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Modify Your Recipes for Better Health

Gravy

How to modify:

Straining off the grease by using a gravy fat separator cup. You can purchase this cup in cooking supply and discount stores. Some grocery stores carry it, too. An alternative method is to freeze the juice in a shallow pan for about 15 minutes. The fat will rise to the top and harden and you can remove it with a kitchen spoon.

Result:

78% fewer calories and 93% less fat!

1/4 Cup	Calories	Fat
Regular gravy	98	7.0
Better gravy!	21	0.5

Mashed Potatoes

How to modify:

Use skim milk in place of whole milk or cream. Replace butter with half the amount of trans-free margarine. Omit salt. Add parmesan cheese in place of salt for more flavor and less sodium. 1 tsp of salt contains 2325 mg of sodium while 2 Tbsp of parmesan cheese contains 186 mg of sodium. Season well. Use black pepper, garlic powder and dried parsley.

Result:

27% fewer calories and 85% less fat!

3/4 Cup	Calories	Fat
Regular mashed potatoes	165	7
Better mashed potatoes!	120	1

Cranberries

How to modify:

Use Splenda brand non-nutritive sweetener in place of all the sugar. Splenda is made from sugar and it is stable for cooking and baking. It measures just like sugar.

Result:

67% fewer calories!

1/4 Cup	Calories
Regular cranberries	104
Better cranberries!	34

Make a Better Stuffing!

How to modify:

Make your recipe or a box mix for stuffing without added salt, butter or margarine. For 4 cups of stuffing (or 1 box of Stove Top brand stuffing) you will need the following ingredients:

• 1 Tbsp margarine
• 3 cups diced apples, onions and celery
• 3 cups brown rice (1 cup plus two cups water cooked for 30 minutes in the microwave)
• 1 cup of low-sodium broth

Directions:

Saute the apples, onions and celery in the margarine. When they are soft (about 5 minutes), add the prepared stuffing, rice and broth. Combine well and place in covered casserole or baking dish. Bake for 45 minutes at 350 degrees.

Result:

38% fewer calories, 75% less fat, 66% less sodium and 66% more fiber!

1/2 Cup Stuffing	Calories	Fat	Sodium	Fiber
Homemade stuffing	190	6	643	1.0
Box mix stuffing	170	8	530	0.5
Better stuffing!	104	2	175	1.5