INGREDIENTS: 8 cups (about 2 pounds) peeled, diced sweet potatoes 1/2
cup 100% apple juice 1 can (20-ounce) apple pie filling 1/2 cup packed
brown sugar 2 tablespoons tub margarine, melted 1 teaspoon ground
cinnamon 1/2 cup raisins
METHOD: Place diced sweet potatoes in slow cooker; add apple
juice. In a small bowl, combine apple pie filling, brown sugar, margarine
and cinnamon; spoon over sweet potatoes. Cover and cook on low setting 6
to 8 hours or until potatoes are very tender. Add raisins during the last
1/2 hour of cooking.
INGREDIENTS: 1 pound steamed Brussels sprouts, cut in half 1/4
cup reduced fat mayonnaise 1/4 cup skim milk 1/4 cup reduced fat sharp
cheddar cheese, shredded 2 teaspoons cooking sherry
METHOD: In a small saucepan combine mayonnaise, milk and cheddar
cheese. Over medium heat, cook and stir until heated through and cheese is
melted. Add cooking sherry and stir until combined. Pour over
steamed Brussels sprouts.
Cook's note: Try steamed asparagus, broccoli or cauliflower instead of
Brussels sprouts.
Recipe Makeovers (Food Exchanges)
If you're concerned that your favorite recipes aren't exactly 'heart smart,' have
we got some recipe makeover tricks for you. These ingredient substitutions
and cut excess fat and calories from your favorite recipes without sacrificing
taste. Cutting back on ingredients isn't the only way to improve a recipe.
Rev-up a recipe's nutritional value by tossing shredded carrots or zucchini into
meatloaf, adding fresh or frozen blueberries to muffins, replacing white rice
with brown rice in stuffed green peppers, or adding spinach to lasagna.
Remember that the ingredients in recipes are only suggestions, so don't be
afraid to experiment. For the best results, make changes gradually, one
ingredient at a time.
If your recipe calls
for:
Use:
Whole milk or 2% milk
Skim, 1/2% or 1% milk
Heavy cream or evaporated milk
Evaporated skim milk or fat free half-and-half
Sour cream
Reduced fat or nonfat sour cream, or low fat or nonfat plain
yogurt
Butter, margarine, oil or shortening for baking (muffins, quick
breads, cakes)
Replace the fat with an equal amount of applesauce, mashed
bananas or prune puree. Baker's secret: for baked goods
with superior texture, drain the applesauce before adding it to the other
ingredients. To do this, place a fine strainer or sieve into a bowl
large enough so the strainer does not touch the bottom of the bowl.
Spoon applesauce into the strainer and let stand 15 minutes.
Mayonnaise
Low fat or nonfat mayonnaise
One whole egg
Two egg whites or 1/4 cup egg substitute. When
substituting egg whites for whole eggs in baked goods, beat egg whites
until soft peaks form before incorporating them into the recipe. The
result is a more tender product.
Nuts
Reduce the amount by half and toast them. Toasting nuts
intensifies the flavor.
Chocolate chips
Cut the amount in half and use mini chocolate chips
Cake frosting
Top cakes with fresh fruit, fruit sauce or sprinkle lightly with
confectioner's (powdered) sugar.
Pastry crust
Reduced-fat graham cracker crust or phyllo dough
Ground beef
Ground turkey breast, ground sirloin or extra-lean ground beef
(10% or less fat)
Ham hocks, fat back or neck bone
Skinless chicken or turkey thighs
Full fat cheese
Low-fat or nonfat cheese (3 grams of fat or less per
ounce)
Did you know that:
The American Heart Association recommends limiting
sodium intake to 2,400 milligrams per day
1 teaspoon of salt contains about 2,300 milligrams of sodium
To help reduce sodium in your recipes:
Use less salt or no salt at the table and in cooking
Use herbs and spices in place of salt
Drain the liquid from canned vegetables and legumes
and rinse well
Select low-sodium, reduced-sodium and no-added-salt
products
Cook pasta, rice and hot cereals without adding salt
When cooking boxed rice and pasta mixes, use only half of the seasoning
packet provided
