You may want to change or adapt a recipe for many reasons:
– personal preference
– availability of ingredients
– seasonal ingredients
– food allergies
– cost of ingredients, etc.
Another way to look at recipe adaptations is as a way to improve the nutritional content of a recipe by increasing the nutrient density, reducing the fat content, increasing the fibre content or reducing the sugar content.
Recipe substitution ideas to help you cook and bake your way to better health.
Boost the soluble fibre content by:
- Substitute rolled oats, oat bran, wholewheat Pronutro and high fibre cereal for some of the flour in baked products. The ratio ⅔ flour : ⅓ oat bran works well in most baked options.
- Replace half the flour in caked recipes with mashed butter beans.
- Use rolled oats or crushed bran cereal rather than bread crumbs.
Reduce the sugar content by:
- In most baked goods you can reduce the amount of sugar by half and intensify the sweetness by adding vanilla, nutmeg or cinnamon.
- Swop tinned fruit (in syrup) for fruit tinned in fruit juice or fresh fruit.
- Swop fruit flavoured yoghurt for plain yoghurt with fresh fruit slices.
Reduce the fat content by:
- Choose low fat or fat-free milk instead of full cream milk in cooking and baking.
- Use two egg whites for each whole egg.
- Swop cream for low fat ideal or evaporated milk.
- Use reduced fat mayonnaise or non-fat yoghurt instead of regular mayonnaise.
- Use low fat or fat-free plain yoghurt instead of cream or sour cream.
- Use fat-free cottage cheese, reduced fat cheese options or ricotta cheese instead of cream cheese or other full fat cheese options.
- Make your own low fat salad dressing using balsamic vinegar; honey; wholegrain mustard in a ratio of 1:1:1
- Swop standard mince for extra lean mince options.
- Use game meat in place of red meat /biltong or use ostrich. Much lower in fat.
- Use phyllo pastry instead of normal pastry or crusts.
- Substitutes butter, margarine or oil:
Happy cooking and baking!