Daily Post--1/18/08
I'm not a cook - so basically, all I do differently is that I lean toward proteins, and I read labels. I never read a label, pre WLS! My daughter and I eat out a lot, and we laughed so hard one day! I was eating a burrito, opened up, with a fork (leaving the tortilla). A large woman walked by with the meanest look on her face - and I told Chrysti - "I used to be that woman - seeing someone of a normal size eat like this, thinking 'just eat the tortilla, *****!'".... She had no way of knowing that I had to fight hard to GET to this size! So now, whenever we are being really picky in a restaurant, doing things like asking the server to take back the bread basket, we look at each other and laugh, thinking "eat the tortilla, *****"... Ok, so we're dorks, too!
I found the following about modifying recipes at
http://www.livingafterwls.com/forum/index.php?showtopic=4834
It has some good, simple ideas--some of which we've already shared, but it was a nice bit for those who like to read an organized piece!
Lea
I have recently seen a lot of posts where people say they aren't cooks and don't know much about cooking. I have to say that if you are going to change your lifestyle, you MUST learn to cook. You can't spend your new life going to fast food restaurants and you will never be satisfied if you eat the same food every day for the rest of your life because you don't know how to feed yourself in a nutritious and satisfying way. Please believe me when I say that there are plenty of very simple recipes here in the Community Kitchen and in the Neighborhood Cookbook that anyone can make. Below, I have outlined some simple guidelines for taking any recipe to a level that you can feel comfortable with. Please be aware that the references to baked goods and sweets aren't for you if you are still in the losing phase but even though that applies to me too, I still make plenty of sweets for my family and since my own meals are so full of variety, I never am tempted by the sweets. Perhaps you will try a favorite recipe that you thought you couldn't eat anymore and you will see that you can if you choose the right ingredients. Happy cooking!
Guidelines for Recipe Makeovers
1. Reduce fat, sugar, and sodium
With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. How much can you leave out without affecting the flavor and consistency of the food? Here are some general guidelines:
§ Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. Be aware that you are adding sugar back, just not processed sugar. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store.
§ Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food. Then, with the half that remains, substitute half of that with Splenda which doesn't lose it's sweetness in baking.
§ Sodium. Reduce salt by one-half in baked goods that don't require yeast. For foods that require yeast, don't reduce the amount of salt, which is necessary for leavening. For most main dishes, salads, soups and other foods, you can reduce the salt by one-half or eliminate it completely. I have had great success reducing it by 2/3 in all savory dishes.
Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food. Be aware that you can also use reduced fat cheeses and light soy sauce in the original amounts. There is no appreciable difference in taste.
2. Make a healthy substitution
Use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Use low fat or fat free dairy products in cooking such as half and half, milk, sour cream, and cream cheeses. Using low fat sour cream and cheese has no affect on the taste but fat free does so I use low fat. For the half and half, I use fat free because it is thick and creamy like the full fat version. I substitute fat free half and half for cream or heavy cream in soups.
3. Delete an ingredient
In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories.
4. Change the method of preparation
Healthy cooking techniques -- such as braising, broiling, grilling and steaming -- can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use wine, fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals.
5. Change the portion size
No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need.
As you look over your recipe, decide what to change and how to change it. Make notes of any alterations, so you can refer to them the next time you prepare the food. You may have to make the recipe a few times, adjusting your alterations, before you get the results you want. But finding the right combination of ingredients -- for the desired taste, consistency and nutrients -- is well worth the trouble. It is amazing how quickly you can learn to lighten the most complicated recipes. If you don't tell your family what you did, most of the time they never know the difference!
I compiled some stuff into a post to my blog. You can check it out at
http://www.obesityhelp.com/member/lea2be/uzone,blog/action,comments/blog_id,58957/blog_pos
t_id,127133/
Hugs,
Lea
I also substitue the sugar with splenda. I sometimes use the egg beaters but not all the time. I always use lowfat (1%) milk or fat free half and half. If I am baking I will substitue applesauce for some of the fat (depending on the recipe). I also use lower fat meats when possible, for example when making a quiche I used low fat canadian bacon instead of bacon.
Sally
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