RECIPES FOR LIFE

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• RECIPES FOR LIFE
• Rosetta Swinton, RN, FCN

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Recipes For Life

• TODAY'S AIM
• To examine favorite recipes that can be modified
  to be healthier while maintaining its great
  taste.
• Scripture Ezekiel 49-12
• 9 Now go and get some wheat, barley, beans,
  lentils, millet, and emmer wheat, and mix them
  together in a storage jar. Use them to make bread
  for yourself during the 390 days you will be
  lying on your side.
• 10 Ration this out to yourself, eight ounces a
  of food for each day, and eat it at set times.
• 11 Then measure out a jar b of water for each
  day, and drink it at set times.
• 12 Prepare and eat this food as you would barley
  cakes. While all the people are watching, bake it
  over a fire using dried human dung as fuel and
  then eat the bread. (NLT)

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TIPS FOR MAKING YOUR FAVORITE RECIPES HEALTHIER

• Decrease the meat and increase the vegetables
  called for in stews and casseroles.
• Substitute whole-wheat flour for bleached white
  flour when you bake.

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TIPS FOR MAKING YOUR FAVORITE RECIPES HEALTHIER

• Substitute low-fat yogurt for mayonnaise and
  ground turkey for ground beef.
• Avoid cooking with soy or Worcestershire sauce
  and products that contain monosodium glutamate
  (MSG).

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TIPS FOR MAKING YOUR FAVORITE RECIPES HEALTHIER

• Reduce the amount of fat, sugar and sodium
• How much can you leave out without affecting the
  flavor and consistency of the food?
• Fat. For baked goods,
• use half the butter, shortening or oil
• replace the other half with unsweetened
  applesauce, mashed banana or prune puree.

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TIPS FOR MAKING YOUR FAVORITE RECIPES HEALTHIER

• Reduce the amount of fat, sugar and sodium
• 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.

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TIPS FOR MAKING YOUR FAVORITE RECIPES HEALTHIER

• 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
  - Without salt, the it may become dense and flat.
  
• For most main dishes, salads, soups and other
  foods, you can reduce the salt by one-half or
  eliminate it completely

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FAVORITE RECIPES

• What are some favorite recipes that you like?

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FAVORITE FOOD GROUP

• Which food group is your favorite?

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CHOOSING TO EAT HEALTHY

• How do YOU choose or decide on a healthy meal?

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PLAN HEALTHY RECIPES

• Why do you need to plan a healthy recipe for your
  meal?

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RECIPE MAKEOVER

• How Can You Change Your Recipes
• Group Work Later

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COLLARD GREENS MAKEOVER

• Modified
• Ingredients
• 1 lb fresh turkey necks or wings
• 1 bunch collard greens
• 1/2 Jalapeno pepper, chopped (optional)
• 4 cups water
• Directions
• Cook fresh necks or wings in 4 cups water until
  tender.
• Pour liquid broth into bowl and refrigerate.
• Chill until fat rises to top, skim fat and
  discard.

• Original
• Ingredients
• 1 bunch of collard greens
• 3 ham hocks
• ½ medium chopped onion
• 2 tsp sugar
• 3-4 cups water

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RED RICE COLLETON STYLE MAKEOVER

• Traditional Southern Style - Original
• 2 cups uncooked long grain rice
• ½ cup chicken broth
• ½ cup tomato sauce
• 1 cup crushed tomatoes
• ¾ cup V-8 juice
• 6 strips turkey bacon
• 3 tbsp vegetable oil or margarine
• ½ cup chopped onion
• ½ cup green pepper
• ½ cup celery
• ½ tsp oregano
• ½ tsp ground black pepper
• ½ tsp paprika
• 1 tsp natural honey
• 1 packet Goya Ham Flavoring

• Red Rice Colleton - Modified
• 2 cups uncooked long grain rice
• ½ cup lowfat chicken broth
• ½ cup low salt tomato sauce
• 1 cup crushed tomatoes
• ¾ cup low salt V-8 juice
• 2 strips turkey bacon
• 1 tbsp vegetable oil or margarine
• ½ cup chopped onion
• ½ cup green pepper
• ½ cup celery
• ½ tsp oregano
• ½ tsp ground black pepper
• ½ tsp paprika
• 1 tsp natural honey
• 1 packet Goya Ham Flavoring

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• Recipe Makeover
• GROUP EXERCISE
• How can YOU make the recipe healthier by
  decreasing the amount of salt, sugar, calories
  and fat.

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RECIPE MAKEOVER RESULTS

• GROUPS WORK
• RECIPE MAKEOVERS

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Conclusion

• TIPS FOR MAKING A RECIPE HEALTHIER
• Reduce the amount of fat, sugar and sodium
• Decrease the meat and increase the vegetables
  called for in stews and casseroles.
• Substitute whole-wheat flour for bleached white
  flour when you bake.

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Conclusion
THANK YOU QUESTIONS ??