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Reconstructing Recipes

Do your meals need a makeover? Should you start revitalizing your recipes? Eating healthy each day may seem like a daunting challenge, but according to ValleyCare Registered Dietitian Molly Russo, there are many substitutions you can make in recipes to help you lower fat or sodium, decrease sugars, or add vitamins or minerals.

She suggests trying some of the simple changes below.

  • Replace each egg in your recipe with ¼ cup of cholesterol-free egg substitute.
  • When baking, try substituting ½ cup of applesauce for 1 cup of oil, margarine or butter.
  • Preparing pancakes? Switch out the maple syrup, and serve up some strawberries for a vitamin-packed start to the day.
  • Using brown rice instead of white is an easy way to boost your daily fiber intake and get some extra potassium and magnesium in your diet.
  • Iceberg lettuce may be low in calories, but it is also low in nutrients. For a healthier choice in your salad, opt for nutrient-rich greens, such as spinach, watercress or arugula.
  • Resist the urge to add salt to your food. Consider healthy substitutions such as balsamic vinegar, herbs or spices.
  • Forego fruit-flavored yogurts— and their added sugars. Instead reach for a bowl of plain yogurt, and add a sprinkling of nuts and dried or fresh fruit.
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