Stretched and Challenged: A HEALTHY POST

The title says it all.  I've been challenged this week.  But, I've been stretched, too.  I'm entering into unchartered waters.... Sure, I'm okay at cooking yummy meals.  Sure, I know how to make meals ahead of time.  I can even combine the two and make yummy meals ahead of time.  But, some dear special friends have been dealing with some health challenges and I am humbly assisting with a project to make meals for this family.  So, that means a) Yummy; b) Make ahead; c) Super-healthy.  This is HARD.  But it is SO WORTH IT.  You gotta realize that I am without doubt the pickiest eater in the world.  I know a lot of people claim that title, but I REALLY have won it.  (I don't like veggies {except corn and potatoes...which some people call "starches"}, fruit - none, not one single fruit, fish...oh, this list is embarrassing...I gotta stop.)  So, I am up for the challenge.  I have a tangible way to tell a great family that they have friends/family that love them, I'm learning A LOT, and I hope to start adding one uber-healthy meal to my rotation a week.  Now, don't get me wrong - we don't eat horribly at my house, but lentils, prunes and kasha aren't on my normal grocery list.  Here are some healthy facts I've been learning as I research specific dietary needs.  For the research, major kudos go to my amazing sister-in-law, Rachel...a dietician/nutrionist/tall/skinny/curly-haired/beautiful/runner...yep, we have NOTHING in common, but I love her, and in spite of my flaws, she still likes me!

Some basic tips for making your favorite recipes healthier include:

 

• One thing I have started to do is, anytime I make a ground beef dish, I replace half the meat with black beans...-waaaaaay better for you.
• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake. 
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
Cook with less fat by using non-stick skillets. 
• Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
• In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you'll hardly notice the difference. 
• You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by 1/3 to 1/2.
• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.

 Happy (Healthy) Cooking!