ADAPT YOUR OWN RECIPE REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter ~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more vegetables and grains and less meat in recipe ~ Use soy-based product to replace part of meat eg. tofu ~ Use nonfat milk products instead of whole milk REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad dressing ~ Blend cottage cheese or yogurt with milk for sour cream topping ~ Replace regular whipping cream with low-cal topping or yogurt ~ Remove visible fat from meat and skin from poultry before cooking ~ Decrease oil in marinades and salad dressing; increase vinegar, water and sea ~ Use foods canned in their own juice or water ~ De-fat meat drippings by refrigerating and skimming fat off the top ~ Decrease the amount of fat used in baked goods by ⅓ to ½ and increase flu ~ Cheese that is finely grated or thinly sliced goes further ~ Pour some of the fat off the top of "natural" peanut butters REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~ Increase your use of herbs and spices in place of salt in recipes ~ Use fresh foods whenever possible in place of canned or processed (soup mixes ~ Do not add salt to water when cooking pasta or other foods
REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in traditional recipes by at least 1/ ~ Use fruit canned in water or fruit juice ~ Use non caloric sweeteners if needed to increase the sweetness of a recipe wi
Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c.
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