Habits for a Healthy Life

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					Habits for a Healthy Life
          Healthier recipes                        get in your walking for
                                                   the day!)
                 By Deb Stepler
                                                       This is one of my
Recipe Make-overs - Five easy ways to create
                                                   favorite recipes that I
                 healthy recipes
                                                   “tweaked” for a healthier
    Healthy Habit #4 encouraged reducing
saturated fats and Healthy Habit #6 encouraged                                   DEBBIE STEPLER
reducing excess sugar in our diets. We all            Peach Cobbler
have recipes that are our favorites. Some have      Original Ingredients:
been handed down and are full of saturated             1 stick of butter
fats, sugar and excess calories, but we hate           1 cup of flour
to give them up.                                       2 cups sugar
    The solution? Many recipes can tolerate            1 Tbsp. baking powder
change without affecting the taste. I’m going to       1 cup whole milk
give you five ways to do this.                         4 cups fruit
    1. Reduce the amount of fat, sugar and salt.       1 Tbsp. lemon juice
    – Fat: For baked goods, use half the butter        cinnamon
or oil the recipe calls for and add unsweetened                 Modified Ingredients:
applesauce.                                            1/2 stick butter
    – Sugar: Reduce the sugar by 1/3 or 1/2.           1/2 cup unsweetened applesauce
When you use less sugar, add spices, such              1 cup whole wheat flour
as cinnamon, cloves or flavorings such as              1 cup sugar
vanilla.                                               1 Tbsp. baking powder
    – Sodium: reduce or delete completely, as          1 cup skim milk
long as the recipe does not call for yeast.            4 cups fruit
    2. Make a healthy substitution. I do not           1 Tbsp. lemon juice
use white flour at all anymore. I use whole            cinnamon
wheat only. You triple the fiber and reduce                            Directions:
calories. I use skim milk. You save 63 calories        Melt butter and mix in applesauce; coat
and 8 grams of fat.                                a 9x13 pan.
    3. Delete an ingredient. Eliminate items           Mix flour, 1/2 cup sugar, baking powder.
like frosting and coconut, which are high in       Add milk and stir well. Pour batter in pan.
saturated fat and calories.                        Do not stir.
    4. Change the method of preparation.               Bring to boil lemon juice, 1/2 cup sugar
Healthy cooking techniques such as broiling,       and fruit. Pour fruit over batter. Do not stir.
grilling and steaming can capture the flavor       Sprinkle with cinnamon.
and reduce fats. If directions call for basting        Bake at 375° for 45 min.
the meat or vegetables in oil or drippings,                               Tips:
use fruit juice or vegetable juice instead. Use        I use fresh peaches. I freeze peaches in
non-stick pans or spray lightly with cooking       season to make cobbler in winter.
spray, to further reduce the amount of fat             I found that by using less sugar in this recipe,
and calories.                                      the flavor of the peaches is enhanced.
    5. Change the portion size. If you want            Old recipes, like old habits, don’t really have
a piece of the triple layer double chocolate       to be that hard to change for the better!!
cake, have a piece, but, eat a small portion and       Deb Stepler is co-owner of Mercersburg
don’t indulge everyday. (And make sure you         Market.

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