How to modify recipesStep 1: Look at your ingredientsStep 2: Decide what you would like to make healthierStep 3: Choose whether you are going for low-fat, high fiber, more fruits and veggies, low cal, etc.Step 4: Experiment!
Choose this, not that:Use this: Instead of:Applesauce Canola oil in cakes and baked goodsWhole wheat flour In place of half of the white flourReduced-fat cheese Regular cheeseSkim milk Whole milkNon-fat Greek yogurt Sour cream
TIPS…Cut down on sodium Use half the salt Buy canned goods with no salt added Buy low sodium broth Add half the packet of seasoning Use half water instead of brothAdd fruits and vegetables Breakfast Mexican dishes Soups, stews, casserolesMake it a kid friendly activity!
Baked Potato SoupIngredients Directions 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes until tender 2/3 cup butter 2. Melt butter, slowly whisk in flour 2/3 cup flour 3. Gradually whisk in milk to mixture 4. Cut potatoes in half, scoop out meat and add 1 ½ quart whole milk to mixture 4 green onions, chopped 5. Chop half of the potatoes peel and add to mixture 1 cup sour cream 6. Add green onions, sour cream and bacon 2 Tbs. crumbled bacon 7. Add cheese a little at a time until all is melted 5 oz. grated cheddar cheese 8. Add salt and pepper to taste 9. Garnish with additional chives, grated cheese,Serves: 8 and bacon crumbs
Baked Potato SoupNutrition Facts• Calories 541• Total Fat 32.1g, 49% DV*• Saturated Fat 19.9g, 100% DV*• Cholesterol 89mg, 30% DV*• Sodium 377mg, 16% DV*• Total Carbohydrates 47.5g, 16% DV*• Dietary Fiber 4.9g, 20% DV*• Protein 16.7g• Vitamin A 25% • Vitamin C 64% Calcium 40% • Iron 10%• Nutrition Grade B-• *Based on a 2000 calorie diet• Note: does not include additional garnishes
Baked Potato Soup, modifiedIngredients Directions 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes until tender 2/3 cup flour 2. In a large pot, whisk together flour and milk 1 quart 1% milk over medium heat 3. Add potatoes to mixture and blend with ½ quart reduced sodium broth emersion blender 4 green onions, chopped 4. Stir in cheese a little at a time until all is melted 1 cup non-fat Greek yogurt 5. Add green onions, sour cream and bacon 2 Tbs. crumbled bacon 6. Add salt and pepper to taste 7. Garnishes not needed! 4 oz. grated reduced-fat cheddar cheeseServes: 8
Baked Potato Soup, modified• Calories 286• Total Fat 4.5g, 7% DV*• Saturated Fat 2.2g, 11% DV*• Cholesterol 15mg, 5% DV*• Sodium 408mg, 17% DV*• Total Carbohydrates 45.0g, 15% DV*• Dietary Fiber 4.9g 20% DV*• Protein 17.3g• Vitamin A 11% • Vitamin C 63% Calcium 33% • Iron 10%• Nutrition Grade A• *Based on a 2000 calorie diet
Small changes can make a BIGdifference!3500kcal in one poundCut 100 kcal a day to lose about 10 pounds a year ORCut 500 kcal a day to lose about 1 pound a week (50 pounds in one year) This can also be done by combining cutting calories and increase exercise www.choosemyplate.gov