If you have particular dietary requirements and wish to alter some recipes to suit you, there are many ways this can be done. Below are just some ideas. Obviously a recipe has been developed using the original ingredients so you may have to experiment a little!
How to Lower Fat and Cholesterol
Ingredient Replace with
Full cream milk – Reduced or non-fat milk
Full cream evaporated milk – Low fat evaporated milk (1.6% fat)
Yoghurt – Low fat yoghurt, Cream Yoghurt or Evaporated milk (4 % fat)
Sour Cream – Low fat yoghurt, Reduced fat sour cream
Coconut Cream – Lite Coconut milk, Low fat evaporated milk plus coconut essence
Cream cheese – Ricotta or cottage cheese Regular Cheese Low fat (10%) cheese, 25% fat hard cheese such as Edam
Butter – Mono/polyunsaturated oils or spread
Cooked Chicken – Remove chicken skin, choose breast meat
Fatty Meats – Lean meats, remove all fat
Streaky bacon – Middle eye rasher
Tuna or Salmon in oil – Tuna or salmon in brine or spring water
Puff & regular pastry – Filo pastry and spray with oil
How to Lower Salt or Sodium
Ingredient Replace with
Salt in cooking – Lemon juice, curry powder, spices
Canned or smoked fish – Canned in spring water
Sauces – Low salt varieties
How to Lower Sugar
Ingredient Replace with
Sugar – Reduce quantity or sugar, or smaller amount of honey Add fruit juice instead of sugar
Use fresh or dried fruit instead of sugar
Use a liquid or powdered equivalent substitute
How to Increase Fibre
Ingredient Replace with
White flour – Wholemeal Flour
White rice – Brown Rice
Plain pasta – Wholemeal pasta
Peeled vegetables – Unpeeled Vegetables
White Bread crumbs – Wholemeal bread crumbs
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