Header Ads

Healthier Ingredient Swaps

Heart-Smart Tricks

Sometimes not following the recipe can result in a better-for-you dish while being just as tasty. Find out the easiest ways you can turn a regular dish into an extra-healthy one. Plus, get advice on how to make your restaurant meals heart-smart too.

The recipe calls for…bread crumbs

Heart-healthier pick: Rolled oats

Tip To mimic the texture of bread crumbs (store-bought kinds can be high in sodium), pulse cholesterol-lowering oats in a food processor until grainy. Use to top casseroles or as an ingredient in meat loaf.

The recipe calls for…bread crumbs

Heart-healthier pick: Rolled oats

Tip To mimic the texture of bread crumbs (store-bought kinds can be high in sodium), pulse cholesterol-lowering oats in a food processor until grainy. Use to top casseroles or as an ingredient in meat loaf.

The recipe calls for…salt (to finish off a dish)

Heart-healthier pick: Citrus juices

Tip Just a squeeze or two of the fruit will bring out the flavor of your meal, minus the sodium. Make a habit of swapping the salt shaker on your dinner table for a small bowl of sliced lemons or limes when you're eating chicken, fish, rice and vegetable dishes.

The recipe calls for…butter (as a spread)

Heart-healthier pick: Avocado

Tip A thin smear of mashed or puréed avocado is a delicious way to moisten a sandwich while saving more than 75 calories per Tbsp.

The recipe calls for…oil (in baked goods)

Heart-healthier pick: Applesauce

Tip Replace half the oil with the fruit to reduce calories in cakes, muffins and sweetened breads. It works in brownies and chocolate recipes too, but if you don’t want to lose that rich color, try swapping in pureed prunes instead.

The recipe calls for…white flour (in baked goods)

Heart-healthier pick: Whole-wheat flour

Tip Replace half the white flour with whole-wheat to sneak in heart-healthy grains without altering taste. (Use white whole-wheat flour for delicately flavored goodies like angel food cake or sugar cookies.)

The recipe calls for…buttermilk

Heart-healthier pick: Lowfat plain yogurt

Tip Use the same amount of yogurt as you would buttermilk to cut back on saturated fat and sodium. Greek yogurt can also replace sour cream in dishes that aren't heated, like chilled soups or creamy dips.

SOURCES: Jeremy Bearman, chef, Rouge Tomate, New York City. Alain Braux, chef and author, Healthy French Cuisine for Less Than $10/Day. Andrea Giancoli, RD, spokesperson, Academy of Nutrition and Dietetics. Rachel K. Johnson, PhD, chair, American Heart Association Nutrition Committee.

Dining-Out Advice

Restaurant meals can contain enough calories for the entire day. The next time you eat out, help your heart by asking for these substitutions.

• Swap the slice of cheese on your burger for a small side of grated cheese. You'll use less to jazz up your patty.

• In place of refried beans, choose whole pinto or black beans. Many refried beans are cooked with oil or lard.

• Bypass the basket of bread and order bruschetta instead. The tiny toasts are topped with heart-healthy tomatoes, and the portion size limits how much you can eat.

• Rather than a side of vegetables, request a larger portion of veggies and a smaller amount of your main dish,

No comments

Powered by Blogger.