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Top 5 Healthy Recipes
To decrease sodium
Eat Healthy

To decrease sodium

Use low sodium or unsalted ingredients
To decrease the amount of sodium in your foods, use low sodium or unsalted ingredients in your recipes. Sodium intake for adults should be 1,100 - 3,300 mg per day. This equals about 1/2 to 11/2 teaspoons salt. (Do not omit salt in yeast breads because it controls the rising action of yeast.)

1 teaspoon salt = 2,130 milligrams sodium

1 teaspoon soda = 820 milligrams sodium

1 teaspoon baking powder = 330 milligrams sodium

To decrease sugar

Reduce sugar in baked goods and desserts

Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Cookies, quick breads and cakes can be successfully baked this way. Substitute flour for the omitted sugar. (Do not decrease sugar in yeast breads because sugar feeds the yeast.)

Increase the use of some spices for flavor
In addition to reducing the amount of sugar in your recipes, you can increase the use of some spices for flavor. Adding cardamon, cinnamon, nutmeg or vanilla to your recipes will enhance the impression of sweetness.

To increase fiber

Choose whole grain for part of your ingredients instead of highly refined products

Use whole wheat flour, oatmeal and whole cornmeal. Whole wheat flour can be substituted for up to 1/2 of all purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour.


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