acac Midlothian

ColdAlthough this cold weather makes us think of comfort food, it doesn’t have to be unhealthy to be satisfying. There are plenty of recipes with creamy textures, heart healthy antioxidants, and protein that the entire family will love.Try swapping a few ingredients to keep the flavor and cut back on sugar, calories and sodium.

If the kids are asking for homemade cookies, try using unsweetened applesauce for the sugar in a recipe. You save over 600 calories in one cup, but just reduce the amount of liquid by 1/4 cup per cup of applesauce.

Even adding extra vanilla extract can help reduce the sugar needed in a recipe. An extra 1/2 teaspoon of vanilla can reduce the sugar by 2 tablespoons.

Try swapping a cup of mashed bananas (especially the over ripe ones) for one cup of oil or butter. It gives a creamy texture along with extra fiber, potassium, and B6.

Coconut flour and nut flours are a great gluten free option with lower carbs and higher fiber than wheat flour. You may need more baking powder for nut flour and additional liquid for coconut flour.

Try a mixture of root vegetables such at turnips, rutabagas, and cauliflower to add to those mashed potatoes. You will boost the vitamins, reduce the carbs, and the family probably won’t notice the difference. To reduce the fat, use some reduced sodium chicken or vegetable stock to reduce the butter. Some Greek yogurt can give additional creaminess instead of sour cream.

Comparing the nutrition labels to limit the preservatives, sodium, and hidden sugar can add up to boost energy and drop a few extra pounds. As we change our habits, the sugar cravings tend to reduce as well. Hopefully the entire family will enjoy simpler, cleaner foods.

Written by Donna Wheeler, acac nutritionist

acac Midlothian has provided Robious Corridor Magazine and Robious Corridor Online with valuable health, nutrition, and fitness information for years.  Since our first issue, we welcome their guidance and recognize them as a Keystone Corporate Partner!

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