Make Your Recipes Zing With Health...

Learning how to cook healthy is an essential ingredient in your healthy lifestyle recipe.The little things do add up and learning how to make your food with less fat and less sugar leads to a better life.

The key to improving your diet is modification, not elimination. Complete eradication of foods from your diet results in warning signals of deprivation and denial being sent to your brain. This leads to a stronger desire for the “eliminated” foods.

Remember that food is meant to be pleasurable. The French eat a number of what we would call fattening foods but as a nation they are not fat. Why? It is because they do not have large servings, so whilst these foods are better choices it is important to remember to have them in smaller serving sizes.

What can I substitute for ..........?

Product Substitute

Bacon eye of bacon or lean ham

Batter beaten eggwhite & coating mix OR breadcrumbs over skim yogurt

BBQ char-grill, wrap in foil or use oil spray

Cheese slice with potato peeler

sprinkle grated cheese over the top of a dish rather than mixing it in

use parmesan cheese for extra flavour

Chicken Skin microwave or rinse under hot water and remove the skin.

nuts dried fruit and nut mix

mixed with rice crackers

roasted chickpeas or dried fruit and nut mix

pastries filo pastryfilo pastry or spring roll pastry

pasta sauce low fat mix up brans skim and parmesan

tomato sauces

Chips oven-cooked potato chips or seasoned potato wedges

pita chips or pretzels, rice snacks or crackers, popcorn made with air popper, not the microwavable bags

Chocolates use a small amount of dark chocolate, it is better for you.

low fat chocolate ice-cream

low fat chocolate drink

single serve chocolates (fun size)

Coconut Cream evapourated skim milk with coconut essence

Cream fruche or ricotta cheese with vanilla essence

evaporated skim milk

Cream cakes meringues or pavlova

sponge cake

Croissants bagelsfruit filled sweet bread

scones or crumpets with a thin scrape of jam

Croutons oven-baked croutons

Icing light cream cheese and icing sugar mixture or a dusting of icing sugar

mayonnaise skim natural yoghurt

skim condensed milk mayo

low fat mayonnaise

peeled tomatoes and herbs

rice sauces low fat mix up brands

tbsp peanut butter to four serves

evaporated skim milk and coconut essence

10 Apr 2012

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