Give your favourite dishes a healthy overhaul with these simple suggestions.
Don’t deny yourself your favourite traditional recipes – just make them with healthier choices without ruining the flavour and appeal. Here are some tips from Mayo Clinic to help you convert your favourite recipes so that you can still enjoy them from time to time without health consequences or feeling guilty.
Reduce the amount of fat, sugar and salt without affecting flavour:
Baking: substitute half the fat with unsweetened applesauce, mashed banana or prune puree. Cut the sugar by 1/3 to ½, use sugar substitutes, and add spices or flavourings (e.g. vanilla, nutmeg, cinnamon). Eliminate or reduce the salt used during preparation- easy to do for savoury foods such as soups. When baking with yeast, some salt may still be needed for leavening.
Make healthy substitutions e.g. use wholewheat pasta, fat-free milk in desserts, less animal protein and more vegetables
Cut back some ingredients e.g. reduce the amount of toppings or icing, reduce the amount of condiments, such as pickles, olives, butter, mayonnaise, syrup, jam and mustard.
Change cooking and prep techniques: braising, broiling, grilling, poaching, sautéing and steaming generally are healthier choices than frying. Try alternative basting liquids such small amounts of amount of wine, fruit juice, vegetable juice or fat-free vegetable broth. Using non-stick pans or spraying pans with non-stick spray will further reduce the amount of fat and calories added to your meals.
Eat slowly give your body a chance to register the fact that you’re filling up. Put your fork down between bites if necessary. You’ll eat less in the long run.
Dish smaller portions and learn to use common visual cues to understand servings.
Extract from www.mayoclinic.org