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Cooking Tips/Recipes

There are many easy ways to make the food you prepare healthier. We have compiled a list of suggestions for making substitutions when cooking with recipes. Try these on your own or with a sample recipe below!

Tips for Healthy Substitutes When Cooking with Recipes

1) Use non-fat or 1-2% milk instead of whole milk
2) Use plain non-fat yogurt instead of sour cream
3) Use whole grain flour instead of all-purpose flour
4) Cut salt in half in recipes and replace with herbs or spice
5) When using oil, use canola or olive oil
6) Try more fruit desserts instead of cakes and cookies
7) Choose frozen yogurt, sherbet and sorbet instead of ice cream
8) Use lean beef instead of regular beef
9) Use low fat Russian or Thousand Island dressing instead of mayonnaise
10) Use reduced fat cheese instead of regular cheese
11) Use veggie spray or non-stick plans when grilling/stir-frying
12) Steam instead of boil vegetables
13) Extra ingredients or embellishments can be removed or cut in half (example: don’t use as many chocolate chips in cookies
14) Use two egg whites instead of one whole egg in baked goods
15) Avoid shortening in baked goods; use applesauce, mashed bananas or yogurt instead

Sources: American Institute for Cancer Research; WebMD, Inc.
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BREAKFAST

TIPS: Use non-fat or 1-2% milk instead of whole milk; when using oil, use canola or olive oil; use two egg whites instead of one whole egg in baked goods; avoid using shortening in baked goods – use applesauce instead

Bran Muffins
3 Tsp. baking soda
1 cup boiling water 2 Tbs. thick applesauce
1/2 cup brown sugar
1/2 cup sugar or sweetener of your choice
4 Tbs. canola oil
4 egg whites
2 Tbs. lemon juice
2 cups non-fat milk
2 cup whole wheat pastry flour
1/2 tsp. salt
3 cups bran cereal: I combine more than one kind of bran cereal.
1/2 cup raisins
1/2 cup chopped dates

Preheat oven to 375 degrees. Add baking soda to boiling water and stir; set aside to cool. Line a 4, 6, or 12-cup muffin pan with foil muffin cups. Although you can use paper liners, oil, or cooking spray; foil liners produce more moist muffins. Set aside.
In a large mixing bowl, combine oil, applesauce and sugars. Blend very well. Add egg, mix again. Add baking soda mixture, lemon juice, milk, flour, salt, cereal(s), raisins, and dates. Mix until dry ingredients are blended; do not over mix. Allow to stand about five minutes: until dry ingredients absorb some liquid. Spoon batter into muffin cups and bake 25 minutes. Serve warm. Store remaining batter in covered container, refrigerated for up to six weeks.

Makes 24 very filling, nutritious muffins.

Materials/Equipment Needed:
Stovetop and oven
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Paper muffin liners
Muffin pan(s)
Mixer (optional)
Source: www.cyberparent.com

TIPS: Use non-fat or 1-2% milk instead of whole milk; use whole grain flour instead of all-purpose flour

Whole Wheat Pancakes
1 cup whole wheat flour
1/8 tsp salt
1/2 tsp baking powder
1/4 tsp baking soda
1.5 cups non fat milk
1 T maple syrup or sweetener of your choice
1 T apple cider vinegar

Stir dry ingredients together in large bowl. Add wet ingredients and stir just enough to remove the lumps. Preheat lightly oiled or nonstick skillet/griddle. Cook pancakes on one side until tops bubble. Flip and cook second side until brown.

Materials/Equipment Needed:
Stovetop
Measuring spoons and cups
Mixing bowl
Spatula
Pan or griddle for pancakes

Source: www.cyberparent.com

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SOUPS

TIP: Cut salt in half in recipes and replace with herbs or spice

Gazpacho
3 medium tomatoes, peeled and chopped (2-1/4 cups)
1/2 cup chopped yellow or green sweet pepper
2 green onions, thinly sliced (1/4 cup)
1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1 clove garlic, minced
1 5-1/2-ounce can reduced-sodium tomato juice
1/2 cup reduced-sodium chicken broth
1 tablespoon lemon juice
Dash freshly ground pepper
Several dashes bottled hot pepper sauce
Fresh basil leaves (optional)
1/8 teaspoon salt

Combine tomatoes, sweet pepper, green onions, basil, and garlic in a large mixing bowl. Stir in tomato juice, chicken broth, lemon juice, salt, pepper, and hot pepper sauce. Cover and chill in the refrigerator for 2 to 24 hours. To serve, ladle soup into chilled soup bowls or mugs. If desired, garnish with basil leaves.
Serves 4

Materials/Equipment Needed:
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Mixing spoon
Ladle
Refrigerator
Source: www.bhg.com

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MAIN COURSES

TIPS: Use plain non-fat yogurt instead of sour cream; use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

Beef & Spinach Casserole
1 pound ground lean beef
15 ounces tomato sauce
1 cup non-fat yogurt
1 teaspoon dried thyme
3 1/2 cups bow tie pasta
10 ounces frozen spinach, thawed and drained
1 cup low fat mozzarella, shredded
Preheat the oven to 350 degrees F (175 degrees C). Bring a pan of water to a boil. Add the pasta, and cook until tender, about 8 minutes. Crumble ground beef into a skillet over medium-high heat. Cook, stirring constantly until evenly browned. Drain excess grease, and stir in the tomato sauce, non-fat yogurt and thyme. Place the cooked pasta into the bottom of a 2 quart casserole dish. Pour the ground beef mixture over the pasta. Cover with a layer of spinach. Top with shredded cheese. Bake for 30 minutes in the preheated oven, until heated through and lightly browned on the top.
Serves 6

Materials/Equipment Needed:
Stovetop and oven
Pot to boil water for pasta
Skillet
Cheese grater
Casserole dish or baking pan
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Source: www.snacksby.com, Revolution Health

TIPS: Use veggie spray or non-stick plans when grilling/stir-frying; when using oil, use canola or olive; use reduced fat cheese instead of regular cheese; use whole grain flour instead of all-purpose flour

Chicken Quesadilla
Vegetable spray
1 tablespoon of canola oil
2 ounces 50% light cheddar cheese, grated
2 whole wheat flour tortillas
1/4 pound chicken breasts, cooked

Cut the chicken into small bite-size pieces. If the chicken is not already cooked, sautee it with a little pepper, first spraying the pan lightly with vegetable spray. Sautee until the chicken is cooked through and nicely browned. Grate the cheese - you should end up with about 1/2 cup. Spread the grated cheese evenly over the surface of one of the flour tortillas. Add the cooked chicken and cover with the remaining tortilla. Heat the oil in a fry pan over medium-high heat. Place the quesadilla in the hot oil. Fry for two minutes, flip the quesadilla and fry for two more minutes. Remove from pan onto a paper towel. Slice the quesadilla "pizza-style" for four snack-size pieces.
Serves 2

Materials/Equipment Needed:
Stovetop and oven
Skillet
Cheese grater
Knife and cutting board
Measuring spoons and cups
Source: www.snacksby.com, Revolution Health

TIPS: Cut salt in half in recipes and replace with herbs or spice; use lean beef instead of regular beef; when using oil, use canola or olive oil

Chili-Mac
1 pound macaroni
1 pound ground lean beef
3 tablespoons canola or olive oil
1 (28-oz) can tomatoes, undrained
1 quart tomato juice
2 cups chopped onions
3 cloves garlic
1 teaspoon salt
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon pepper
1 bay leaf
1 (20-oz) can red kidney beans, drained

Cook pasta according to package directions; drain. In a large skillet, brown beef in oil, stirring frequently. Add undrained tomatoes, tomato juice, onions, garlic, salt and remaining seasonings. Cover and simmer for 45 minutes. Stir in kidney beans. Cook for an additional 30 minutes. Remove bay leaf. Meanwhile, gradually add cooked pasta to the chili. Serve in bowls.
Serves 4

Materials/Equipment Needed:
Stovetop and oven
Can opener
Pot to boil water for pasta
Skillet
Casserole dish or baking pan
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Source: www.chefmom.com

TIPS: Cut salt in half in recipes and replace with herbs or spice; use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

Chili with No Green Stuff
1/2 lb lean (at least 80%) ground beef
2 cups red kidney beans (from 19-oz can), drained, rinsed
1 can (10 3/4 oz) low sodium condensed tomato soup
1 soup can water
1 tablespoon instant minced onion
2 to 3 teaspoons chili powder
Top with 50% reduced fat cheddar cheese

Cook beef in 2-quart saucepan over medium heat about 5 minutes, stirring occasionally, until brown; drain. Stir in remaining ingredients. Heat to boiling, stirring occasionally.
Serves 4

Materials/Equipment Needed:
Stovetop and oven
Can opener
Skillet
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Source: www.bettycrocker.com

TIPS: When using oil, use canola or olive oil; cut salt in half in recipes and replace with herbs or spice; use whole grain flour instead of all-purpose flour; Use reduced fat cheese instead of regular cheese; Use plain non-fat yogurt instead of sour cream

Fresh Vegetable Burritos
1/4 cup chopped green onions
2 medium onions, finely chopped (1 cup)
1 cup red bell pepper, finely chopped
1 teaspoon canola oil
1 cup kidney beans, cooked and drained
1/4 cup salsa
2 teaspoon salt-free herb seasoning
6 whole wheat flour tortillas (8 inches in diameter)
1 large tomato, finely chopped (1 cup)
1/2 cup (2 ounces) shredded fat-free Mozzarella cheese
1 1/3 cups fat free plain yogurt
1 cup alfalfa sprouts

Heat oven to 350 degrees Fahrenheit. Cook onions and bell pepper in oil about 5 minutes, stirring frequently, until tender.
Place kidney beans, salsa and seasoning in blender or food processor. Cover and blend on high speed until well blended.
Spread each tortilla with one-sixth of the bean mixture; top each with one-sixth of the onions, bell pepper, tomato, cheese, yogurt and sprouts. Roll up tortillas; secure with toothpicks. Place on ungreased 13x9-inch pan. Bake 10 to 12 minutes or until hot and cheese is melted.
Serves 6.

Materials/Equipment Needed:
Stovetop and oven
Food processor or blender
Skillet
Cheese grater
Knife and cutting board
Measuring spoons and cups
Source: www.3aday.org

TIPS: Use lean beef instead of regular beef; use reduced fat cheese instead of regular cheese

Taco Salad
1/2 lb. lean ground beef
1 1/2 cups (6 oz.) shredded 50% light cheddar cheese, divided
1/2 cup salsa, divided
8 cups salad greens
1 cup chopped tomato
1 1/2cups black beans

Brown beef in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa. Spoon salad over meat mixture and serve.
Serves 4

Materials/Equipment Needed:
Oven
Can opener
Baking sheet
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Source: www.3aday.org

TIP: Use low fat Russian or Thousand Island dressing instead of mayonnaise; use whole wheat instead of white; use reduced fat cheese instead of regular cheese

Tuna Melt
6 ounces sold white tuna packed in water, drained
1/3 cup chopped celery
1/4 cup chopped onion
1/4 cup low fat Russian or Thousand Island salad
dressing
2 whole-wheat English muffins, split
3 ounces 50% light cheddar cheese, grated
Black pepper to taste

Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with salt and pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer.
Serves 2

Materials/Equipment Needed:
Oven or toaster
Can opener
Baking sheet
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Source: www.3aday.org

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DESSERTS

TIP: Use whole grain flour instead of all-purpose flour

Banana-Oatmeal Cookies
1 large banana
1/2 cup butter
3/4 cup brown sugar
1 cup of oatmeal
1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 tsp salt
1/2 cup macadamia nuts
1 apple

Mash banana and mix with butter and brown sugar. In separate bowl mix dry ingredients and then mix them together. Add the nuts and apples last. Spoon onto greased cookie sheet and bake in oven at 325 degrees for 20 minutes or until golden brown.

Materials/Equipment Needed:
Stovetop and oven
Knife and cutting board
Measuring spoons and cups
Mixing bowls
Cookie sheet
Cooking spray
Mixer (optional)
Source: www.chefmom.com

TIP: Choose frozen yogurt, sherbet and sorbet instead of ice cream

Frozen Lemon/Lime Treat
2, 6 oz. lime all natural low fat yogurts
2, 6 oz. lemon all natural low fat yogurts

Place each yogurt in the freezer over night. Remove yogurts and serve. Yogurt will taste like a lemon or lime sorbet—yum!

Serves 4

Materials/Equipment Needed:
Freezer

Source: Revolution Foods

TIPS: Try more fruit desserts instead of cakes and cookies; Use whole grain flour instead of all-purpose flour

Sweet Banana Wrap
4 whole wheat flour (10”), all natural tortillas (no lard)
4 bananas (sliced)
1 cup organic corn flakes
4 tbsp. honey
4 tbsp. all natural cream cheese

Lay tortilla out flat. Spread one tbsp of cream cheese on tortilla. Spread one tbsp honey on tortilla. Place one sliced banana over cream cheese and honey. Sprinkle ¼ cup corn flakes over banana, cream cheese and honey. Roll up the tortillas tucking sides like you would a burrito.

Serves 4

Materials/Equipment Needed:
Cutting board
Knife
Salad bowl
Measuring cup

Source: Revolution Foods