Ingredient Substitutions

Hot CocoaBy Diane Ruyack

If you don’t have a particular ingredient for a recipe — or you don’t want to buy it, or you run out while you’re cooking — here are some swaps you can make with ingredients at hand.  For sour cream or mayonnaise use fat-free, plain Greek yogurt. It is just as thick and creamy with less fat and double the protein.  Idea: Mix a scoop of Greek yogurt with salsa for a dip. Equal amounts of yogurt can be used instead of sour cream.  For butter, half is replaced with half as much yogurt. (1 cup of butter would become ½ cup of butter and ¼ cup of yogurt.)  For shortening or oil, replace half the oil with three-quarters the amount of yogurt. (For example, instead of 1 cup of oil, use 1/2 cup of oil and 1/4 cup plus 2 tablespoons of yogurt.)

Swap out the oil in baked goods with the same proportion of applesauce,  strained prunes (use baby food, if you want to save a step), mashed banana, pumpkin puree.  You may want to reduce the sugar a little since fruits are sweet.

If you are out of eggs for baking, mix 1 tablespoon of ground flax seed with 3 tablespoons of water or for  2 eggs substitute 1 egg + 2 whites or egg substitute.

Regular whole wheat flour can be strong in flavor and texture, but there are two kinds of whole wheat flour that are closer replacements for all-purpose flour. When a recipe calls for all-purpose flour, you can substitute white whole wheat flour or whole wheat pastry flour for 25 – 50 percent of the amount. Both of these swaps work great for many baked goods, but may present too much flavor for the most delicate items like angel food cake.

Another simple substitution for 1 ounce of chocolate is 3 tablespoons cocoa. Making frothy hot cocoa is easy just use 1 c. milk, 2 tbsp of sugar, 2 tbsp water, 1 tbsp cocoa powder cook on low until desired temperature! Whisk until frothy.  Bottoms up!

You Can Enjoy That Thanksgiving Feast AND Eat Healthy!

By DeDe Hausmann

Don’t laugh—you CAN enjoy that turkey and all the fixings but you don’t need to overdo it.   It just takes wise planning.

Many of us have foods/specific recipes that we always prepare for TURKEY DAY.  Take the time now to pull out those recipes and see how you can make them more nutritious without sacrificing taste.

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Fall Back: A Great Time to Make Sure to Start the Day with a Good Breakfast!

By DeDe Hausmann

Since most of us in the US get an extra hour of sleep on November 4, and you know you’ll still wake up at the same time you normally do every other day, how about using that hour to make sure you enjoy a healthy breakfast?

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Breakfast Benefits

By Diane Ruyack

You and your children will feel full longer and may get less hungry throughout the day if your first meal has protein-rich foods, such as eggs, Greek yogurt, low-fat dairy products or lean meat, and fiber-filled fare, such whole-wheat bread, whole-grain cereal, fruit and vegetables. These foods appear to have more staying power than highly processed foods such as bagels, muffins, doughnuts and sugary cereals unless you add cheese, yogurt cheese spread and/or milk to them.

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ROC UR Body Family Fun Fest 2012 at Howard Park

By DeDe Hausmann

Mark Friday evening, September 14th, on your calendars for the 2nd ROC UR BODY FAMILY FUN FEST.  It’s from 5:30-7:30pm at Howard Park in downtown South Bend and it’s FREE!!!

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Love At First Sight – Cheese and Zucchini

Image: FreeDigitalPhotos.net

By Diane Ruyack

You are invited to a marriage!  Love at first sight, Cheese and zucchini go together like…..

All squashes, including zucchini, originated in the Americas. Archaeologists have found evidence of zucchini in Mexico as early as 7000 BC. Ancient Central Americans ate a diet rich in corn, beans and squash, a combination known today as “the three sisters.” When European explorers conquered the region in the 1500s, they brought back exotic foods from the New World, including zucchini.

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Panini Anyone?

By DeDe Hausmann

August is National Panini Month and if you haven’t tried a PANINI, you are missing out! Get out of the sandwich rut and try a PANINI.  It can be very healthy if you make it with whole grain bread or rolls, a lean protein such as cooked beef, pork, poultry or fish, veggies and fruits (yes I said fruits), low-fat cheese, and whatever other goodies you choose to add.  Do note that nutrient-rich cheese in a Panini is very important for as the cheese melts, the flavors of the other ingredients come alive!!!

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