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How to Modify Recipes

There are three basic ways to modify a recipe and its preparation

Ways to Reduce Fat

Broiling, grilling, baking, barbequing, roasting, poaching, braising, steaming, and stir-frying generally use little or no fat
Chill homemade soups, chili’s, stews, stocks, and gravies, until fat solidifies on the surface and can be easily removed
Trim as much fat from meats as possible before cooking; remove the skin from poultry before cooking
Drain off any fat that accumulates during cooking
Sauté or stir-fry in a few tablespoons of water or broth instead of oil
Marinating and mechanical means such as pounding or slicing thinly can tenderize leaner and tougher cuts of meat
Omit the oil in marinade recipes
You can reduce the amount of oil or butter used in baked goods by 1/4-1/2
Cut the amount of cheese in a recipe by 1/3-1/2
In recipes containing meat, reduce the amount of meat and increase the amount of vegetables and/or replace a portion of the meat with bean or lentils

Ways to reduce Sodium

Omit the salt from the cooking water for vegetables and grains
Salt may be omitted from the recipes for many baked goods, except breads where it is needed for the yeast to work properly
You can use herbs and spices to enhance the flavor of many recipes instead of salt
Start with small amounts of herbs (1/4 tsp dried or 1 tsp fresh herbs)
Add wine, sherry, fruit juices, low-sodium vegetable juices to boost the flavor of a recipe
Use more fresh onions, garlic, peppers, tomatoes, etc….
Use less table salt, soy sauce, steak sauce, bouillon, ketchup, prepared mustard, seasoning salts, etc….

Ways to reduce Sugar

Ways to increase Fiber

Use whole wheat flour or another whole grain flour for part or all of the amount called for all-purpose or cake flour in recipes- ½ and ½ works well

Add bran, oat bran or other whole grains for a portion of the flour.