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Some Substitutes to Save Family Recipes
These substitutes keep the comfort in comfort food, not the cholesterol
Switching to a diet low in fat and cholesterol does not mean you'll have to pitch your favorite family recipes. Many recipes can be adapted by replacing fat and cholesterol-laden ingredients with healthier ones, says Helen Roe, a registered dietician and director of nutrition at Ornish's Preventive Medicine Research Institute. But keep in mind that a recipe makeover may require some experimentation, because switching ingredients can change the dish's character. Here are Roe's tips for reducing fat and cholesterol:
- Instead of sautéing in butter or oil, use vegetable stock or water. Steaming can also be used to bring out an ingredient's flavor and tenderize it.
- Try nonfat yogurt or cream cheese instead of heavy cream. For a dessert topping, chill canned nonfat evaporated milk until it's almost frozen, then whip it to the right consistency.
- Instead of eggs, use egg whites or an egg substitute product. Many egg-based recipes - even omelets - taste great without the yolks. Be sure to check the label for fat and cholesterol content.
- Hold the mayo. When building a sandwich, forgo the mayonnaise and instead use mustard (yellow, dijon, or honey) to add desired moisture and flavor.
- Use fat-free products. Cheeses (regular, cream, and cottage), salad dressings, sour cream, mayonnaise, and a variety of snack foods are all available in fat-free versions. But be warned: Foods labeled fat-free can contain almost half a gram of fat per serving. So when you eat more than one serving, the amount of fat you consume can add up quite quickly.
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