor and texture characteristics are. Then you can experiment.

For other recipe modifications, visit Cooking Light for cookie and cake suggestions.

(Disclosure: At the time of writing this article, the author had no known financial interest in any name brands mentioned. Brands were used as examples only.)

Photo Credit: phanlop88/FreeDigitalPhotos.net

The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.

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