Cooking-Healthy Recipe Changes
Healthy recipes - Healthy foods - Learn how to substitute one item for another to change the recipes you love.
Healthy Recipes - tips and ideas on converting your favorite recipes into healthy eating. How and what to substitute. Low fat, low sugar, and smart eating is the recipe for a more active, healthier you.
Sugar is everywhere, try to reduce or eliminate this item as much as possible.  When I say sugar I’m including all sugars, sucrose, high fructose corn syrup, even the natural sugars such as honey.

In recipes sometimes sugar is the key to how something turns out…so change the recipe to another one that sugar and fat are not the major items that create texture. 

An example of this is making oatmeal cookies with applesauce instead of shortening, substituting whole wheat flour and using ½ the amount of sugar and add a sugar alternative for any additional need for sweetening. I make a killer applesauce cookie that works great for either a snack or breakfast on the go. No fat, limited sugar, totally healthy and great tasting….What more could one ask for?
Reduce the overall fat content of your meals…and change the type of fats if you haven’t already.  Go with heart healthy ones such as olive oil and canola oils. Reduce or eliminate trans-fats, which have been linked to problems with cholesterol and heart disease. Milk products should be low or fat free.

Choose lean meats. Chicken and turkey should have the skin and excess fat removed. If you are buying ground meats pick the lowest fat content as you can. One bit of information about ground turkey. Unless you purchase ground breast or the low fat varieties you are actually consuming more fat and almost as much cholesterol in turkey products than you would have in a lean piece of sirloin. Read those labels thoroughly.
Portion control is a major portion for weight loss.  The recommended portion of meat for an adult is 3 ounces. That is not a large piece of meat, but it is quite enough protein for body maintenance. One thing we have to remember protein is calorie heavy. If you have that big 6 or 8 ounce steak you might be consuming almost half of your entire daily calories in one item. At that rate if you are not now overweight given time you probably will be will be.
Make any recipe more healthy. This simple guide will give you ideas on how and what you can do to modify almost any existing recipe.

Sweetening – Sugars may be reduced from ¼  to ½ in most recipes. If you want to use an artificial sweetener there are a number on the market today that are very good. If you deside to utilize these items,  then you can totally eliminate free sugar.

If this is not an option for you then sugar may be reduced from ¼  to ½ in most recipes.  To retain good flavor add spices such as cinnamon, cloves, allspice, or nutmeg. Flavorings such as vanilla, almond or maple flavoring will compliment and enhance sweetness.

Fats – Fats can generally be reduced by ½. To retain moisture add unsweetened applesauce, mashed bananas, canned pumpkin or pureed fruit such as peaches or prunes. 

Salt can be reduced in most foods by at least ½ or eliminated altogether. There is one exception, any food that uses yeast needs salt for proper leavening.
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