Heart Healthy Recipe Modifications
- Try cooking with more heart-healthy liquids, rather than oil. These include lemon juice, sherry, tomato sauce, vinegar, skim or 1% milk, wine, low-fat broth, fruit juice or a combination of these.
- Use skim or 1% milk when the recipe calls for whole milk.
- To thicken a liquid without adding fat, use one of the following: flour, cornstarch, potato flakes, yogurt, non-fat evaporated milk.
- Use an egg substitute or 2 egg whites in place of a whole egg.
- Use low-fat versions of cheese, sour cream, ice cream, salad dressings, etc.
- Replace butter with soft spread margarine.*
- Use vegetables as the main course. Hearty (and more "meat-like") vegetables include Portobello mushrooms, artichoke hearts, eggplant, green, red or yellow peppers.
- Use fresh spices to enhance your meals.
- Replace oil with applesauce to make a lower-fat, heart-healthy recipe. (One cup of unsweetened applesauce may replace 1 cup of oil).
*Note for optimal results, be sure to cook with a soft spread margarine that has greater than 50 percent oil. This works well for most cooking. Also note that many recipes have been specifically developed for the use of margarine products. However, if a recipe calls for a precise amount of fat and moisture, such as pastry crusts and spritz cookies, you should use a margarine that contains 60 percent oil. All other margarine products are appropriate for spreading, topping and adding flavor to recipes).
Simple Heart-Healthy Ingredient Substitutions
USE MORE OFTEN:
Egg Whites, Egg Substitutes
Soft Margarine Spreads
Herbs or Spices
Skim or 1% Milk
USE LESS OFTEN:
Butter or Lard
Whole, 2% Milk, Half & Half, Cream
Source: American Heart Association
Heart Healthy Recipes
Recipes courtesy of the National Heart, Lung and Blood Institute, click here for more.