Recipe Modification, Meal Planning & Grocery Shopping Carrie Rodstrom, MS, RDN, LD
Why Modify A Recipe? Trying to eat fewer calories for weight loss Diagnosed with a disease and changing eating habits is key to managing the disease Update older recipes Continue to eat well loved, well known foods
Modifying A Recipe When modifying a recipe it is always best to make one modification at a time Why? Because each ingredient has an important role when cooking/baking
Roles of Ingredients Fat provides flavor and richness, improves texture and tenderness in baked goods, promotes flakiness and lightness in baked goods, and makes foods smooth and creamy. Eggs provide structure, act as thickeners and emulsifiers (help mix fat and water), and add volume to foods when beaten.
Sugar provides flavor, increases tenderness and browning in baked goods, acts as a preservative, and helps yeast production rise. Salt provides flavor, slows or reduces the action of yeast in yeast breads, and acts as a preservative.
Tips to Decrease Total Fat and Reduce Calories Use 1/4 less liquid oil or solid fat Use liquid oils in place of solid fats (better fats) Use fruit/veg purees for 1/2 (at least) of the fat in a baked good recipe applesauce, pureed prunes, pureed sweet potato - BABY FOODS Use 2 egg whites instead of 1 whole egg Use plain greek yogurt in place of sour cream Use lower fat options of milk, cheese, dressings etc... Bake, roast, grill, broil, stir-fry instead of frying
Remove skin from poultry & fish, cut fats off of meats BEFORE cooking Use leaner cuts or types of meats ground turkey, ground bison, ground chicken, extra lean ground beef Use cooking sprays (ideally olive oil cooking sprays) After food has chilled, remove hardened fat before reheating Use herbs, spices, and lemon juice for flavoring foods instead of butter
Low Fat Condensed Soup Substitute 1 TBSP butter or margarine 2 TBSP flour 1 cup skim milk 1/4 tsp salt (optional) 1/4 cup diced celery, mushrooms, or chicken - depending on the creamed soup you need Melt butter and stir in flour. Gradually add in milk. Stir over low heat until thick. Add in salt, celery, mushrooms or chicken. This recipe replaces one can of condensed soup
Tips to Reduce Sodium Leave salt out or reduce salt by 1/2 in recipes Do not add salt to cooking water for pasta Do not put salt shaker on the table Choose frozen or fresh vegetables Choose no-added salt canned vegetables Rinse canned vegetables to remove some of the salt Use herbs, spices, fruit juices, and vinegars to flavor foods Limit the use of high sodium condiments - soy sauce, catsup, BBQ sauce etc... Limit your intake of processed foods
All Purpose Spice Rub 1 ½ TBSP ground coriander 1 TBSP cumin 1 TBSP ground allspice 2 tsp ground mustard 3 TBSP sweet paprika 2 TBSP ground ginger 1 TBSP dried thyme 1 tsp ground cayenne 1 tsp ground cinnamon Coriander Spice Rub 1 ½ tsp ground coriander ½ tsp Kosher salt ½ tsp cumin ¼ tsp chili powder 1/8 tsp cinnamon 1/8 tsp black pepper
Tips to Reduce Sugar Remove 1/4-1/3 of the sugar in baked foods items. This includes all types of sugar (honey, molasses, brown sugar etc...) Mask lack of sweetness with spices like cinnamon, nutmeg, allspice, cloves and extracts Choose frozen or canned fruit packed in their own juices instead of canned fruit in syrup if fresh fruit is not purchased Serve fruit instead of sweets for dessert Try plain yogurt topped with fruit instead of fruit flavored yogurt (6oz Plain Yogurt 7g sugar VS. 6oz Fruit Yogurt 14-21g sugar) Top waffles and pancakes with pureed fruit or nut butters instead of syrup
Tips to INCREASE Fiber Substitute whole grain versions of refined grains (whole wheat pasta, bread, tortilla, English muffin, bagel, brown rice, quinoa, barley, bulgur) Substitute 1/2 of the flour when baking with whole wheat flour or whole wheat pastry flour Reduce meat in recipes and add in beans, peas, lentils etc... Replace iceburg lettuce in salads with darker leafy greens (spinach, mixed greens, arugula etc...) Add extra fruits and vegetables to foods (topping cereal, baking quick breads and cookies, pasta sauces etc...) Add extra whole grains to foods (oatmeal in meatloaf, wheat or oat bran to baked foods etc...)
Modifying YOUR Recipes Chicken Paprikas 1 lb chicken drumsticks (skin on) 1 lb chicken thighs (skin on) chopped onion (amount you desire) Paprika 2 cups water Flour for thickening 1/2-3/4 cup sour cream minced garlic (amount you desire) Dumplings or Extra Wide Egg Noodles Fry chicken in pan until brown on all sides. Add onions and garlic and cook until translucent. Add paprika. Add 2 cups of water and simmer until chicken cooked (20-30 minutes). Once chicken is cooked add flour/water mixture and cook 5-10 minutes until thickened. Remove from heat and stir in sour cream. Serve over dumplings or noodles.
Use skinless chicken Use chicken breasts Changes? Use olive oil to lightly fry OR bake Plain yogurt instead of sour cream Whole wheat noodle or dumpling and whole wheat flour Smallish portion of entree Larger portion of side vegetables & fruit
Chicken Paprikas - Original Chicken Paprikas - Modified 822 Calories 621 Calories 4.5 grams fiber 10.5 grams fiber 124 grams total fat 22 grams total fat 40 grams saturated fat 5 grams saturated fat 242 mg cholesterol 83 mg cholesterol 647 mg sodium 420 mg sodium
Pineapple Cheese Casserole 2 large cans pineapple tidbits in juice 6 TBSP flour 3/4 cup sugar 2 cups shredded mild shredded cheese 1 sleeve Ritz crackers 1/2 cup butter or margarine Pour off pineapple juice. Mix pineapple tidbits, flour, sugar and cheese together. Pour mixture into a 9x11 buttered glass pan. Crush crackers and sprinkle on top of mixture. Melt butter and drizzle over top. Cook at 350 degrees for 25-35 minutes.
Changes? Use fresh pineapple OR rinse juice off Use whole wheat flour Use minimal amount of sugar. Reduce to 1/2 cup Use 2% shredded cheese Use whole wheat cracker or corn flakes Use less butter (1/3 or 1/4 cup) & use unsalted Small portion!!!!!
Pineapple Cheese Casserole - Original Pineapple Cheese Casserole - Modified 523 calories 280 calories 50 grams carbohydrates 38 grams carbohydrates 1.4 grams fiber 2.5 grams fiber 219 grams total fat 90 grams total fat 116 grams saturated fat 55 grams saturated fat 63 mg cholesterol 31 mg cholesterol 179 mg sodium * 258 mg sodium *Ritz cracker website did not list sodium in nutrition information
Apps Meal Makeovers - Apple Platform; recipe app that features healthier, more nutrient-rich versions of family favorites. CalCutter - Apple and Android Platform; calculates the estimated calories per serving in personal recipes and serves up healthy cooking tips.
Meal Planning Why plan meals? You want to: Eat better Save money at the grocery store Save time grocery shopping Be more organized
Steps to Successful Meal Planning Step 1 - Resolve to do it Step 2 - Involve your family or those who eat with you. Find out what they like or don t like. Have them choose one of the meals. Step 3 - Choose a planning style that meets your needs Based off of sale ads Based off of how frequently you want to grocery shop
Step 4 - Map out your meals 1 week of meals 1 month of meals meatless Mondays guest chef meals mapping out just entrees or entree, sides, desserts
Step 5 - Make a Shopping List Have a generic list of foods you need each trip (milk, eggs, etc...) and add extras that include the ingredients you need for your meals. Create a template that lists the foods in sections that correspond to your grocery store. This saves time in the grocery store.
Meal Plan Example Monday Tuesday Asiago Chicken (Chicken Breasts, Sun Dried Tomatoes, Broccoli, Asiago Cheese over Whole Wheat Pasta) Maple Soy Glazed Salmon, Roasted Asparagus, Parmesan Whole Wheat Linguini Wednesday Thursday Friday Saturday Sunday Sausage Pizza, Carrots, Pear Macaroni & Cheese, Green Beans, Mango & Kiwi Chicken Noodle Soup, Clementines & Pear Bison, Bean, Tomato, & Pepper Chili, Cornbread, Mango & Kiwi Chicken & Black Bean Pizza, Grapes