Change Those Recipes

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Change Those Recipes!

• The University of Georgia Cooperative Extension
  Service

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Recipes can be modified and still be tasty

• Change or eliminate ingredients
• Use less of an ingredient
• Try alternative cooking methods
• Bake with lower fat ingredients
• Use herbs and spices for flavor

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Change or eliminate ingredients

• Cut sugar by ¼ to 1/3 in baked goods
• Cut oil or solid fat by ½
• Use less cheese and shred it
• Omit high fat toppings

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Change the way you cook

• Bake, broil, roast or grill
• Pan-broil, stir fry, poach, stew braise or steam
• Use non-stick pans
• Drain and rinse ground beef in colander

• Use fat free broth for sauces and gravies
• refrigerate and remove fat from broths
• thicken with cornstarch
• Cook vegetables without added fat
• season with wine, broth, juice or herbs and spices

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Change the way you bake

• Substitute fruit purees, applesauce, mashed
  bananas, buttermilk or cottage cheese for fat
• Use non-stick sprays

• Dust cake with powdered sugar
• Reduce or omit nuts
• toast for more intense flavor
• substitute dried fruit

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Use herbs and spices

• Add dry spice rub to meat before cooking
• Add no or little fat to marinades

• Sweetness can be enhanced by-
• vanilla, almond, peppermint, lemon or rum extract
• cinnamon, allspice, cardamom, ginger, coriander
• citrus zest
• spirits and liqueurs

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Take Home Message

• Healthy food preparation can be delicious
• Reduce high fat, high sugar ingredients even if
  you cant eliminate entirely
• Many low fat, low sugar ingredients do work well
• Experiment and enjoy!