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Doctor Up Your Recipes and Improve Your Health

1:20 PM, Oct 31, 2011   |    comments
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Doctor Up your Recipes and Improve your Health

By: Emily Hoffman, MS, RD, LD/N

This time of year there is always a reason to cook up something delicious! Whether it is a birthday, holiday party, sorority celebration or house warming party, even the students will find themselves in the kitchen trying their hand at some traditional (and many times high calorie) recipes.  If you are trying to lose weight, it can be these traditional or party foods that can get you off track.  Most recipes can be made healthier just by simple substitutions.

Here are a few simple ways you can make your favorite recipes healthier:  

If your recipe calls for this....

Try using this instead.


Canadian bacon or smoked turkey

Bread crumbs

Rolled oats, crushed bran flakes

Butter, margarine, shortening for baked goods

Applesauce or prune puree for ½ of the butter the recipe calls for and the other ½ use low-fat buttermilk.

Butter & sugar in frosting

Marshmallow fluff

Heavy Cream

Fat free evaporated milk or coconut milk for soups and stew recipes

Cream cheese

Neufchatel, fat free or low fat cream cheese

Sour cream

Plain fat free yogurt or fat free plain Greek yogurt


2 egg whites, ¼ cup egg substitute

Flour, white or all purpose

Wheat flour

Canned fruit

Fresh or frozen fruit

Ground beef

Ground turkey breast, lean ground beef,

Iceberg lettuce

Spinach, field greens, arugula, collard greens or kale


Low fat or fat free mayonnaise, or fat free creamy salad dressing or avocado mash

Pasta, white

Whole wheat pasta, zucchini strings or spaghetti squash

Peanut butter

Natural peanut butter

Rice. white

Brown rice


Stevia or splenda

Seasoning salt, celery salt, garlic salt or onion salt

Herb blends like Mrs. Dash, garlic powder, fresh onions and garlic, fresh herbs

Flour tortillas

Corn tortillas


Pureed fruit or applesauce

 This information has been provided by Emily Hoffman, MS, RD, LD/N at Memorial Hospital.

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