I got this list off the American Heart Associations website. It is a list for healthy subsitutions for recipes
Instead of using 1 c whole milk use 1 c fat free (or low fat) milk plus 1TBSP liquid vegetable oil.
Instead of 1 c heavy cream use 1 c evaporated skim milk OR 1/2 c low fat plain yogurt and 1/2 c plain low-fat unsalted cottage cheese.
Instead of sour cream use low fat unsalted cottage cheese plus low fat or fat free plain yogurt, or fat-free sour cream.
Instead of cream cheese use 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed.
Instead of 1 TBSP butter use 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil.
Instead of 1 egg use 2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup).
Instead of 1 oz. unsweetened baking chocolate use
3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%.
Also, I know that applesauce can be replaced for vegetable oils for your baking recipes. Use the same amount of applesauce as the recipe calls for oil.
Tuesday, August 9, 2011
Bree's Mexican Quinoa Salad
Quinoa (pronounced keen-wah) is an awesome protein packed grain. It is gluten free, has a low glycemic index and provides eight essential amino acids. It is a great rice subsitute. Here is a recipe that I adapted from my sister. Thanks Justine!
Mexican Quinoa Salad
3/4 c quinoa (rinsed under cold water)
2 c fat free chicken stock (or water)
Bring to a boil for 15 minutes or until all the liquid is absorbed. Turn off heat, cover with lid and let sit for 5 minutes. In a large bowl, combine:
1 can sodium free corn
1 can black beans
2 or 3 roma tomates diced
1/2 - 1 bunch cilantro minced
1/4 c fresh lime juice (1 or 2 limes)
1/4 tsp cumin
1/2 tsp salt
1/4 tsp fresh ground peper
1 tsp minced garlic
Add quinoa and refridgerate until chilled. Serve with any Mexican inspired main dish. It's super yummy and feel free to experiment with more or less spices. Adjust the recipe to your liking. Enjoy!
Mexican Quinoa Salad
3/4 c quinoa (rinsed under cold water)
2 c fat free chicken stock (or water)
Bring to a boil for 15 minutes or until all the liquid is absorbed. Turn off heat, cover with lid and let sit for 5 minutes. In a large bowl, combine:
1 can sodium free corn
1 can black beans
2 or 3 roma tomates diced
1/2 - 1 bunch cilantro minced
1/4 c fresh lime juice (1 or 2 limes)
1/4 tsp cumin
1/2 tsp salt
1/4 tsp fresh ground peper
1 tsp minced garlic
Add quinoa and refridgerate until chilled. Serve with any Mexican inspired main dish. It's super yummy and feel free to experiment with more or less spices. Adjust the recipe to your liking. Enjoy!
Whole Wheat Blender Pancakes
This recipe is super EASY and really YUMMY! It's also great for using your food storage.
Blender Pancakes
1 cup whole wheat (like food storage whole wheat kernels)
1 cup fat free milk
put in a blender and blend on high for 4-5 minutes, until smooth
add
2 eggs
2 tsp baking powder
1 1/2 tsp. salt
2 TBSP oil
2 TBSP honey or sugar
mix on low until well combined
The recipe says it makes about 6-8 pancakes but that all depends on how big/small your cakes are. I doubled the recipe and it made about 20-24 (using a 1/4 cup measuring cup to pour). These pancakes are awesome with fresh fruit instead of syrup (I especially like strawberries and blueberries on top) and instead of butter I use Brummel and Brown yogurt spread (which is amazing). I also modified the recipe to cut cholesterol, sodium and sugar. I used 1 whole egg and two egg whites, 1 tsp salt and splenda for the sweetner. I would be interested to see how applesauce would work instead of oil. I'll have to try that and let ya'll know.
Blender Pancakes
1 cup whole wheat (like food storage whole wheat kernels)
1 cup fat free milk
put in a blender and blend on high for 4-5 minutes, until smooth
add
2 eggs
2 tsp baking powder
1 1/2 tsp. salt
2 TBSP oil
2 TBSP honey or sugar
mix on low until well combined
The recipe says it makes about 6-8 pancakes but that all depends on how big/small your cakes are. I doubled the recipe and it made about 20-24 (using a 1/4 cup measuring cup to pour). These pancakes are awesome with fresh fruit instead of syrup (I especially like strawberries and blueberries on top) and instead of butter I use Brummel and Brown yogurt spread (which is amazing). I also modified the recipe to cut cholesterol, sodium and sugar. I used 1 whole egg and two egg whites, 1 tsp salt and splenda for the sweetner. I would be interested to see how applesauce would work instead of oil. I'll have to try that and let ya'll know.
Saturday, August 6, 2011
I'm so excited!
I just can't wait to get started guys. I know that this is going to be a friggin' awesome experience! Let's use this blog to share progess, tips, tricks, routines, exercises, recipes and motivation and words of encouragement! We've all been invited to post on this blog so feel free to do so whenever you find something worth sharing. Make sure to label your posts so that we can categorize them and find everything easily. :)
Our Weekly AA meetings are a weigh (get it!?) for us to fit in. A place where we build eachother up and keep eachother motivated. I know that I am totally in this for the long haul. My life needs to change so that I can create a healthy foundation for my family and myself. This WILL work. We CAN do this. We just have to know that we can. I love this quote by Henry Ford:
Our Weekly AA meetings are a weigh (get it!?) for us to fit in. A place where we build eachother up and keep eachother motivated. I know that I am totally in this for the long haul. My life needs to change so that I can create a healthy foundation for my family and myself. This WILL work. We CAN do this. We just have to know that we can. I love this quote by Henry Ford:
"Wether you think you can or cannot, either way you are right."
Let's do it guys! I love you all and I can't wait to get this going. :)
-Bree
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