Recipe Modification: Small changes make a BIG difference

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CTMC Registered Dietician Stephanie Burns shows you how to modify recipies and cut down on calories.

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  • Modify your favorite family recipes into delicious healthy ones
  • Dessert recipe – cookies
  • Macaroni and cheese
  • Recipe Modification: Small changes make a BIG difference

    1. 1. Recipe ModificationBy: Stephanie Lozano Burns, RD Clinical Dietitian CTMC
    2. 2. How to modify recipesStep 1: Look at your ingredientsStep 2: Decide what you would like to make healthierStep 3: Choose whether you are going for low-fat, high fiber, more fruits and veggies, low cal, etc.Step 4: Experiment!
    3. 3. 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
    4. 4. 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 brothAdd fruits and vegetables Breakfast Mexican dishes Soups, stews, casserolesMake it a kid friendly activity!
    5. 5. 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
    6. 6. 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
    7. 7. 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
    8. 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
    9. 9. ComparisonOriginal Modified• Calories 541 • Calories 286• Total Fat 32.1g, 49% DV* • Total Fat 4.5g, 7% DV*• Saturated Fat 19.9g, 100% DV* • Saturated Fat 2.2g, 11% DV*• Cholesterol 89mg, 30% DV* • Cholesterol 15mg, 5% DV*• Sodium 377mg, 16% DV* • Sodium 408mg, 17% DV*• Total Carbohydrates 47.5g, 16% DV* • Total Carbohydrates 45.0g, 15% DV*• Dietary Fiber 4.9g, 20% DV* • Dietary Fiber 4.9g 20% DV*• Protein 16.7g • Protein 17.3g
    10. 10. Let’s do one together
    11. 11. Kraft Macaroni and CheeseDirections (add): 6 cups water 3 Tablespoons spread or margarine 3 Tablespoons milk
    12. 12. Now it’s your turn!
    13. 13. Classic Chocolate Chip Cookies Ingredients 2 sticks butter ¾ cup sugar 1 tsp. Vanilla 2 eggs 2 ½ cups flour ¾ tsp. baking soda 1 tsp. salt 2 cups semi-sweet chocolate chips
    14. 14. Calorie Count
    15. 15. Small changes can make a BIGdifference!3500kcal in one poundCut 100 kcal a day to lose about 10 pounds a year ORCut 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
    16. 16. Questions?

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