We all have favourite recipes. Those recipes that time and time again keep us coming back for more. Maybe you remember eating certain foods at a grandparent or favourite auntie’s house & the recipe has been handed down to you like a treasured memory. Or maybe it is a recipe that you picked up along the way in a newspaper, online or in a recipe book. Sometimes these recipes are perfect just the way they are and sometimes, we can take a little bit of a closer look and see if there are ways to improve the nutrient profile of our treasured dish. See below for some simple swaps or additions that can elevate your favourite recipe without compromising on flavour.
Baked Goods:
• Swap out white flour for light spelt flour – the flavour & ratios stay the same, but you benefit from additional protein and less processing
• Add ¼ c ground flax to muffins & pancakes – benefit from heart healthy fat & additional fibre
• Reduce the oil needed in your recipe by replacing ½ of the amount of oil with unsweetened applesauce
• Reduce refined sugar by reducing the amount used by ¼ the amount called for in the recipe
• Experiment with maple syrup or honey in your recipes – this may take a little trial and error as you need to see how your recipe responds to alternate sources of sweetness
Main Dishes:
• Swap out vegetable oil for olive oil, organic canola oil or avocado oil
• Avoid using canned vegetables, such as beans, corn, carrots and the like and incorporate fresh or raw veggies into your recipe; if veggies are frozen, you may end up with extra liquid in your dish; simply increase your simmer time to allow it to cook off a little bit
• When using canned tomatoes or beans, look for lower or no added sodium. A little salt is actually good for us, but it is better to add a dash or two of sea salt along the way.
• Instead of frying, try a quick sauté or baking method. For example, we love General Tao chicken. One of the drawbacks of this recipe is the frying of the chicken. I have adjusted this recipe to use store bought chicken breast pieces that are baked instead. It actually ends up being way less work and the end result was just as delicious.
• Make your own broth to use in dishes. It is delicious, easy and cost-effective in addition to being more nutritious when compared to most store-bought varieties.
Making a few small changes to your recipes doesn’t have to be complicated and it can end up paying off with better health. Now, that’s a recipe worth handing down!
Photo by Sincerely Media on Unsplash
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