5 Key factors to keep in mind when altering traditional recipes to a healthier version.

The ultimate goal is to include super foods to maximize nutrient density and minimize ingredients that rob your health such as trans fats, highly processed carbohydrates and sugar .

1. Add more fiber by including produce or using whole grain products vs. refined grains?

2. Reduce fat or substitute a healthier lower fat product for the unhealthy fats?

3. Aim for leaner and cleaner proteins in lieu of the higher fat proteins?

4. Use salt free spices and flavorings to reduce sodium content.

5. Reduce sugar content by using substitutes such as stevia or monk fruit.

Recipe Alterations Examples

Lasagne

Replace ricotta w/low fat ricotta.

Use lean ground turkey vs. beef.

Half the amount of noodles or choose the high fiber/protein pasta noodles made from whole grain or vegetables.

Use salt free seasonings along with fresh herbs and Italian spices .

Reduce the amount of cheddar cheese and use mozzarella cheese.

Add more veggies such as broccoli, mushrooms, onions, carrots, squash, or zucchini.

Use low sodium marinara sauce.

Cookies

Use healthier alternatives for fat such as applesauce, canola oil, organic butter or extra virgin coconut oil.

Reduce the amount of sugar  by 20-30%.

Use whole grain flour, and add oatmeal, crushed flax seeds or bran flakes.

Include chopped nuts for extra protein and essential fats.

Use extra dark chocolate chips for heart healthy flavanoids and antioxidants.

 Tuna Salad

Use heart healthy low fat mayonnaise and /or spicy mustards .

Add extra celery, shredded carrots, green onions, slivered almonds, & dill relish.

Serve rolled up on a whole wheat tortilla or whole grain flat bread wrap with salad greens .

Chicken Salad

Use heart healthy low fat mayonnaise or poppy seed dressing.

Add chopped celery, apples, grapes, and walnuts.

Serve on  high fiber multi grain bread.

Soups

Use a low sodium canned soup for a head start.

Add your favorite sauteed veggies; onions, mushrooms, broccoli, peppers, etc.

Add a lean protein such as ground turkey or chicken breasts.

Add legumes or beans for added fiber and protein.