Friday, October 19, 2012

31 days of fitness- Day 19-Foodie Fridays- Healthy Swaps

Reduced-Fat Swap for Margarine
Baking product: Musselman's Unsweetened Applesauce

Baking tip: Cut fat and boost vitamin C in baked goods by using unsweetened applesauce to replace half or more of the margarine, shortening, or oil.

Antioxidant-Rich Swap for Unsweetened Baking Chocolate

Baking product: Hershey's Cocoa, Naturally Unsweetened

Baking tip: Use 3 tablespoons of this antioxidant-rich cocoa plus 1 tablespoon of canola oil to replace 1 ounce of unsweetened baking chocolate.
 
Lower-Sodium Swap for Baking Soda
Baking product: Ener-G Baking Soda

Baking tip: This baking soda substitute saves you more than 1,200 mg of sodium per teaspoon, so it's a smart swap if you bake a lot.
 
Cholesterol-Lowering Swap for Flour
Baking product: Quaker Oat Bran Hot Cereal

Baking tip: Add cholesterol-lowering soluble fiber to your recipes by replacing a few tablespoons of flour with oat bran. It keeps baked goods moist, too.
 
Higher-Antioxidant Swap for Regular Sugar
Baking product: Florida Crystals Organic Cane Sugar

Baking tip: This sugar is less refined than regular white sugar but bakes the same. Studies suggest the less refined sugar is, the higher its antioxidants.
 
Lower-Sodium Swap for Baking Powder
Baking product: Hain Featherweight Baking Powder

Baking tip: Replace your baking powder with this sodium-free version (made with potassium chloride) to save 480 mg of sodium per teaspoon.

Note: Hain Featherweight Baking Powder has 70 milligrams of potassium per 1/8 teaspoon serving. Ask your doctor before using this product, as potassium can pose problems for people with kidney disease.
 
Good Fat Swap for Regular Canola Oil
Baking product: Spectrum Organic Canola Oil

Baking tip: This all-purpose canola oil was obtained by a mechanical (expeller-pressing) rather than chemical method. It's high in good monounsaturated fat.

Healthier Swaps for White Flour

Baking products: Gold Medal Whole Wheat Flour, King Arthur White Whole Wheat Flour, and Bob's Red Mill Whole Wheat Pastry Flour

Baking tips: Higher in fiber and antioxidants than refined (all-purpose) flour, whole wheat flour can replace up to half the refined flour in recipes. White whole wheat flour bakes like traditional whole wheat flour but is light in color because it's from white wheat.
 
Healthier Fat Swap for Butter
Baking product: Smart Balance 50/50 Butter Blend

Baking tip: A tablespoon of this trans-fat-free butter blend has 160 mg of heart-healthy EPA and DHA omega-3 fat and 2 grams less saturated fat than butter.

Bonus! Add Antioxidant-Rich Walnuts

Baking product: Gurley's Golden Recipe Chopped Nuts

Baking tip: Add chopped walnuts to your baking recipes to boost your intake of heart-healthy antioxidants and omega-3 fats.

Use Baby Prunes, Not Butter
When your recipe calls for: butter, margarine, or oil
Use this ingredient instead: baby prunes
Best used for: brownies, dark quick breads
Why substitute? Substituting baby prunes for oil and butter cuts more than half the fat and calories.
Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. The recipe will bake up denser and have more moisture. Also, be sure to snip the tips of the prunes and finely chop them for the recipe
 
Use Mini Chocolate Chips, Not Chocolate Chunks When your recipe calls for: milk chocolate chunks
Use this ingredient instead: 1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate
Best used for: baking
Why substitute? Using mini chocolate chips means that every bite still has the sweet flavor, but by using less overall you cut the calories. If you sub dark chocolate (with 70 percent cocoa and cocoa powder) you gain flavonoids that help keep blood vessels clear and flowing. Dark chocolate also can increase levels of HDL, or "good" cholesterol, by up to 10 percent, according to a 2006 study in Finland.

Use Low-Fat Yogurt and Cottage Cheese, Not Sour Cream
When your recipe calls for: sour cream
Use this ingredient instead: equal parts low-fat yogurt and low-fat no-salt-added cottage cheese
Best used for: dips, salad dressings
Why substitute? The combination of the yogurt and cottage cheese gives your recipe lower fat content with the same consistency. If you choose the no-salt added cottage cheese, your dip will also be lower in sodium.
Tip on making the switch: Puree the yogurt and cottage cheese in a blender for a smooth consistency.

Use Marshmallow Creme, Not Butter
When your recipe calls for: butter or margarine
Use this ingredient instead: marshmallow creme
Best used for: Frosting
Why substitute? One serving of marshmallow creme has no fat or cholesterol, compared with the 11.5 grams of fat and 31 mg of cholesterol in one serving of butter. Using the marshmallow creme will also give your frosting a sweetened taste and thicker consistency.
*Note: The marshmallow creme will significantly sweeten the recipe. Add the creme gradually and taste it as you go. You may not need the entire measurement of creme.

Use Lean Ground Turkey, Not Ground Beef
When your recipe calls for: ground beef
Use this ingredient instead: lean ground turkey breast or meatless crumbles
Best used for: meat sauces, burgers, meat loaves, tacos
Why substitute? Ground turkey breast has less fat than beef. Meatless crumbles are a great vegetarian substitution; they also have four times less fat and zero cholesterol.
Burgers will pack more tightly and are less likely to crumble when using a 1/2 ground beef, 1/2 lean ground turkey breast ratio.

Use Evaporated Skim Milk, Not Heavy Cream
When your recipe calls for: heavy cream
Use this ingredient instead: evaporated skim milk
Best used for: custards, desserts
Why substitute? Use evaporated skim milk to remove the fat and calories of heavy cream while maintaining the consistency.

Use Applesauce and Buttermilk, Not Butter
When your recipe calls for: vegetable oil, butter, or margarine
Use this ingredient instead: 1/2 applesauce and 1/2 buttermilk
Best used for: muffins, quick breads, cakes from mix
Why substitute? According to the USDA, 1/2 cup of salted butter contains roughly 900 calories and 92 grams of fat, while a 1/2 cup of unsweetened applesauce contains about 50 calories and zero grams of fat.
Tips on making the switch: Use a standard liquid measuring cup and add the applesauce with the liquid ingredients. Reduce the amount of added sugar in the recipe if the applesauce is sweetened. Try not to overbake recipes; low-fat recipes tend to dry out when overbaked.

Use Reduced-Fat Cheese, Not Regular Cheese
When your recipe calls for: cheese
Use this ingredient instead: 2% milk, low-fat, or fat-free cheese
Best used for: sandwiches, salads, melting
Why substitute? Choosing low-fat cheese will save you fat and cholesterol. Be sure to look for a low-fat cheese that's also low in sodium.

Use Fresh Herbs, Not Seasoning Salt
When your recipe calls for: seasoning salt
Use this ingredient instead: salt-free dried herb blends, fresh herbs, garlic, or fresh peppers
Best used for: entrees, side dishes, dips, sauces
Why substitute? Seasoning salt is high in sodium, which can increase your blood pressure. Add salt-free blends and fresh herbs to enhance the flavor of your dish without worrying about your numbers.

Use Trans and Saturated Fat-Free Margarine, Not Shortening
When your recipe calls for: shortening
Use this ingredient instead: trans and saturated fat-free shortening or margarine
Why substitute? Having a diet high in trans and saturated causes total cholesterol blood levels and LDL ("bad" cholesterol) levels to go up.
Tip for making the switch: Trans fat-free margarine may not last as long as shortening made with artificial trans fat. Be sure to check the packaging for proper storage and for the product's expiration.

Use Cooking Spray, Not Butter
When your recipe calls for: butter
Use this ingredient instead: cooking spray and/or nonstick cookware
Best used for: baking, sauteing
Why substitute? When making this substitution, you're cutting out the fat from the butter.
Tip to make the switch: Add a flavor-booster like garlic when sauteing vegetables, or marinate your meat in an apple cider or fruit juice to bring back some of the taste lost without butter.

Use Fat-Free Ricotta Cheese, Not Cream Cheese
When your recipe calls for: cream cheese
Use this ingredient instead: fat-free ricotta cheese or yogurt cheese*
Why Substitute? Fat-free ricotta cheese has less sodium than cream cheese. Yogurt cheese has the tang and texture of a soft cream cheese, but it's a healthier option. A tablespoon of cream cheese has 50 calories and 5 grams of fat. A tablespoon of yogurt cheese (made from nonfat yogurt) has 11 calories and no fat. And it can be easily made at home.
*To make yogurt cheese:
1. Line a coffee filter or strainer with cheesecloth.
2. Spoon in plain low-fat or fat-free yogurt.
3. Place over a bowl and refrigerate for several hours.
4. The whey will drain off and yogurt will thicken—the longer you leave it in, the thicker it will become.

Use Egg Substitute, Not Whole Egg
When your recipe calls for: a whole egg
Use this ingredient instead: 1/4 cup egg substitute or 2 egg whites
Best used for: baked goods, omelets
Why substitute? Whole eggs are high in cholesterol, containing 2/3 the daily recommended total. Choose an egg substitute that contains no fat or cholesterol. For baked goods, check to see that the substitute contains added lecithin, which can act as an emulsifier or thickener.

Use nonfat plain yogurt, not sour cream
When your recipe calls for: sour cream
Use this ingredient instead: nonfat plain yogurt
Best used for: sauces, some baked goods
Why substitute? Nonfat plain yogurt has no fat, plus has nearly no cholesterol per serving. The consistency remains the same as sour cream for your cooking needs.

Use skim milk, not whole milk
When your recipe calls for: whole milk
Use this ingredient instead: fat-free (skim) or low-fat milk
Best used for: beverages, sauces, baked goods
Why substitute? Skim milk has more calcium and protein and less than 1 gram of fat. However, making the switch can change the richness of your beverage and sauces.


 Original Source


Now it's your turn... what healthy swaps do you make in your recipes?









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