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Good-Tasting & Healthy Conversion Ideas for Favorite Recipes.
Many favorite traditional recipes may be converted to
a more nutritious food by substituting some of the following ideas:
-
Replace partial food products with whole
foods or with a more nutritious food. Examples: Replace white,
refined flour, sugar, or rice with the whole product or a more
nutritious ingredient.
- For white flour products usually an equal quantities of fluffed
(sifted) soft whole wheat can be substituted. Some places
will identify this flour as whole wheat pastry flour
- For sugars a more nutritious sugar would be to use equal amounts of a
dark brown sugar because it has molasses added. Or you may
substitute fruits like date. Too much dark sweetening may not have
an acceptable appearance. This will have to be determined by
the product and with some experimenting.
- For sugar syrups a good alternative might be a berry or other fruit
syrup or fruit spread, or a maple syrup, honey, or molasses.
- For white rice one can always replace it with whole brown rice.
-
Replace the saturated fats with the
unsaturated fats. Example: replace margarines and butter with
oils.
- Since margarines and butters often have salt added you may need to add
a small amount of salt to the final product.
- A baked product using margarine or butter may not have the same
results as a cooked product. You may wish to use a recipe already
adapted to the use of an oil.
-
Replace, in a meat recipe, the meat with a
plant based protein. Example: Use tofu, gluten stakes, nuts, a
legume, or a protein analog made from soy.
Over time, by making small adaptations to
your recipes, you will find a change in tastes and desires for your
recipes. The original recipes may seem too sweet or too tasteless
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