5 Key factors to keep in mind when altering traditional recipes to a healthier version

     The ultimate goal is to include super foods to maximize nutrition and minimize ingredients that rob your health. Be mindful of how to integrate more plant foods, increase the fiber content, include lean proteins and eliminate processed carbs.

  1. Add more fiber by including produce or using whole grain products vs. refined grains.
  2. Intentionally add healthy fats that come from nuts, seeds, avocado, olive oil or fatty fish.
  3. Integrate lean healthy proteins into each meal or snack.
  4. Use salt free spices and flavorings to reduce sodium content.
  5. Reduce sugar content by using substitutes such as stevia, monk fruit or erythritol.

Recipe Alterations

Lasagne

  1. Replace ricotta w/low fat ricotta.
  2. Use lean ground turkey vs. beef.
  3. Half the amount of noodles and choose the high fiber/protein pasta noodles made from whole grain or spaghetti squash or spiralized veggies.
  4. Use salt free seasonings along with fresh herbs and Italian spices.
  5. Reduce the amount of cheddar cheese and use low fat mozzarella cheese.
  6. Add more veggies such as broccoli, mushrooms, onions, carrots, squash, or zucchini.

Cookies

  1. Use healthier alternatives for fat such as applesauce, avocado oil, olive oil, organic butter, peanut butter or almond butter.
  2. Reduce the amount of sugar by 20-30% andreplace with low calorie alternatives.
  3. Use whole almond or coconut flour, and add oatmeal, crushed flax seeds or chia seeds.
  4. Include chopped nuts for extra protein and essential fats.
  5. Use extra dark chocolate chips for heart healthy flavanoids and antioxidants.

Tuna Salad

  1. Use heart healthy oilve oil based mayonnaise and /or spicy mustards .
  2. Add extra celery, shredded carrots, green onions, slivered almonds, & dill relish.
  3. Serve rolled up on whole grain flat bread orwhole wheat tortilla with salad greens

Chicken Salad

  1. Use heart healthy low fat mayonnaise or poppy seed dressing.
  2. Add chopped celery, apples, grapes, dried cranberries and walnuts.
  3. Serve on  high fiber multi grain bread or pita bread.

Soups

  1. Use a low sodium canned soup or bone broth for a head start.
  2. Add your favorite sauteed veggies; onions, mushrooms, broccoli, peppers, etc.
  3. Add a lean protein such as ground turkey or chicken breasts.
  4. Add legumes or beans for added fiber and protein.