Monday, October 22, 2012

Recipe Makeovers

Do you have a favourite family recipe? Something that you cook week in and week out? Find out how to give your favourite recipes a  nutritional makeover to make them even healthier.


Ways to modify recipes to make them healthier:

  1. Cut calories by using reduced fat products e.g. skim milk, lite cheese, extra light ricotta and extra light cream
  2. Increase the fibre by switching to wholemeal or wholegrain varieties e.g. brown rice, wholemeal pasta and wholemeal flour
  3. Add more vegies than the recipe calls for
  4. Use lean meats e.g. heart smart mince, skinless chicken breasts and rindless bacon
  5. Replace some of the meat with legumes and lentils to boost fibre
  6. Cut salt by using reduced-salt or no-added-salt products e.g. reduced-salt chicken/ vegetable stock and reduced-salt tomato paste

Recipe Makeovers

Spaghetti Bolognaise

  • Cut calories and increase fibre by replacing 1/2 of the meat with a 400g can brown lentils
  • Use reduced-salt tinned tomatoes rather than bolognaise sauce
  • Add chopped vegies such as carrot and mushrooms
  • Replace white spaghetti with wholemeal spaghetti
Lentil Bolognaise - Healthy Food Guide Recipe

Fried Rice

  • Cut calories by using lean skinless chicken breast and rindless bacon
  • Cut salt by using reduced-salt soy sauce
  • Increase fibre and lower the GI by replacing white jasmine rice with brown rice
  • Add fresh vegies such as carrot, celery and onion
Low Fat Fried Rice - Healthy Food Guide Recipe


Carbonara Pasta

  • Replace cream with either Philadelphia 85% less fat cream for cooking or extra light ricotta
  • Increase fibre by replacing white pasta with wholemeal pasta
  • Cut calories by using rindless bacon
Penne Carbonara - Healthy Food Guide Recipe

No comments:

Post a Comment