Thursday, April 7, 2011

Topping, Oil, Seasoning & Salt Tips

Try different toppings.
  • In recipes that call for sour cream, use buttermilk or plain yogurt instead.
  • On baked potatoes, skip the sour cream and gravy—instead, try plain yogurt or a little butter or trans fat-free margarine.
  • Plain yogurt makes a great topping for fruit and other desserts.
Use less gravy.
  • Make healthier gravy—pour off the fat, thicken the meat juices, and go easy on the salt.
  • Instead of gravy on your meat, try using tomato, barbecue, Worcestershire or steak sauces—Avoid sauces high in salt. Try to buy sauces labeled “no salt added” or “low sodium”.
  • Use a little trans fat-free margarine or gravy on brown rice or mashed potatoes.
Choose trans fat-free margarine.
  • When you use margarine, look for tub or squeeze margarines that say trans fat-free.
  • Don’t use regular stick margarines or shortening, which are high in trans fats.
  • Stay away from lard (high in saturated fat).
Use vegetable oil for frying.
  • Vegetable oils are better for your heart than bacon grease or shortening.
  • When you fry, use vegetable oil—just enough to keep the food from sticking.
Get creative when you bake.
  • Use vegetable oil instead of margarine, lard, butter, or shortening for baking. Two teaspoons of oil can replace one tablespoon of hard shortening.
  • For muffins and cakes, replace some of the margarine or butter with buttermilk, applesauce, or pureed prunes.
Use healthy seasonings for vegetables and salads.
  • Instead of fatback, side meat, or stick margarine, season your vegetables with these:
    • A small amount of lean ham
    • Onions and garlic with vegetable oil
    • Vinegar or lemon juice
    • Low sodium bouillon
    • Fresh or dried herbs
    • A little transfat-free margarine
  • Make your own olive oil and vinegar dressing for tossed salads—stay away from bottled dressings with a lot of salt (sodium) and watch out for dressings with high fructose corn syrup or other sugars.
Go the low salt way.
  • Buy foods that say low or reduced salt (sodium) or no salt added.
  • Eat out less often at restaurants—even healthy restaurant meals often have a lot of salt.
  • Keep the salt shaker away from where you cook and eat.
  • Taste your food before salting it. You’ll get used to the taste of less salt.
  • Use seasonings like pepper, lemon juice, vinegar, herbs, and spices.
Mix your favorite herbs or spices in a handy shaker.
  • Watch out! Packaged meals with noodles can be high in salt (sodium) and trans fats.

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