Ingredient Swaps for a Healthier You

Fall sports are here. Many of us enjoy watching a good football or volleyball game, but I would encourage you to try a new game in your home kitchen – ingredient swaps for a healthier you. Is there a way you can change some of the ingredients in your favorite recipes to make them a little bit healthier while still tasting delicious?

With any game the more you practice the better you get, and recipe modification is no exception. Experiment with your favorite recipes. Are there ways to make the recipe lower in sodium, sugar or unhealthy fat and still taste delicious? Can you add more vegetables, whole grains, or lean protein?

An easy idea is reducing the amount of sugar or fat the recipe calls for to the next lowest level on your measuring cup. Example: If the recipe calls for one cup, use three fourths. If it says one half, use one third. One third? Try one fourth. When I was growing up, my mom only let us use ¾ of a cup instead of a full cup of sugar in our Kool-Aid. She wasn’t being mean but was teaching us to save sugar and calories, and our Kool-Aid was still plenty sweet.

For salt, try cutting the amount in half. Salt acts as a flavor enhancer in most recipes—except in pickled products when it is necessary for safety. If the recipe calls for one teaspoon of salt, try one half of a teaspoon. You can always add a little more if needed.

Fat is a key ingredient for flavor in many recipes, but substituting unsaturated fats like olive or canola oil for saturated or trans fats is another way to make the final product a healthier version. Check out the Swap Your Fats Continuum at https://medinsteadofmeds.com/tips-and-tools/swap-your-fats/ or the Change Your Protein fact sheet at https://medinsteadofmeds.com/tips-and-tools/change-your-protein/ from the NC Cooperative Extension Med Instead of Meds curriculum.

Greek yogurt is a good substitution for part of the mayonnaise or sour cream in many recipes with little difference in taste. (Note: If the recipe calls for an acid like lemon juice or vinegar, I sometimes leave it out. Yogurt tends to already be a little sour.) Not only is the recipe gaining some added protein and calcium from the yogurt, one half cup of sour cream has 246 calories and 24 grams of fat compared to nonfat Greek yogurt’s 60 calories and O grams of fat. I recently used Greek yogurt to replace half of the mayo in a pimento cheese recipe and a pasta salad and no one even noticed.

Want more information on recipe substitution? Join the NC Cooperative Extension on Wednesday, October 2 at 11:30 am for HEALTHY INGREDIENT SWAPS. This class is part of our Diabetes and You series but is open to anyone who wants tips and ideas to eat healthier. To register, please call the Extension Office at 336-401-8025.

Try this easy modified version of apple salad with some delicious fall apples.

Apple Waldorf Salad

Servings 6 – 1/2 Cup Prep Time 10 Minutes

Ingredients

• 2 medium apples
• 1/2 cup celery, chopped
• 1 tbsp orange juice
• 1/4 cup low fat vanilla Greek yogurt 
• 1/2 cup raisins
• 1/4 cup walnuts, chopped
• Sprinkle of cinnamon (optional)

Instructions

1. Wash, core, and dice the apples.
2. Place the apples in a large mixing bowl with the orange juice and mix well.
3. Add all other ingredients to the apples and toss gently.
4. Refrigerate until ready to serve.

Note: The orange juice helps keep the apples from turning brown. You could also use pineapple juice. Sometimes I will skip the juice and reduce the recipe to make only enough for one meal to avoid the salad turning brown. A sprinkle of cinnamon on top adds extra flavor.

Source: Texas A&M AgriLife Extension