Navigation Links
Substitutions Make Holiday Fare Healthier
Date:11/22/2008

Altering recipes to cut fat, salt a quick fix without losing taste, experts say

SATURDAY, Nov. 22 (HealthDay News) -- You can eat healthier this holiday season by altering recipes and making good food choices, say experts with the Texas AgriLife Extension Service.

Holiday cooks can reduce the sugar, fat or salt content of almost any holiday recipe without a noticeable difference in taste, nutrition specialist Mary Bielamowicz said in a news release.

"If a recipe calls for a cup of sugar, use two-thirds of a cup," she said. "If it calls for a half-cup of oil, shortening or other fat, use one-third cup. And if a recipe says to use one-half teaspoon of salt, use one-quarter teaspoon or omit the salt entirely."

Another way to make holiday recipes more healthful is to substitute whole-grain or bran flours for recipes calling for all-purpose flour, Bielamowicz said.

"In most instances, you can replace one-quarter to one-half the amount of all-purpose flour you see in holiday recipes with whole-wheat flour," she said. "Or you can substitute oat bran or oatmeal for one-fourth of the all-purpose flour used."

Test modifying more complicated recipes yourself before serving them, as the changes may not result in the texture or flavor you want, Bielamowicz said.

"Holiday meals don't have to be high in fat or calories to be tasty," said Dr. Connie Sheppard, AgriLife Extension agent for family and consumer sciences in Bexar County. "But low in fat doesn't always mean low in calories, so you have to consider both."

For example, reduced or non-fat dairy products can be substituted for higher-fat counterparts, she said, while evaporated milk can be used as a substitute for cream.

Sheppard also suggested steaming or roasting vegetables with low-fat margarine or sprays on them instead of butter. Defatted broth also works in place of butter in mashed potato recipes to reduce fat and calorie content, she said.

As for a main course, turkey -- especially turkey breast -- provides the lowest fat and highest protein, with baking being the healthiest cooking method, Sheppard said.

"If you're cooking a turkey, leave the skin on to contain the flavor, but remove it after cooking to reduce fat," she said. "And try basting it in its own juice or use a defatted broth instead of butter. And make the stuffing outside the turkey."

Stuffing placed inside a turkey absorbs more oil, Sheppard said. Also, getting the internal temperature of the bird high enough to cook the dressing often leads to overcooking the turkey, she said.

"For vegetable dishes like candied sweet potatoes topped with marshmallows, try substituting mashed or baked sweet potatoes with a little brown sugar and butter substitute," Sheppard said.

"For a green bean casserole, try reduced-fat mushroom or chicken soup or defatted broth," she added. "Use low-fat or skim milk, and leave off the fried onion topping."

When baking desserts, try substituting the same amount of canola or vegetable oil for the amount of butter called for in the recipe, Sheppard said.

"You can use applesauce in cakes and cookies to cut down on fat and use less sugar or a sugar substitute instead of table sugar," said Rita Avendano, AgriLife Extension assistant for the Better Living for Texans program. "And you can use yogurt in place of eggs in cakes and pies to reduce fat and eliminate cholesterol."

More information

The U.S. Department of Agriculture has more about healthy eating.



-- Kevin McKeever



SOURCE: Teaxs A&M University, news release, Nov. 4, 2008


'/>"/>
Copyright©2008 ScoutNews,LLC.
All rights reserved  

Related medicine news :

1. Physicians and Patients Across Texas Decry Trend of Unauthorized Generic Drug Substitutions
2. Ten Tips for Coping with Grief and Loss During the Holidays
3. A Happy Pet for the Holidays: Natural Remedies to Treat Animals Complex Emotions
4. Baking Expert Puts Health in the Holidays With Canola Oil
5. Give Kids the Gift of Fun and Fitness This Holiday Season
6. UltimatePilatesWorkouts.com Provides Free Pilates Workouts to Support Lean Wallets and Lean Figures During the Holidays and Beyond
7. Surviving the Holidays After a Loved Ones Death: Economic Woes Add to Holiday Pressure for People Who Grieve
8. Holiday Season Amplifies Hurt of Separation and Divorce: Economic Woes Add to Pressure
9. New Site DrNorm.com Offers Hope and Healing to Parents of Difficult Children During Holiday Season & Beyond
10. Unique Holiday Gift for Animal Lovers: A Donation to Fund Animal Health Research; Pick a Favorite Animal - Dog, Cat, Horse, All Species of Wildlife
11. Holidays are Haven for Germs
Post Your Comments:
*Name:
*Comment:
*Email:
Related Image:
Substitutions Make Holiday Fare Healthier
(Date:6/25/2016)... (PRWEB) , ... June 25, 2016 , ... Austin residents ... the American College of Mohs Surgery and to Dr. Russell Peckham for medical and ... highly effective treatment for skin cancer. The selective fellowship in Mohs Micrographic Surgery completed ...
(Date:6/25/2016)... ... June 25, 2016 , ... "With 30 hand-drawn hand gesture ... said Christina Austin - CEO of Pixel Film Studios. , ProHand Cartoon’s package ... Final Cut Pro X . Simply select a ProHand generator and drag it ...
(Date:6/25/2016)... ... June 25, 2016 , ... As a lifelong Southern Californian, Dr. Omkar ... M.D from the David Geffen School of Medicine at UCLA. He trained in Internal ... complete his fellowship in hematology/oncology at the UCLA-Olive View-Cedars Sinai program where he had ...
(Date:6/25/2016)... ... June 25, 2016 , ... On Friday, June 10, Van Mitchell, Secretary ... Work award to iHire in recognition of their exemplary accomplishments in worksite health promotion. ... Maryland Workplace Health & Wellness Symposium at the BWI Marriott in Linthicum Heights. iHire ...
(Date:6/24/2016)... ... 24, 2016 , ... A recent article published June 14 on ... article goes on to state that individuals are now more comfortable seeking to undergo ... such as calf and cheek reduction. The Los Angeles area medical group, Beverly Hills ...
Breaking Medicine News(10 mins):
(Date:6/24/2016)... FRANCISCO, Calif. , June 24, 2016 /PRNewswire/ ... ), a biopharmaceutical company developing novel therapeutics for ... unmet needs, today announced the closing of its ... of common stock, at the public offering price ... in the offering were offered by GBT. GBT ...
(Date:6/24/2016)... Dublin - ... " Global Markets for Spectroscopy Equipment" report ... This report focuses on the global market of ... applications in various applications. The report deals with spectroscopy ... industries: pharmaceutical and biotechnology, food and beverage, and environmental ...
(Date:6/24/2016)... ALEXANDRIA, Va. , June 24, 2016 ... a set of recommendations that would allow ... information (HCEI) with entities that make formulary and coverage ... determine the "value" of new medicines. The ... that does not appear on the drug label, a ...
Breaking Medicine Technology: