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Making Recipes Healthier

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Tasty Kitchen Blog Kitchen Talk: Making Recipes Healthier

 
The start of a new week, month, or year aways feels like a good time to make changes, or at least attempt a few. At the top of many lists is the resolve to be healthier, which is a nice change from simply wanting to shed pounds. Being healthier means being stronger, less ill, and—dare I say it—even happier.

We all know there’s no shortcut to health. That road is paved with honest intentions and many small good habits that make up a lifestyle.

(Is it just me or do I sound like I’m making up stuff here?)

So let’s help each other! For our first Kitchen Talk topic this year, tell us:

What’s your favorite tip for making a recipe healthier?

If you were wondering about the photo above, it’s from a recent Tasty Kitchen Blog post for The Best Cauliflower Crust Pizza, which was a great way to make a pizza a bit healthier. As you’ll read in our tips below, cauliflower is one of our favorite healthy substitutions for many things like potatoes and grains.

Nanci uses Greek yogurt on top of nachos and Mexican food, or to dollop into soup or on baked potatoes instead of sour cream. She also likes using pureed cauliflower as a base for cream soups instead of all cream.

Betsy says replacing heavy cream with coconut milk in soups or sauces can be tasty and a little healthier. She also serves pureed butternut squash or mashed cauliflower as sides in place of the usual potatoes, pasta, or grains.

As for me, I love making soup because it warms me up and is filling without being too heavy. I do enjoy creamy soups and will sometimes puree soup with a tablespoon or two of cooked rice to make it creamy and thick without adding cream or flour. (But now I’m going to try pureed cauliflower as a base too!)

How about you? What do you do to make a recipe a little bit healthier? Come share!

 
 

25 Comments

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Avatar of Cinnie Martin

Cinnie Martin on 2.23.2014

I add rolled oats, wheat or grated vegetables whenever possible. I also like to replace potatoes with sweet potatoes or butternut squash. As for soups I like to use red lentils or pearl barley as a base.

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cilegna on 1.14.2014

I sub fat free evaporated milk for heavy cream or half-n-half in many recipes. It provides the creaminess without all the fat and calories.

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Shawna C on 1.13.2014

I usually substitute about a third of the white flour in a recipe for whole wheat; I use low-fat (5%) sour cream, and reduced fat peanut butter and cream cheese; I cut the oil in most baked goods recipes; I reduce the amount of sugar in baked goods and use brown sugar (I think it’s probably just as bad for you as white, but using brown seems to allow me to use less); I almost never use cream and add milk or coconut milk instead, depending on the recipe; I sneak grated or finely-chopped veggies (and sometimes fruit!) into things like meatballs, meatloaf, and chili, even if it’s not part of the recipe; I often use ground turkey or chicken in place of beef or pork.

My big challenge is my son has a severe egg allergy, so I’m always on the hunt for tasty, healthy, egg-free recipes. The cauliflower crust, for example, is something I’d love to try, but I’m not sure how to make it egg-free and still hold together.

Nan on 1.11.2014

One thing I’ve started doing is getting butter infused extremely high quality olive oil at a specialty shop in Lincoln, NE, Oliverde. I use it to grill salmon fillets, along with some dill, lemon and onion salt. The same store also carries various infused balsamic vinegars, and I love to get the mission fig and pour a little over red tomatoes or a crisp fresh vegetable salad instead of dressing with oil.

I try to eat high fructose corn syrup almost NEVER – which is a challenge – but being single makes it a little easier. It means making most things at home from scratch. There is some medical research that indicates it’s possible that HFCS contributes to gout, among its other disadvantages to overall health. I’m convinced I’m chemically addicted to sugar, and I think for me that eating HFCS may trigger a craving.

Sarah on 1.10.2014

I’ve been using a cauliflower “cream” sauce if I crave Alfredo. Boil or roast cauliflower, blend with a touch of milk, a bit of chicken broth, garlic and the tiniest bit of Parmesan. I can’t believe how delicious it is!!!

I also just bought a spiralizer and made zucchini pasta, this is great for me as I’ve been feeling punky when eating wheat and rice noodles while good for some things dust don’t make me happy with pasta. The zucchini noodles are amazing. Tonight I’m trying sweet potato noodles with roasted pecans, roasted butternut squash and cranberries.