The weekend is a great time to try a new recipe. You may have a little more downtime during the weekend so give it a go. Find a recipe you wish to try and go for it! If the recipe doesn’t come from a healthy source, such as The Network, there are ways you can modify any recipe by choosing other alternatives to the ingredients or ways to prepare the dish. Just as important as choosing healthy foods is to your success story, how you cook your foods and what you add to them is the other half of the equation. For example, zucchini can be completely Gina Approved and a FREE food, if it is simply raw, sautéed in a touch olive oil, grilled, baked or broiled or it’s quickly sautéed in olive oil versus the non Gina Approved and NOT FREE version which can be battered and deep fried. What we add to foods and how we prepare them makes all the difference when it comes to cooking.
As you attempt to try a new recipe, be sure to analyze the recipe first and see if there are any ways you can shave of unnecessary calories and replace the nutrients with alternatives that may be a healthier option. Look for excess cheese, butter and oils, and sugars.
Here are a few helpful tips as you attempt to modify and get to cooking!
-Sauté with a couple of tablespoons of low-sodium vegetable or chicken broth instead of oil or butter! If you are using oil, go for just a serving of your healthy oils such as coconut or olive oil.
-Say no to skin on proteins and yes to skin on tubers. Three ounces of chicken breast meat with skin has almost 150 calories; three ounces of chicken without the skin has 50 fewer calories. The skin in protein is where most of the unhealthy saturated fat lies whereas the skin on a yam or a sweet potato is where most of the nutrients and fiber resides. If you choose to cook with skin to retain moisture, just be sure to remove the skin before you eat your meal to save on calories and saturated fat.
-Use citrus. To add flavor without the added calories, use lime and lemon on steamed veggies or a lean protein dish instead of butter or over a salad instead of a dressing.
-Beware of cheese! Cut the serving size of the cheese in half or rather remove it all together, depending on the recipe. If you decide to use the cheese, go for an organic source and try a reduced fat/sodium version.
-Go Greek. Fat-free Greek yogurt is a great replacement for sour cream, mayo or any other required cream. Try this switch in herbed and spiced dips, tacos, nachos, enchiladas, or throw it in a cooked dish as a thickening agent. You’ll save 45 calories for each 2-tablespoon serving.
-Puree your produce. Add volume to soups and sauces with pureed vegetables instead of heavy cream, butter or cheese. This move will also add fiber and nutrients to your dish with very few calories.
-Cottage cheese is another great replacement for cheeses and creams. Similar to the Greek Yogurt, cottage cheese can be used in dips, to rep ace creams or mayo!
-Add veggies to any dish to pump up the volume and decrease the calories! Veggies can compliment any dish on your menu, adding nutrient-packed bulk to the meal for few calories. When a recipe calls for a certain amount of veggies, simply double or triple that “serving” for a more satisfying and healthy meal!
-Make your own marinade rather than a store bought version. Marinate lean meats in vinegar and citrus combos, with a bit of oil and seasonings, rather than a pre-made oil-based dressing. This will help tenderize meal while adding flavor. You’ll also save sodium by not using the store-bought varieties!
-Go for the grain! Use whole grain, whole wheat in replace of any white flour! Replace any white with the dark, whole grain version! If a dish calls for white flour, go for oat, quinoa, whole wheat, coconut, or even almond flour!
-Go for the natural and unprocessed no calorie sweeteners such as Stevia to replace any white sugars! Some recipes call for sugar that don’t necessarily need the added sweetness. You may be able to eliminate sugar all together but if not, definitely go for the healthier, lower calorie, natural version. TIP: often you can use seasonings and spices to give the bit of sweetness you are looking for without the added calories!
-Instead of oils or butter, use applesauce! Applesauce is a great butter and oil substitute in baking. Simple add the same amount of unsweetened apple sauce as the recipe calls for oil or butter and you have shaved off several unnecessary calories!
As you can see, there are endless ways you can enhance the nutrition and reduce the calories and unnecessary fats of almost any recipe. This weekend, get creative and experiment in the kitchen. I guarantee, you will find that these new ways of cooking taste just as good, if not better, than the “real” thing! At that point, cooking becomes a lifestyle because you have found ways to satisfy your tastebuds while reaching your goals, win-win!
Enjoy!!