There may be times when you miss one or more ingredients for a recipe, want to swap ingredients to change the flavor profile of a dish, or want to make a particular recipe healthier. Some chefs are reluctant to deviate from a printed recipe, but with a little practice, creativity, and knowledge of how ingredients work in a recipe, you can find a number of new favorites.
If you are missing an ingredient for a recipe, the first thing to do is to determine what role that ingredient plays in the recipe. Should it add moisture, flavor, texture, leavening agent, color, or some other function? You can then think about possible other ingredients that can do the same thing. For example, if you’re trying to cut the calories in a quick bread recipe, instead of using the higher-calorie oil as a liquid ingredient, you can replace some or all of the oil with non-fat buttermilk or yogurt plus some milk. Both would provide additional nutrients as well.
Changing the nutritional profile of a recipe is a common reason to swap ingredients. In some cases, you may want to reduce or change less healthy ingredients and / or add ingredients that provide important nutrients. Examples of less healthy ingredients are those high in sodium, saturated fat, added sugar, and / or calories with minimal nutritional value.
When it comes to reducing sodium levels, you can buy lower-sodium versions of the ingredients. These can be broth, canned or glass products (beans, tomato sauce, some condiments), salty condiments, etc. Instead of buying pre-made marinades or salad dressings, consider making them from scratch, where you have complete control over the contents. Instead of high-sodium spices, you can use fresh or dried herbs, mustard, vinegars, unsalted rubs, or other spice mixtures.
Processed meats and cheeses are other sources of sodium (and saturated fat). Limit the use of these in your recipes by reducing the amount used and replenishing them or replacing them with unsalted protein foods. An example would be a pasta dish that calls for sausage. One idea is to use a lower sodium / lower fat version. Another would be to use mostly cooked chicken or seafood with just a small amount of the higher sodium sausage for flavor.
In the case of saturated fat, in addition to processed meat, other high-fat meats, poultry skin, coconut oil, and high-fat dairy products (cheese, cream, butter) are the sources that you may want to limit. For the meat, you can replace it with skinless white poultry, pork tenderloin, fish / seafood, beans / lentils, or soy products.
Instead of butter or coconut oil, you can use olive or canola oil (or any other unsaturated oil). If you want the taste of butter in a recipe, use mostly heart-healthy oil and only a very small amount of butter. The oil then gets a buttery taste. In addition to heart-healthy oils, nuts, seeds, and avocado are better fat options than the saturated fats.
Instead of using large amounts of high-fat cheese in a recipe, you can use low-fat cheese or a light grated cheese with a strong flavor like parmesan (since it has a more concentrated taste, you will need less). For chowders or sauces that crave cream, try using condensed milk, which is more concentrated than regular milk, so it has a creamier texture (and adds some protein / calcium).
To reduce the added sugar in a recipe, in most cases you can use much less than what is stated in the recipes. You can also add sweetness by adding fruits, extracts, citrus peel, or sweet spices. For recipes that call for flavored yogurt, you can use half pure and half flavored to reduce the added sugar.
As mentioned earlier, you may also want to make ingredient swaps to increase the nutritional content. Examples could be fiber, calcium, protein, and the many nutrients found in fruits and vegetables. For fiber, you can replace a high percentage of the white flour with whole grain or bean flour in most recipes. Another idea would be to grind oats and nuts to use in place of some of the white flour. This works well in quick breads, muffins, and pancake / waffle batter.
Adding beans or lentils to a dish really increases the fiber content as well as the protein. You could either replace or supplement the animal protein. Another easy swap is to swap a refined cooked cereal with a whole grain version – brown rice, whole grain or bean pasta, farro, quinoa, etc. can usually be swapped out.
Adding fruit or vegetables to a dish also increases the fiber content. They also provide a wealth of other important nutrients. Examples could be using pureed squash or butternut squash in a soup, quick bread, or pancake batter. You can add a variety of fruit options as toppings or ingredients in many sweet and savory dishes, such as: B. in a grain bowl or a salsa recipe.
To add calcium, you can use low-fat milk instead of water to make boiled cereals. Try a topping of yogurt and fruit instead of syrup on French toast (with wholemeal bread, of course), pancakes or waffles. Almonds are one of the few nuts that contain calcium. Add these to salads, hot granola, cooked cereals, and baked goods. Dark leafy vegetables contain calcium. These can be used in salads, sandwiches, soups, or sautéed as a bed for eggs or other protein foods.
An easy way to increase the phytonutrients is to increase the amount of fruits / vegetables in a recipe, which often lowers the calorie content as well. This works great for soups, pizza, stir-fries, salads, grain bowls, wraps, pita bags, or other one-course dishes. Using different cooking techniques in cooking the vegetables that are added to a dish can create a variety of tastes and textures. For example, fried or grilled vegetables can be a nice change in a salad, wrap or on a pizza.
So be brave and have fun replacing your recipes for better health!
Pam Stuppy, MS, RD, LD is a registered, licensed nutritionist with nutritional advice offices in York, ME and Portsmouth, NH. She has also been a nutritionist for Phillips Exeter Academy, holding workshops nationwide, and providing advice on sports nutrition. (See www.pamstuppynutrition.com for more nutritional information, some healthy cooking tips and recipe ideas).
DVIDS – News – Fit for 2022: Commissaries offer plenty of tips, ideas, resources to help patrons improve their health and wellness
By Kathy Milley, DeCA Public Affairs Specialist
FORT LEE, Va. – The new year is always an exciting time for reflection and recommitment, especially when it comes to wellness. Whatever your health goals for 2022, the Commissary is here to guide you in the right direction with tips, ideas and resources to improve nutrition.
“The health and well-being of our guests is our number one priority, so it’s vitally important to us, too,” said Bonita Moffett, Defense Commissary Agency Sales Manager. We work diligently to offer our customers the right mix of products and resources to support their wellness goals while saving big at checkout.”
According to Deborah Harris, DeCA’s Dietitian and Health and Wellness Program Manager (who holds a Masters of Public Health degree and is a Registered Dietitian and Certified Diabetes Care and Education Specialist), the officer strives for when he commits to a healthier lifestyle and Wellness Goals Keep customers engaged by offering easily identifiable, high-performing foods and easy-to-use, quick meal solutions and wellness resources.
• Dietitian Approved Thumb (DAT): The “Thumbs Up Dietitian Approved” labels on shelves make it easier for shoppers to quickly identify foods with high nutritional value that they can incorporate into healthy eating habits. DAT uses unique software that analyzes and identifies products in most commercial food categories based on up to 86 FDA-defined health attributes. Attributes analyzed vary by food category, but identify dietitian-approved foods that limit added sugars, sodium, and unhealthy fats while containing whole grains, healthy fats, fiber, or lean protein, as well as items that qualify as USDA organic . Once these products are identified, they are marked on consignment shelves with a “Thumbs Up – Dietician Approved” label.
• Thinking Outside the Box Recipes: Preparing nutritious food at home doesn’t have to be difficult or expensive. With “Thinking Outside the Box” recipes, Your Commissary continually offers meal solutions that are quick, healthy and economical, using ingredients that are normally offered to our customers at greater savings. Recipes are always available on commissaries.com under the Healthy Living tab. This library includes quick and easy, nutritionist-approved recipes for appetizers, entrees, salads, sides, and even desserts.
• Commissary CLICK2GO: Use Commissary CLICK2GO, the Commissary’s online ordering service, to instantly add the ingredients of your favorite nutritionist-approved recipe to your virtual shopping cart. With your Commissary CLICK2GO order on Commissaries.com, click on the recipe link (https://shop.commissaries.com/recipes), select the recipe you would like to add to your meal plan for the week and click simply click “Add to Cart” next to each of the ingredients you need to prepare the meal. Preparing nutritious food at home has never been easier.
• Gas Stations: Dietitian-approved gas stations, located near the front checkout aisles at over 170 food service establishments, offer convenient, tasty, nutritious meals and snacks to give customers the convenience they need without the high calories or high cost of a fast food restaurant meal. Customers can expect to see products that offer protein, healthy fat, complex carbohydrates, and a low-calorie form of hydration, such as low-calorie water and sports drinks, deli sandwiches, one-serving hummus, ready-made lean protein, fruit and cheese, no-sugar-added yogurt, Low sugar protein bars or prepared sliced fruits and salads.
• Quick Homemade Meals: Don’t let a lack of time prevent guests from preparing nutritious home-cooked meals. DeCA has created a list of no-fuss entrees (https://commissaries.com/sites/default/files/2019-09/no_fuss_entrees.pdf) selected from the many nutritionist-approved “Thinking Outside the Box” (https://). became. /www.commissaries.com/healthy-living/healthy-eats) Recipes featured on commissaries.com. The list is designed to minimize prep time with quick and easy meal solutions featuring ingredients that will save groceries money. It includes links to recipes for quick preparation using a slow cooker, microwave or pressure cooker; Prepared frozen meals; One-skill meals and entrees with prepared protein like fried chicken and canned tuna.
• Meal Planning: To make meal planning easier, DeCA has created two nutritionist-approved dinner menu plans, including weekly grocery lists, each for an entire month of family meals. These monthly meal plans are available on commissaries.com at these links: Meal Plan #1 (https://www.commissaries.com/sites/default/files/2021-02/nutrition-month-calendar-2b.pdf) and Meal Plan #2 (https://www.commissaries.com/sites/default/files/2021-09/Meal-plan-calendar-with-links.pdf). Choose your preferred plan and simply print out the grocery list for the week, add breakfast and lunch items and your grocery list is ready. You have everything you need for the week. If you want to create your own menu plan tailored to your family’s preferences, use our easy-to-follow planning guide, the Dietitian Approved Menu Planner (https://www.commissaries.com/sites/default/files/ 2019-02 /Dietititan_Approved_Menu_Planner.pdf) and the Weekly Meal Plan Worksheet (https://commissaries.com/sites/default/files/2020-06/Weekly_Meal_Plan_Worksheet.pdf).
“Make fruits and vegetables your favorite snack, experiment with nutritious substitutes like cauliflower rice and zucchini noodles for starchy rice or pasta, or try a new fruit or vegetable each month,” Harris said. “All of these ideas, coupled with our programs that identify high-performing foods, our easy-to-use quick meal solutions, and our many wellness resources, give our customers a head start in achieving their wellness goals while stretching their grocery dollar.”
About DeCA: The Defense Commissary Agency operates a global chain of commissioners that provide military members, retirees and their families with groceries in a safe shopping environment. Commissioners offer a military advantage and save authorized customers thousands of dollars annually on their purchases compared to similar products at commercial retailers. The reduced prices include a 5% surcharge to cover the cost of new construction and modernization of existing police stations. As a central element of military family support and a valuable part of military salaries and benefits, commissioners contribute to family preparedness, improve the quality of life for the American military and their families, and help recruit the best and brightest men and women for service and to hold country.
|Date of recording:||01/20/2022|
|Release Date:||01/20/2022 17:04|
|Location:||FORT LEE, VA, USA|
This work, Fit for 2022: Commissioners offer many tips, ideas, and resources to help clients improve their health and well-being, must comply with the restrictions specified at https://www.dvidshub.net/about/copyright.
Hy-Vee HealthMarket Picks and Heart Health
DAVENPORT, Iowa (KWQC) — Nutritionist Katie Schaeffer of Hy-Vee shares HealthMarket products and a healthy mango salsa!
Top 5 HealthMarket Products
· Food For Life Ezekiel Sprouted Grain Bread
- Food For Life Ezekiel Bread is made by combining six sprouted grains and legumes (wheat, barley, millet, lentils, soybeans and spelt) that together provide a complete protein. It is free from preservatives.
- Sprouting grains can help improve digestibility, absorption of nutrients and antioxidants.
- Each slice of bread contains 3 grams of fiber and 5 grams of protein. Both fiber and protein can help with satiety and support better blood sugar control.
Tumaros Carb Wise Wraps
- Tumaros Carb Wise Whole Grain Wraps contain 60 calories, 13 grams of carbohydrates, 7 grams of fiber and 5 grams of protein.
- The lower-calorie yet high-fiber combination is helpful for those trying to lose weight while staying fuller for longer.
- They can be used for so much more than just packaging. Try them as breakfast burritos, sandwiches, enchiladas, tacos, and fajitas.
· Zevia® Zero Calorie Soda
- Zevia® – Zero Sugar, Zero Calories and Naturally Sweetened
- All Zevia® products are kosher, vegan and gluten-free
- Zevia® drinks are sweetened with stevia leaf extract and contain no additives that many must avoid to manage their ailments.
- Banza noodles are made from chickpeas. Chickpeas have been shown to improve blood sugar control. Studies show that eating beans is correlated with a reduced risk of diabetes and cardiovascular disease.
- Banza is high in fiber and protein (5 grams of fiber and 11 grams of protein per serving). For those looking to go more plant-based, banza can be a helpful addition to a pasta that provides a good amount of protein. It provides 1.5 times more protein and 3 times more fiber than regular pasta.
· Avocado Oil by Chosen Foods
- Chosen Foods Avocado Oil is 100% pure, naturally refined and always made from perfectly ripened avocados, which are a healthy source of fat.
- Chosen Foods Avocado Oil is the workhorse of the kitchen. With its neutral flavor, avocado oil can be used in baking, marinades, dressing mixed leafy greens, and pasta salads — the possibilities are endless.
- With avocado oil’s smoke point of 500°F, it can be used for any cooking purpose, from frying over high heat to grilling or baking.
Healthy You at the Health Fair 2022 – in person!!!
Do you want to start the new year off right? Attend our annual health fair to learn about your nutritionist’s favorite products, get your nutrition questions answered, and receive free samples, recipes, and coupons.
o Event date: Saturday, January 29, 12:00 p.m. – 2:00 p.m
- Northgate Hy-Vee (1823 East Kimberly Street, Davenport, IA)
- Devil Glenn Hy-Vee
- Utica Ridge Hy-Vee
- Milan Hy Vee
- Rock Island Hy Vee
Mango Black Bean Salsa
Everything you need:
1 medium mango, peeled, seeded and cut into ¾-inch cubes
1 (15 oz) can Hy-Vee black beans, drained and rinsed
1 cup frozen Hy-Vee Select super sweet corn, thawed
¼ cup diced red peppers
¼ cup finely chopped green onion
1 tbsp minced garlic
¼ cup coarsely chopped fresh parsley
3 tbsp fresh lime juice
Sp tsp Hy-Vee salt
¼ tsp ground cumin
Baked tortilla chips for serving
Everything you do:
In a medium-sized bowl, mix all the ingredients. Serve with baked tortilla chips.
· READ NUTRIENT LABELS: Look for foods with 2 grams or less of saturated fat, 0 grams of trans fat, and less than 140 mg of sodium per serving. Choose foods with at least 5 grams of fiber per serving.
· ADD GOOD FATS TO YOUR BASKET: Unsaturated fats like nuts, olive oil, avocados, and salmon can reduce the amount of low-density (“bad”) lipoprotein (LDL) cholesterol in the blood and lower the risk of heart disease.
· CHOOSE WHOLE GRAIN FOODS: Look for the word “whole grain” as the first item in the ingredients list instead of fortified flour or “multigrain”. Whole grains contain the whole grain and are a better source of fiber.
· BEWARE OF HELPFUL INGREDIENTS: Sodium and added sugars can go by many different names. Sodium can be referred to as monosodium glutamate (MSG); Sugar can be high fructose corn syrup, dextrose, or molasses.
LOOK FOR THE HEART TICKET: When you see the heart tick on a food label, it means the product has been certified by the American Heart Association to meet certain nutritional requirements.
- Heart Check certified foods contain 10% or more of the daily requirement of vitamin A, vitamin C, calcium, protein or fiber. It has 1 gram or less saturated fat per serving, ½ gram or less trans fat per serving, and limits sodium (based on each food category).
Meet your metric screening
When: February 2022
What: Do you want to take control of your health? Come for a Free Biometric Screening with your Hy-Vee Nutritionist! Your dietitian will take a fingerstick blood sample, which is used to measure cholesterol, triglycerides, and glucose levels. They will also measure resting blood pressure, weight and body fat percentage. Appointments will be made based on availability while stocks last! To enroll, visit www.hy-vee.com/health.
Where: Northgate Hy-Vee (1823 East Kimberly Road, Davenport, IA 52803) and Milan Hy-Vee
Copyright 2022 KWQC. All rights reserved.
The Beef on Plant-Based Meat Alternatives
Just look at the grocery store shelves and you will see a plethora of plant-based meat alternatives. As more people restrict animal products, companies are offering a wider variety of plant-based foods that mimic the taste of meat.
The non-meat eater population is growing, with 63% of respondents in a recent US consumer survey saying they are eating more plant-based foods. Specifically for plant-based meat alternatives, market research firm SPINS reported that dollar sales for plant-based meat increased 45% from 2019-2020.
People are turning to vegetarian options for many reasons, including environmental sustainability and animal welfare. Plant-based foods generally have a lower environmental impact while providing fiber and other nutrients that may help prevent some chronic diseases.
Research has shown that a greater intake of red and processed meat increases the risk of heart disease. A study of 20,000 people published in the journal European Society of Cardiology showed that people who ate more red meat had smaller heart chambers, poorer heart function and stiffer arteries.
On the other hand, research has linked a plant-based diet to lower cardiovascular risk.
“Everyone should follow a plant-based diet to reduce the risk of cardiovascular disease and certain cancers, and to diversify the bacteria in your gut microbiome,” says Kirsten Straughan, RD, director of the Nutritional Sciences program at the College of Applied Health Sciences University of Illinois Chicago.
If you’re looking to increase plant-based meat alternatives in your diet, you should know what to look for because not all are created equal.
Meat and plant-based diet
You know what you can get from whole plant-based foods — like an apple or a stalk of broccoli — but how healthy are plant-based meat alternatives?
The magic of food technology has transformed plant proteins from soybeans, peas, legumes, nuts, seeds, whole grains and mushrooms, or “mycoproteins,” into a variety of plant-based meat alternatives, from veggie burgers, sausages and hot dogs to fake chicken nuggets and fish fingers.
And just as animal meat is nutritionally different, not all plant-based meat alternatives are created equal.
Recent research in the Journal of the Academy of Nutrition and Dietetics compared the nutritional quality of ground beef alternatives sold by major brands in the US and ground beef made from animal meat.
The plant-based ground beef alternatives tended to contain less saturated fat than ground beef, although levels varied. Some products in the study had as much saturated fat as ground beef.
The plant-based alternatives contained a moderate amount of fiber, which is underconsumed in the US. The results also showed that the plant-based alternatives were good sources of iron, manganese, copper, folic acid, and niacin. However, they contained fewer essential nutrients — protein, zinc and vitamin B12 — than ground beef.
Sodium levels were also higher in plant-based alternatives than animal meat, but salt is usually added to flavor ground beef during cooking.
Plant based diet
Just because products are plant-based doesn’t mean you can be sure you’re getting all the nutrients you need. Consider how these options fit into your broader diet.
“It’s the total diet that counts,” says Penny Kris-Etherton, PhD, RDN, professor of nutrition at Pennsylvania State University, who recently spoke about plant-based meats and reducing cardiovascular risk at the Academy of Nutrition and Dietetics’ Food & Nutrition Conference & Exhibition.
“When you go plant-based, make sure you’re doing it right, because if you’re doing it wrong, you’re not doing yourself any good,” she says.
The food we eat, whether plant or animal, must be nutritionally adequate and in line with current dietary recommendations. “Our goal should be to achieve optimal nutritional quality, whether or not the diet contains animal protein,” says Kris-Etherton.
“Lean beef can provide many nutrients that are either under-absorbed or difficult to obtain,” she says. Lean beef provides protein, easily absorbed iron, zinc, magnesium, selenium, vitamin B12, phosphorus, as well as creatine for muscle growth and maintenance, the antioxidants taurine and glutathione, and conjugated linoleic acid, an important fatty acid.
“Lean beef can be incorporated into a healthy diet that meets all current nutritional recommendations for health promotion and disease prevention,” she says.
If you’re replacing animal meat in your diet, make sure you’re getting a nutritious substitute, says Straughan. “It’s important to read labels,” she says. “Even within brands, look at individual products, look for saturated fat from coconut oil, and look for fiber in the product.”
The bottom line is that eating less red and processed meat — and less animal products in general — can be good for your health, but it’s important to understand whether plant-based meat alternatives hit the nutritional mark for you.
Vicki is a Registered Dietitian, Lifestyle Nutritionist, Author, Culinary and Media Consultant and the author of two books.
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