Healthy Organic Recipe Substitutions

As discussed yesterday, many Americans have high triglyceride levels, which can usually be managed with dietary changes and exercise. Experts are also urging decreased consumption of red meat.

When making organic meals, cut your fat intake by limiting foods that are high in saturated fat and cholesterol.

Consider the following substitutions:

  • Instead of whole milk or cream, substitute fat-free, low-fat or evaporated fat-free milk. You can also mix equal amounts of low-fat and evaporated fat-free milk.
  • If a recipe calls for sour cream, mayonnaise, salad dressing, yogurt or cheese, opt for the fat-free or low-fat varieties.
  • In lieu of butter, use olive or canola oil. When baking, substitute applesauce or prune puree. Opt for a low-sugar jam or marmalade over butter when toasting bread or English muffins.
  • Instead of scrambling an egg, substitute two egg whites.
  • Why fry fish, poultry or meat in an oil bath when you can bake, broil, poach, roast or lightly stir-fry it?
  • Resist the temptation to buy whole-fat ice cream. Substitute low-fat frozen yogurt or ice cream, sorbet or fresh fruit ices.

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  • Sarah  March 27, 2009 at 5:30 am

    i’m an RNCP and i just wanted to comment on the whole low-fat/no-fat situation.
    low/no-fat products and foods are unnatural in our diet throughout evolution. In no other time in history (other than the last 50yrs or so)have people separated fat from protein (milk, meat, yogurt, etc.)
    we need the fat portion of foods to digest and absorb the protein portion (so that we don’t create allergies)and we also get essential fat-soluble vitamins (A, D, E, K) from those fat portions of food (people are currently very deficient in these crucial nutrients.)
    Fat also gives us satiety so we don’t over-eat!!!
    Always chose FULL FAT foods over low-fat/no-fat foods!!
    and always chose organic options :)

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