August 19, 2010
5 Easy Steps to Healthier Recipes
Making a recipe more healthy is really not hard at all. In fact, I think it's super fun. By keeping a few practical ingredients on hand, and knowing a handful of tips, you can revolutionize your baking. These steps are merely tweaks here and there, but they can make a big difference in how you feel about your food.
First thing you should know is this: Healthy doesn't stop at the word "lite". Instead of buying ingredients that have been processed to be less harmful to our bodies, I like to focus on what is naturally beneficial, and what will give me the best flavor. The theme for my healthy recipes is wholesome. For example, I'm not one to skimp when I bake. I know that sweets are not the most nutritious option for me, and it's important to practice self-control, but if I'm going to have a cookie, it better be a real cookie! Not one of those pretend cookies you can buy in packages at the store. If you're with me on this, and you're ready to pack a little more wholesome into your food, here are my 5 favorite ways to adapt recipes.
- If a recipe calls for all-purpose flour, replace ¼ to ½ of the amount with whole wheat flour. You can continue playing around with the amount of whole wheat substitued, until you get the taste and texture you like. Another option is tossing in or replacing part of the flour with rolled oats. They're hearty, healthy, and add a nice nutty taste.
- Flax! You can throw in 2 tablespoons of milled flax (or more, depending on the size of the recipe) to almost anything.. smoothies, soups, oatmeal, yogurt, bread dough, cookies, pancakes, muffins, etc. If the recipe calls for 2 or more cups of flour, try replacing ¼ to ½ cup of the flour with ground flax. You can also hide a few tablespoons of flax in your casseroles, sauces, and pasta dishes. It's a great way to sneak in a whole lot of nutrients with very little effort. You can buy flax and grind it yourself in a coffee grinder, or buy milled flax and store it in your freezer for lasting nutritional value.
- Cut back on the sugar your recipe calls for. You'd be surprised how much you can get away with here. Start by subtracting 10-25% of what you'd normally use, and see if you miss anything. Sometimes up to half of the sugar can be eliminated and you won't even notice! Experiment with the amount of sugar you use in every recipe, considering where you can make the most out of this option. Cookies and cakes may need the required amount, but homemade sauces and dressings can almost always be modified. If your recipe already has a lot of great flavors going on and doesn't need much help from sugar, feel free to break the rules. If you train your taste buds to need less sugar, you'll be able to cut out more.
- Substitute sugar with more nutritious options like honey or agave nectar. Just use the same amount of honey or agave as you would sugar. Simple! (and sometimes they even taste better- like in honey whole wheat bread!)
- If your recipe calls for vegetable or canola oil, try replacing half the amount with unsweetened applesauce! This is such a handy and healthy little trick. I love it. It works especially well in dense baked goods like quick breads, pancakes, and muffins.
Because these steps are so simple, they can quickly become second nature. Soon you'll be putting your own healthy spin on every recipe you try. I've learned that baking becomes a new adventure when you start to take risks. Start small, with things that you're really comfortable with. It's important to feel capable while you're in the kitchen. But once you're up to it, play around with your ingredients, and don't be afraid to adapt! Healthy decisions can be made at any step. Just keep your eye out for opportunities- they're everywhere in your everyday meals.
6 Comments
Good reminders! Need to be more diligent about ‘thinking first’ rather than just following the recipe! Thanks, Summer!
Summer, thanks for sharing these tips. I love to bake, but am really trying to make good changes in my diet. I am going to keep these tips handy in my kitchen!
Loved your healthy tips. They are great ideas to share. Thanks!
Thanks for the helpful hints, Summer!
i need to get better at having these ingredients “on hand”...then to substitute them in would be very easy, and fun to experiment with. Thanks for the ideas!
These are such great and practical tips Summer -thanks for sharing! I’ve noticed these little things in the recipes you post, and will be trying to incorporate some of these on my own. I love that they are not cutting the taste....just adjusting it!
