How to Create Healthy Recipes. Give your favorite meals a healthy makeover
with tips that will help you reduce sugar, salt, and fat, while making sure you get more
of the good stuff, such as fiber and nutrients. You will need Applesauce, mashed banana, or
prune puree Fat-free milk Cinnamon, cloves, and nutmeg Vanilla or almond extract Whole-grain
pasta Nonstick pans and cooking spray Lean meats Smaller portion sizes and fruit-based
fat replacers (optional). Step 1. Reduce the fat in baked goods by using half
the amount of butter, oil, or shortening and using applesauce, mashed banana, or prune
puree for the other half. In recipes that call for whole milk, use fat-free
milk instead. Look for ready-made fruit-based fat replacers
in the baking aisle of your grocery store. Step 2. Cut the amount of sugar in a recipe by one-third
to one-half and add sweetness-enhancing spices such as cinnamon, cloves, and nutmeg, or flavorings
such as vanilla or almond extract. Step 3. Go easy on the salt. Unless the recipe uses yeast, which requires
salt for leavening, reduce the amount of salt by one-half or eliminate it completely. Step 4. Use whole-grain pasta instead of enriched
pasta. Not only will you reduce the number of calories;
you’ll triple your fiber intake. Step 5. Employ healthy cooking techniques such as
broiling, grilling, and steaming instead of frying. Use nonstick pans and cooking spray to reduce
added fat and calories. Step 6. Eat lean cuts of beef and pork, turkey, and
seafood. Step 7. Reduce the portion size of meals that are
still higher in fat, salt, or sugar despite replacements. Bon appetit! Did you know The recommended intake of fiber
is about 20 grams to 35 grams a day. Most Americans only get about half that, with
14 to 15 grams consumed per day.