MM: Adapt Your Own Recipe
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Title: Adapt Your Own Recipe
Categories: Diabetic, Info
Yield: 1 Information
1 Info/help
REDUCE CHOLESTEROL ~ Use vegetable oil or margarine
instead of butter ~ Substitute 2 egg whites for 1 egg,
or use egg substitute ~ Use more vegetables and grains
and less meat in recipe ~ Use soy-based product to
replace part of meat eg. tofu ~ Use nonfat milk
products instead of whole milk.
REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise
and salad dressing ~ Blend cottage cheese or yogurt
with milk for sour cream topping ~ Replace regular
whipping cream with low-cal topping or yogurt ~ Remove
visible fat from meat and skin from poultry before
cooking ~ Decrease oil in marinades and salad
dressing; increase vinegar, water and seasonings ~ Use
foods canned in their own juice or water ~ De-fat meat
drippings by refrigerating and skimming fat off the
top ~ Decrease the amount of fat used in baked goods
by 1/3 to 1/2 and increase fluids called for to reach
desired consistency. ~ Cheese that is finely grated or
thinly sliced goes further ~ Pour some of the fat off
the top of "natural" peanut butters.
REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added
products ~ Increase your use of herbs and spices in
place of salt in recipes ~ Use fresh foods whenever
possible in place of canned or processed (soup mixes,
cured meats etc) or rinse canned foods (tuna) with
water ~ Do not add salt to water when cooking pasta or
other foods
REDUCE SUGAR CONTENT ~ Decrease the amount of sugar
called for in traditional recipes by at least 1/3;
substitute fruit juices, nectars or pureed fruits. ~
Use fruit canned in water or fruit juice ~ Use non
caloric sweeteners if needed to increase the sweetness
of a recipe without added calories. (Most baked
desserts require at least 3/4 tsp. sugar per serving
to achieve a desirable flavor.)
Adapted from Univ. of Calif. San Diego Healthy Diet
For Diabetics c. 1990.
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