How to Modify Recipes

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

  1. Change one or more ingredients
  2. Change the cooking method
  3. Modify the portion sizes

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

  • Reduce the amount of sugar called for in a recipe by ¼ – ½
  • Uses more sweet spices such as cinnamon, nutmeg, vanilla, almond extract, etc…

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.

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