Cooking With Your Heart (Heart Health)
Healthy eating does not have to be boring and bland. With a few changes, you can keep the flavor in family favorites and add the health. Here’s how:
Cook with low-fat, fat-free, nonfat dry, or evaporated fat-free milk.
Bake or cook with 3 egg whites and 1 egg yolk, instead of 2 whole eggs. Or use 2 egg whites or 1/4 cup of egg substitute, instead of 1 whole egg.
Oils and Butter
Use cooking oil spray to lower fat and calories.
Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.
Make muffins, quick breads, and biscuits by using no more than 1-2 tablespoons of fat for each cup of flour.
For muffins or quick breads, use 3 ripe, well-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening.
Make a pie crust with only 1/2 cup margarine for every 2 cups flour. Use soft margarines (liquid or tub types).
For chocolate desserts, use 3 tablespoons of cocoa for every ounce of baking chocolate. If you need to replace the fat in chocolate, add up to 1 tablespoon of vegetable oil.
Make cakes and soft-drop cookies by using no more than 2 tablespoons of fat for each cup of flour.
Remember, simple changes can make a world of difference to your heart. Start cooking with your health in mind.