By Meagan Holbrook, Lutheran Life Communities, Gero Solutions
Many people have favorite dishes or family recipes that are enjoyed by all. But, oftentimes these traditional recipes are loaded with ingredients like butter, sugar, whole milk, and processed white flour that cause these foods to be nutritional disasters. Thankfully, there are many ways that healthier ingredients can be substituted into existing recipes to ramp up their nutritional value without compromising on taste. While substitutions may never transport creamy macaroni and cheese or chocolate chip cookies into the health food category, they can be made with healthier ingredients that will significantly lower the calories, saturated fat, and sugar, plus add more fiber, vitamins, and minerals — all without diminishing the taste and texture of the foods we love.
The possibilities for substitution are endless: Greek yogurt instead of sour cream, bison meat for beef, prosciutto or pancetta for bacon, mashed cauliflower for mashed potatoes, spaghetti squash for pasta, quinoa for rice, herbs and spices for salt, and the list goes on. In addition, you can experiment with adding healthy ingredients to certain recipes. For example, toss some flaxseed into meatloaf or add some spinach to tomato sauce. You won’t even notice the difference.
One very common substitution is using applesauce instead of oil or butter. Using applesauce cuts down on sugar and fats, which, in turn, decreases the amount of cholesterol. With this substitution in recipes, it doesn’t have to be “all or nothing.” You can substitute half of the oil or butter in a recipe with applesauce. Another common baking swap is whole-wheat flour, nut flour, or coconut flour for white flour. As with white bread, processed white flour is lacking in nutritional substance and is often pegged as a “bad carbohydrate.” Whole-wheat flour, along with its other healthier counterparts, is higher in fiber and other vitamins and minerals. Also look for whole-wheat pasta to use in any pasta recipe.
Skim milk can usually be substituted for whole milk or part of the cream. Substituting almond milk for cow’s milk cuts down significantly on fat while retaining, or even increasing, the nutritional count of a wide range of vitamins and minerals, including magnesium, vitamin E, phosphorus, potassium, and zinc. While the calcium is slightly lower than cow’s milk, the lower levels of fat, and nonexistent levels of saturated fat and cholesterol, make almond milk a great substitution choice for individuals who are lactose intolerant, have heart disease, or celiac disease.
Substituting healthier options in place of high fat, less substantive ingredients is becoming a big deal. There are many cookbooks and resources available online (just Google “healthy recipe substitutions”) that can give you specific information on various ingredient substitutions.
Gero Solutions is a division of Luther Oaks and is licensed by the State of Illinois to provide non-medical, home-based services in Bloomington-Normal. Seniors do not need to live at Luther Oaks to utilize Gero Solutions services. New to this area, but not new to the business of home care, Gero Solutions has been providing home-based services in Illinois since 2004. For more information or to schedule a complimentary and confidential home visit, please call Aggie Hedin, Community Services Coordinator, Gero Solutions at 309-557-8212.
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Linguine With Creamy Alfredo Sauce
Ingredients
1/4 c. wheat flour
1/4 tsp. garlic powder
1/4 tsp. ground black pepper
1 can (14 oz) of chicken broth (can use low sodium or organic)
1/3 c. plain yogurt
6 c. hot cooked linguine (can substitute spaghetti squash pasta)
6 tbsp. grated Parmesan cheese
Chopped fresh parsley
Directions
Mix flour, garlic powder and pepper in saucepan. Stir in broth until smooth. Cook and stir until mixture boils and thickens. Remove from heat.
Stir in yogurt. Toss with pasta and 6 tbsp cheese. Sprinkle with parsley and remaining cheese.
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Whole Wheat Zucchini Bread
Ingredients
3 large eggs (beaten)
1/2 c. vegetable oil (canola)
1/2 c. applesauce (cinnamon)
1-1/2 c. light brown sugar
3 c. grated zucchini
2 tsp. vanilla extract
3 c. whole wheat flour
1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt (can use sea salt for healthier alternative)
1 tsp. cinnamon
1 c. chopped walnuts
Directions
Preheat oven to 350 degrees. Mix eggs, sugar, applesauce, vanilla, zucchini, and oil together in one bowl, and mix the remaining dry ingredients in a separate bowl. Slowly mix the dry ingredients into to the wet mixture, folding it in. Once all is mixed well, fold in walnuts. Pour mix into loaf pan and bake 70–75 minutes.
Photo credit: Andrea Skjold/Thinkstock