July's Feature How to Make Your Recipes Healthier

1. Add Fruits, vegetables, nuts and seeds to them (as tolerated - always individualize any suggestions to meet your needs)
2. Depending on the recipe, try adding wheat germ to or oat bran to recipes (desserts, sauces, gravies, or to replace flour in baked goods)
3. Replace some or all of the salt with seasonings.
   (1 tsp of cinnamon/day may help lower cholesterol and improve blood sugars for some people)
4. Replace some cream with evaporated milk and/or soy milk
5. Replace some butter with olive oil, canola oil, or Smart Balance Plus
6. Pureed vegetables can be used to make a soup creamy without the cream like ginger carrot soup or squash soup.
7. Substitute whole wheat flour for part of the enriched white flour in recipes. Scant 1 cup whole wheat = 1 cup enriched white flour.
8. Broil, roast, or bake on a rack to allow fat to drip into a pan
9. Substitute plain yogurt for sour cream

Alison R. Fernald, RD, LD