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|
|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
- 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
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.