When choosing foods we eat, the texture, moistness, taste, color, nutrient content, and cost are all important. It can be easy to determine if we want to buy foods based off the food label, but what about home cooked foods- especially if we are the culpable chef? Can I decrease the amount of sugar without jeopardizing the signature sweet taste? What happens if I replace the oil with yogurt? The cooking fun starts with the wiggle room every recipe allows for healthy ingredient swaps, or modified amounts of familiar add-ins.
The Ohio State University Extension office supplies a factsheet on this very topic. In it contains ingredients to use instead of the unhealthy versions, along with ways to reduce sodium, fat, and sugar, and how to increase fiber, provided by this link: http://go.osu.edu/factsheet. For example, sugar is important in recipes to increase tenderness, color and taste but it still can be reduced without a noticeable defect. Being creative with what to add to the recipe can also be fun. Adding spices, for example, can reduce the need for salt and add more flavors.
The Dietary Approaches to Stop Hypertension diet, formally known as the DASH diet, is the National Heart, Lung, and Blood institute’s plan for decreasing blood pressure by the foods we eat. They posted a recipe that combines the low-sodium foods of the DASH diet along with the beauty of swapping higher fat foods (like mayo) with yogurt. The recipe also uses spices and herbs to generate flavor loss from higher fat ingredients.
Yogurt Salad Dressing
8 oz plain yogurt, fat-free
1/4 cup mayonnaise, low-fat
2 Tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate.
Makes 5 servings
Serving Size: 2 Tbsp
Written by Rachel Tobe,B.S. Dietetics Food and Nutrition, Intern with Wood County Family and Consumer Sciences
Reviewer : Susan Zies, Family and Consumer Sciences Educator, Ohio State University Extension, Wood County, Erie Basin EERA, email@example.com