Recipe Alterations for Health and Family Tastes
Use Substitutions to Tailor to Everyone’s Preferences
Aug 27, 2009
One family member doesn’t like onions, another won’t touch anything reeking of garlic, and every recipe you see calls for one or the other. Sodium needs to be reduced for the whole family and you are pulling your hair out! Take a deep breath and relax.
Experiment with alternative ingredients. By following a few simple guidelines, recipe modifications can be a pleasant experience with results that will please everyone in your family at the same time. See related article for some ideas on food substitutes in recipes.
Guidelines
Follow these suggestions and those in any good cookbook, especially if you are new to cooking:
- Determine the function, if any, of ingredient you want to change, i.e. adds volume, thickens or tenderizes. Replacement should do close to the same.
- Begin with one change in a recipe at a time.
- Only add small amounts of your seasoning choices to begin with. Then you can determine if you want to add more next time.
- Be particularly careful in baked goods, such as cookies or biscuits, as each ingredient has a distinct purpose for the final product. Casseroles are more forgiving.
Specific Suggestions
- Use herbs and spices to perk up flavors, as well as reduce the need for salt.
- Use water-pack as opposed to oil-pack, i.e. tuna fish.
- Experiment with yogurt to replace part of mayonnaise or cream cheese.
- Casseroles often are not popular with children, but most ingredients can be cooked and served separately.
- Add vegetables to family favorites, i.e. macaroni and cheese with chopped broccoli or red peppers.
- Since corn is usually a vegetable most everyone will eat, have many different recipes for this favorite. It is good in Mexican dishes, baked as a casserole or as part of a salad.
- Fat-free substitutes often dramatically change the flavor and texture. Low or reduced fat items usually give better results.
Experiment and Enjoy
There are now many resources available for healthy recipes not only in cookbooks, but also on the internet. The book, Easy Everyday Cooking by Better Homes and Gardens, Meredith Books (2008), uses some low-fat as well as full-fat ingredients in their recipes. Nutrition information is also included.
Foods must be tasty to the palate since it is useless if it isn’t eaten. Finding ways to modify recipes for better health and the enjoyment of your family will yield dividends today and in the future.
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