Achieving Your New Year’s Resolution to Eat Healthier

When the ball drops in Times Square on December 31 each year, we are all surrounded by people and the media reminding us to set goals and change our lives for the upcoming year. Sometimes these resolutions are easy to keep; others we wonder how we let them slip by the wayside. Here is a helpful resource so that you can keep your resolution and eat healthier this year.

Simply knowing what to “choose” and what to “lose” when cooking or eating out will help make every meal a healthy meal.

Recipe Calls for Substitute Ingredients
White bread Whole-grain bread
Bread crumbs Rolled oats or crushed bran cereal
Oil Applesauce
Cream Fat-free half-and-half, evaporated skim milk
Cream cheese Fat-Free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
Eggs Two egg whites for each whole egg
Fruit canned in heavy syrup Fruit canned in own juices
Ground beef Lean ground beef, chicken or turkey breast
Lettuce, iceberg Arugula, spinach (Darker leaf has more nutrients.)
Mayonnaise Reduced-fat mayo, plain yogurt
Oil based salad dressings and marinades Wine, balsamic vinegar, fruit juice, fat-free broth
Seasoning salt Herb-only seasonings or use finely chopped herbs, garlic, celery or onions
Soy sauce Sweet-and-sour sauce, hot mustard, low-sodium soy sauce
Syrup Pureed fruit, such as applesauce or sugar-free syrup
Table salt Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning

Source: Mayo Clinic

See below for an example of a delicious recipe that you can use some of these substitutions.

Meatloaf and Roasted Vegetables

Servings: 6

Meatloaf Ingredients

  • 1-1/2 pounds ground beef
  • 3/4 cup quick or old-fashioned oats, uncooked
  • 3/4 cup finely chopped onion
  • 1/2 cup chili sauce
  • 1 egg
  • 1 tablespoon Worcestershire sauce
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 3/4 teaspoon pepper
  • 1/2 teaspoon salt

Roasted Vegetables Ingredients

  • 1-1/2 pounds medium potatoes, quartered
  • 1 pound carrots, cut into 3/4-inch pieces
  • 1 small onion, cut into 1/2-inch thick wedges
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 3/4 teaspoon dried thyme

Directions

Step 1 – Heat oven to 350°F. Combine meatloaf ingredients in large bowl, mixing lightly but thoroughly.

Step 2 – Shape into 8 x 4-inch loaf on rack in broiler pan.

Step 4 – Combine vegetable ingredients in large bowl; toss. Spread in jelly roll pan; sprinkle with salt and pepper.

Step 5 – Place meatloaf on upper oven rack in 350°F oven; place vegetables on lower oven rack.

Step 6 – Bake meatloaf 50 to 55 minutes, until instant-read thermometer inserted into center registers 160°F. Brush with additional chili sauce during last 10 minutes, if desired. Let stand 10 minutes.

Step 7 – Roast vegetables 50 to 55 minutes or until tender.

Source: www.beefitswhatsfordinner.com

This entry was posted in Healthy Living, Minnesota Farmers Feed US, Recipe Database. Bookmark the permalink.

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