The Healthy Baker

White flour is usually bleached and processed in such a way that it is (in itself) nutrient-deficient. As a result manufacturers replace the lost nutrients with (usually) synthetic compounds – creating “enriched” white flour.
Bean flours such as chickpea (or garbanzo bean) and even soybean are becoming popular and are a good way of adding taste and protein to baked goods*.
If you plan on using a lot of whole wheat flour for baking items like cakes or cookies, whole wheat pastry flour (or “soft flour”) is preferable since it is lighter than the standard whole wheat flour, but still has the nutrients and fibre. Alternatively, make a blend of ½ white and ½ whole wheat flours.
Incorporate a variety of different flours into your pantry. This means (most importantly) more whole – grain flours such as whole wheat, buckwheat*, oat, spelt (an ancient grain), rye*, and brown or white rice*.
Don’t forget, you can swap up to 1/3 of the flour in a bread recipe for any whole grain or seed – cornmeal, rolled oats, cooked rice, cooked millet or flaxseed!

* These flours are gluten free, which means that you cannot use these exclusively in breads or cakes without a celiac-safe binder (such as xanthan gum) to act as an elasticity agent and allow rising to take place.

Sweeteners

noreply@blogger.com (Sarah Reid, RHNC) — Sat, 29 Nov 2008 02:21:00 +0000

White sugar is refined from cane or beet juice by stripping away all its vitamins, minerals, protein, fibre and water.
Brown sugar is refined white sugar with added molasses, and is slightly more nutrient-rich than white sugar.
Evaporated cane sugar (sometimes called “raw” sugar) is the most nutrient-rich of the “dry” sweeteners, though it is harder to find (not to mention slightly more expensive).
Honey makes a good and healthy replacement for sugar in most recipes. Only use ½ to ¾ cup in place of each cup of sugar.
Blackstrap molasses is also a healthy and natural sweetener that contains significant amounts of a variety of minerals (in particular iron and calcium) that promote your health. However, it has a very strong flavour and should not be used exclusively as a sugar replacement.
Maple syrup is also a good replacement for part of the sugar in a recipe, containing some nutrients and lots of flavour.
When using liquid sweeteners, for each cup of sugar replaced, you should also reduce the amount of liquid in the recipe by one-quarter of a cup.

Reduced-Calorie Sweeteners (Splenda, Sugar Twin, etc):

Remember that ordinary sugar preserves, adds bulk, stabilizes and sweetens, whereas artificial sweeteners merely sweeten. As a result, the texture of products will change, often becoming denser and less moist.
There are several different forms of “calorie-free” sweeteners, the most common ones being sucralose (Splenda), Ace-K (SweetOne) and Aspartame (Equal, Nutrasweet).
Sucralose tastes closest to sugar. It has 2 calories per teaspoon. The brand commonly known as Splenda Granular measures and sweetens spoon-for-spoon and cup-for-cup like sugar, though does not cream like sugar so additional whipping time of the eggs may be required. In addition, sucralose will cause products to bake faster so check about 10 minutes before an item is due to finish cooking. For best results, about a 50 : 50 ratio to sugar should be used.
Ace-K is 200 times as sweet as granular, white sugar. It can be used successfully in baked goods, however a bitter aftertaste is noted by some people. For improved texture and flavour, use in combination with granulated sugar.
Aspartame is 180-200 times sweeter than sugar. However, it is not heat stable, so it is not an appropriate sweetener for baked goods. This means it loses sweetness when baked at high temperatures for a long time., though can be used in cold preparations with fair success.

For more information see http://www.livrite.com/sweeten.htm

Fats

noreply@blogger.com (Sarah Reid, RHNC) — Wed, 29 Oct 2008 01:31:00 +0000

First, the body needs dietary fat. It allows the proper function of cells and the nervous system, and fat is required for the proper absorption of certain vitamins. Fat also helps us maintain healthy hair and skin, and insulates us from the cold.
However, we should limit our fat intake to no more than 30 percent of daily calories.
The types of fat are usually separated into two categories: “good” (unsaturated) and “bad” (saturated).
The unsaturated, “good” fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels. These are also a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils.
When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil.
The “bad” fats come from meat and dairy products (butter, lard, etc.), and are solid at room temperature. Saturated fats lead to blocked arteries, they also directly raise total and LDL (bad) cholesterol levels.
However, all oils are 100% fat and around 120 calories per tablespoon.
In baking, “hard” or “stick” butter and margarine provide texture and flavour that is difficult to reproduce. It is also hard to substitute a liquid fat for a solid fat, since they behave differently with the other ingredients. In these cases, it is better to reduce the solid fat rather than replace it. Generally, up to 1/3 of the shortening or butter in a recipe (particularly cookies) can be eliminated without much quality loss.
Replace some of the “soft” or “liquid” fat in “cakey” products such as cakes, quick-breads and muffins with unsweetened applesauce, apple butter (thick applesauce), pureed pumpkin (spice cakes and muffins), or pureed prunes (chocolate products).
Low fat ingredients like peanut butter and coconut milk are ideal in any baking application, from cookies to cakes (do check the labels for sugar, sodium and trans-fatty acids, which can be higher in these products).
Trans fats are created during hydrogenation, where liquid oils are converted into solid fats (shortening and margarine).
Trans fats are thought to be worse for us than saturated fats because they not only raise total and LDL (bad) cholesterol, they also lower HDL (good) cholesterol.

Eggs & Dairy

noreply@blogger.com (Sarah Reid, RHNC) — Mon, 29 Sep 2008 01:37:00 +0000

Egg yolks provide fat and lecithin (a natural emulsifier), which contribute to the fine texture of baked goods, and egg whites contain proteins that give structure and “body” to the final product.
Too many egg whites will make a baked good dry and rubbery; however, a successful substitution of 3 egg whites plus one whole egg for a 2-egg recipe can be made.
Complete egg substitutes (such as Eggbeaters) can be used according to package directions in order to reduce total fat and calories and eliminate cholesterol without sacrificing flavour, colouring or nutrients.
Low-fat (but not fat-free) ingredients like cream cheeses, sour cream and milk work just as well for their full-fat counterparts in baking, though in cheesecakes make sure at least one third of the cream cheese is full-fat for texture.
To reduce the fat and cholesterol of recipes calling for large amounts of “heavy” dairy (cheesecakes, sour cream cakes, and icings) while maintaining the desired texture, use two parts “light” ingredient (cream cheese, sour cream) to one part “whole” ingredient.
Low-fat yogurt is also a wonderful and healthy low-fat substitute for sour cream, especially in cakes.
Buttermilk, despite it’s name, is usually around 1% milkfat and is a good substitute for 4% milk in recipes using chemical leaveners (baking powder or soda, add an extra ¼ tsp soda for every cup buttermilk).
Pureed 1% cottage cheese can be used to replace part of the cream cheese in a cheesecake recipe, and for all of the cream cheese in cakes and biscuits.
Unless the cream in a recipe is intended to be whipped, an equal amount of evaporated skim milk (NOT sweetened condensed milk) is a successful substitute.

Vegan Conversions

noreply@blogger.com (Sarah Reid, RHNC) — Fri, 29 Aug 2008 01:41:00 +0000

To eliminate eggs entirely there are a few options:

One of the most common vegan substitutes for eggs is ground flaxseed. Whisk together 2 tbsp ground flaxseed with 1/4 cup warm water and let it stand for about 5 minutes, then whisk again and use. This also works beautifully with ground chia seed.
Substitute 1 tbsp of cornstarch or arrowroot flour mixed with 3 tbsp cold water OR 2 tbsp potato/arrowroot/tapioca starch + 1/4 cup cold water for each egg (works best with recipes calling for less than 3 eggs)
Substitute ¼ cup of silken tofu (usually found in Tetra-Pak style, shelf-stable containers), pureed in a food processor or blender , for each egg required (works exceptionally well in cakes, brownies and muffins, as well as other recipes calling for larger amounts of eggs)
½ a large banana that has been thoroughly mashed will also form a suitable substitute for eggs in brownies or muffins, though taste will be affected somewhat.

To eliminate dairy entirely from a recipe:

Simply replace the amount (of milk, cream, cheese, etc) called for with a soy- or rice-based substitute
Note: this will not work in the case of a pre-gelatinised starch product such as instant pudding. If the recipe calls for adding prepared pudding to a batter, water is a suitable substitute. Otherwise, a cook-and-serve pudding will have to be used.

Finally:

Note that vegetarians and vegans do not eat gelatine (which is derived from the collagen inside animals' tendons and ligaments).
This means that any recipes calling for marshmallows, flavoured gelatine powder (Jell-O) and candies such as JuJubes and Gummies will not be able to be made without diet-approved substitutes.
Such substitutes include agar-agar or carrageenans (formed from an algae), or konnyaku (AKA konjac) (formed from a native Japanese tuber)

Final Thoughts

noreply@blogger.com (Sarah Reid, RHNC) — Tue, 29 Jul 2008 01:47:00 +0000

Remember that the most important aim of any experience in the kitchen is to enjoy the experience and final product. While a cookie or brownie that has been made with absolutely no butter or shortening at all and is packed full of oat bran may be fat-free and contain 10 grams of fibre, chances are it will probably share a taste similar to a kitchen sponge liberally sprinkled with sawdust (which is also fat-free and high in fibre). There is no point in making recipes you love into inedible creations for the sake of losing weight! Moderation is key in everything… even, as Julia Child once said, moderation.

Recipe Examples

noreply@blogger.com (Sarah Reid, RHNC) — Thu, 29 May 2008 01:51:00 +0000

One “Smooth” Breakfast
Serves 1
1 cup of frozen, unsweetened blueberries
½ cup frozen, unsweetened strawberries
½ cup skim milk or fat-free soy milk
1 tbsp oat bran
4 oz of low-fat, silken tofu (Mori-Nu or similar)

Combine all ingredients in a blender.
Process until smooth and pourable.
Serve immediately.

Calories: 216.2
Total Fat: 2.8 g
Cholesterol: 2.4 mg
Sodium: 209.7 mg
Total Carbs: 35.2 g
Dietary Fiber: 6.1 g
Protein: 16.2 g

Black Bean Salad with D’Orado Rice
Serves 4
2 cups vegetable broth
4 garlic cloves, minced
1 cup uncooked brown rice
½ tsp red pepper flakes
¼ tsp ground turmeric
2 cups black beans, drained
1 red bell pepper, seeded and diced
1 small green bell pepper, seeded and diced
1 medium red onion, chopped
1 medium tomato, seeded and chopped
2 Tbsp fresh lime juice
1 tsp curry powder
½ tsp salt
½ tsp cinnamon
2 tsp olive oil

Heat ¼ cup of the broth in a saucepan.
Add the garlic and cook 2 minutes or until the garlic softens.
Add the remaining broth, rice, chili flakes and turmeric. Bring to a boil.
Reduce the heat, cover and simmer 45 minutes, or until the rice is tender.
Remove from heat and let the rice sit, covered, for 5 minutes.
Fluff the rice with a fork and turn it into a large mixing bowl.
Add the beans, bell peppers and the onion.
In a small bowl, combine the lime juice, curry powder, salt and cinnamon.
Whisk in the oil.
Drizzle the dressing over the rice and beans, tossing with a fork until blended.

Calories: 351.0
Total Fat: 4.3 g
Cholesterol: 0.0 mg
Sodium: 479.5 mg
Total Carbs: 66.6 g
Dietary Fiber: 11.0 g
Protein: 12.6 g

Monterey Jack Turkey Burgers
Serves 4
3/4 pounds ground turkey breast
2 green onions, chopped
1 tbsp low-sodium soy sauce
1/2 tbsp Worcestershire sauce
1 tbsp ketchup
1/4 tsp each of coarse black pepper, garlic powder and cumin
1/3 cup shredded Monterey jack cheese
8 slices turkey bacon, cooked

Combine onions through spices in a large mixing bowl.
Add ground turkey and combine until mixed well, but not mashed to oblivion (no one likes tough turkey!!)
Stir shredded cheese throughout.
Shape into 4 patties, indenting the centres of each to fix the "burger bulge" (when they poof as they cook).
Grill until cooked through, about 6 mins a side.
Top each patty with 2 slices of cooked turkey bacon and serve on hearty rolls.

Calories: 174.9
Total Fat: 6.7 g
Cholesterol: 54.6 mg
Sodium: 591.0 mg
Total Carbs: 2.5 g
Dietary Fiber: 0.1 g
Protein: 24.3 g

Asian Marinated Flank Steak Recipe
Serves 4
1/4 cup low-sodium soy sauce
2 tsp liquid honey
1 tsp ground ginger
2 tsp lemon zest
2 minced cloves garlic
1 tbsp red-wine vinegar
pinch crushed chili flakes
1 lb beef flank steak

Mix all ingredients in a Ziploc baggie.
Add steak and turn to coat.
Refrigerate 24 hours.
Bring out meat from fridge, let stand 30 minutes.
Pat steak dry, place under broiler or on hot grill 4 minutes a side.
Remove from heat, let stand 5 minutes before cutting and serving

Calories: 196.5
Total Fat: 8.5 g
Cholesterol: 56.7 mg
Sodium: 981.6 mg
Total Carbs: 4.8 g
Dietary Fiber: 0.2 g
Protein: 24.1 g

Que Sarah Sarah Lasagne Recipe
Serves 8
2 cups 1% cottage cheese
1 tbsp garlic powder
½ tbsp oregano
1 tsp onion powder
1 tsp black pepper
1 10-oz pkg frozen spinach, thawed and drained
½ large white onion, chopped
½ lb cremini mushrooms, chopped roughly
1 clove garlic, minced
¼ cup roasted red peppers, chopped
1 28-oz can crushed tomatoes
1 cup TVP granules
1/3 cup red wine
Pinch crushed chili flakes
½ tbsp basil
½ tsp lemon zest
2 tbsp tomato paste
1 box whole-wheat lasagne sheets, par-cooked and drained
1 oz finely shredded mozzarella cheese
1 oz finely shredded Fontina cheese

Preheat oven to 375F.
In a blender or food processor, puree cottage cheese through black pepper.
Pour into a bowl and fold in spinach until well combined. Set aside.
In a large non-stick skillet, saute onion and mushrooms until golden.
Add garlic and roasted peppers and cook, stirring, about 3 minutes.
Pour in tomatoes, TVP, red wine, chili flakes, basil and lemon zest.
Stir, reduce heat to low and mix in tomato paste.
Turn off heat but keep skillet on burner.
Spread a thin layer of the tomato mixture on the bottom of a 9x13" baking dish.
Top with 4 par-cooked noodles, then layer the 1/2 the cottage cheese mixture on top of that.
Follow with 4 more noodles, and 1/2 the remaining red sauce.
Layer the final noodles on top.
Stir the rest of the red sauce into the cheese mixture and spread on top of everything in the dish.
Top with shredded cheeses.
Dish can be frozen at this point for later, if so, thaw out completely before proceeding with recipe.
Bake for 45-50 minutes or until completely heated through and bubbly, tenting with foil if necessary.
Let stand 5 minutes before cutting.

Calories: 353.9
Total Fat: 3.7 g
Cholesterol: 8.4 mg
Sodium: 834.3 mg
Total Carbs: 61.3 g
Dietary Fiber: 11.5 g
Protein: 24.7 g

Asiago - Herb Encrusted Salmon
Serves 8
2/3 cup dry, unseasoned breadcrumbs
1/4 cup grated Asiago cheese
2 sprigs fresh rosemary
1/2 tbsp garlic powder
1 tbsp dried basil
1/2 tsp black pepper
1 egg, beaten with
1/4 cup buttermilk
1 1/2 lb sockeye salmon, cut into 8 equal pieces
2 tsp olive oil

Combine breadcrumbs through pepper in a shallow dish.
Pour egg and buttermilk mixture into another shallow dish.
Dip each salmon piece into buttermilk mixture, then coat completely in breadcrumb mix, pressing it onto the fish, and set onto a plate.
Cover and refrigerate 30 minutes - 1 hour.
Heat oil in a non-stick fry-pan over medium heat.
Add fish in one layer and cook 5 minutes per side.

Calories: 238.8
Total Fat: 13.4 g
Cholesterol: 74.4 mg
Sodium: 199.3 mg
Total Carbs: 7.0 g
Dietary Fiber: 0.5 g
Protein: 21.2 g

Soy Awesome Cookies
1 ½ cups sugar
1 ½ cups brown sugar
1 cup stick margarine (room temp)
1 cup shortening
1 (12oz) block firm silken tofu (Mori - Nu)
1 ½ tablespoons vanilla
4 cups flour
2 cups whole-wheat flour
2 teaspoons baking soda
2 teaspoons salt
1 ½ cups miniature chocolate chips

Directions

Preheat oven to 350.
Cream the sugars, shortening and margarine for 5 minutes.
Puree tofu and vanilla in blender or processor until smooth.
Add pureed tofu to the creamed mixture and mix well.
In separate bowl, mix flours, baking soda and salt.
Add flour mixture to creamed mixture and mix until flour just disappears.
Fold in chocolate chips.
Make cookie dough balls and place onto an ungreased cookie sheet.
Bake for 11 minutes.
Makes 60 cookies

Amount Per Serving
Calories: 164.7
Total Fat: 7.9 g
Cholesterol: 1.9 mg
Sodium: 162.0 mg
Total Carbs: 22.4 g
Dietary Fiber: 1.0 g
Protein: 1.9 g

Compare the Red Velvet Cake Ingredients!

Full recipe can be found here

Cake One
1 cup white sugar
½ c shortening
2 eggs
2 tsp vanilla
2 Tbsp red food colouring
1 Tbsp hot water
3 tbsp cocoa
2 ¼ c all-purpose flour
½ tsp salt
1 c buttermilk
1 tbsp vinegar
1 ½ tsp baking soda

Amount Per Serving (Recipe Serves 12)
Calories: 249.0
Total Fat: 10.0 g
Saturated Fat: 2.7 g
Polyunsaturated Fat: 1.2 g
Monounsaturated Fat: 5.4 g
Cholesterol: 36.2 mg
Sodium: 129.6 mg
Potassium: 86.9 mg
Total Carbohydrate: 36.4 g
Dietary Fibre: 1.1 g
Sugars: 17.7 g
Protein: 4.4 g

Cake Two
¼ c brown sugar
¼ c sugar
½ c Splenda Granular
¼ c shortening
¼ c thick unsweetened apple butter
1 egg
1 tsp cornstarch
1 tbsp cold water
2 tsp vanilla
2 Tbsp red food colouring
1 Tbsp hot coffee
3 tbsp cocoa
1 ¼ c all-purpose flour
1 c whole-wheat flour
¼ tsp salt
1 c buttermilk
1 tbsp vinegar
1 ½ tsp baking soda

Amount Per Serving (Recipe Serves 12)
Calories: 193.8
Total Fat: 5.6 g
Saturated Fat: 2.2 g
Polyunsaturated Fat: 0.7 g
Monounsaturated Fat: 2.3 g
Cholesterol: 21.8 mg
Sodium: 82.0 mg
Potassium: 137.5 mg
Total Carbohydrate: 32.9 g
Dietary Fibre: 2.2 g
Sugars: 7.6 g
Protein: 4.4 g

What's the Difference?
22% less calories
44% less fat
37% less sodium
100% more fibre!

Links and Resources

noreply@blogger.com (Sarah Reid, RHNC) — Tue, 29 Apr 2008 02:16:00 +0000

Recipes:

Supplies:

Fruits and Vegetables

noreply@blogger.com (Sarah Reid, RHNC) — Tue, 04 Mar 2008 04:23:00 +0000

A medium fruit or half a cup of fresh, frozen or canned vegetables is one serving of fruit and vegetables.
Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day.
Attempt to eat at least one serving of dark green (broccoli, spinach or romaine) and one orange (carrots, peppers, or sweet potato) vegetables each day.
There are many different ways to enjoy these nutrient power houses. Enjoy vegetables steamed, baked or stir-fried instead of deep fried, which adds too many unnecessary calories and fat grams.
A simple way to boost vegetable intake is to grate vegetables into soups or pasta sauces – they will dissolve into a smooth sauce with the long cooking and any texture issues (with “chunks”) will be resolved.
Smoothies made with frozen, unsweetened berries, unsweetened juice and 1-2 tbsp of your favourite yogurt can slip in 2 servings of fruit in the morning! Add in ¼ cup of grated zucchini, carrots or cooked spinach to the berries for some veggies, with all the fruit you won’t taste them.
French fries, corn and potatoes are not vegetables – their high starch and carbohydrate levels cause them to be part of the grains food group.
Have vegetables and fruit more often than juice, which can be high in sugar, sodium and artificial ingredients and lacking in fibre and other key nutrients.

Grains

noreply@blogger.com (Sarah Reid, RHNC) — Sun, 03 Feb 2008 04:31:00 +0000

One serving of grain products is one slice of bread, ½ pita bread or ½ cup of - cooked pasta, rice or couscous.
When choosing grain products such as cereals, sandwich bread, buns and bagels, pizza bases and pasta, opt for those listing “whole-wheat” as the first ingredient. “Wheat flour” is not the same as “whole-wheat flour”.
The higher the fibre content of a grain product, the lower it’s GI (Glycemic Index) number. This means that a high-fibre product like oatmeal will cause less of a “blood sugar reaction” in your system than, say, a slice of white bread.
A typical “white” grain will give the body an instant boost of energy, but because of it’s fairly high GI number it will be quickly expended by the body and the system will “crash” – leading to feelings of exhaustion, headache and hunger.
Limit grain products high in fat, particularly those made with hydrogenated and trans fats such as cookies, crackers and other baked goods.

Meats and Alternatives

noreply@blogger.com (Sarah Reid, RHNC) — Sat, 02 Feb 2008 04:34:00 +0000

Only 3 oz. or ½ cup of meat, fish, poultry, or ¾ cup of cooked beans equals a serving of meat and alternatives. Other options include 2 eggs or 2 tbsp of peanut butter
Choose lean cuts of meat (a good tip is to choose those containing the word “loin” – sirloin and tenderloin), and skinless breast meat for poultry.
Ground beef can be substituted with ground skinless 98% lean turkey breast.
This works well in any application for ground meat: sauces, meatballs, casseroles, meatloaves, burgers and chilis.
When making shaped items (like burgers, meatloaves and meatballs), take care to not over-work the meat. It is leaner than beef or pork, so will be very dry and tough if stirred or mashed too hard. Barely mix the ingredients through.
If your goal is to reduce calories and fat in your diet, ensure that it is skinless turkey breast meat, and not just ground turkey (which can contain the undesirably fatty skin). Read the labels!
There are great alternatives to greasy side bacon – lean back (Canadian) bacon, turkey or chicken bacon, or even vegetarian “bacon strips” (such as Yves’) add variety to breakfast, lunch and dinner dishes.
Eat at least two servings of fish each week. Choose fish such as char, herring, mackerel, salmon, sardines and trout for the high levels of Omega-3 fatty acids.
Meat alternatives (such as beans and lentils) are an inexpensive source of protein, and are high in fibre and low in fat. Experiment with navy, kidney and black beans, chick peas, and lentils (red, green or brown) in soups, chili, salads and pasta sauces.
Tofu products (such as simulated chicken strips and ground meat) make wonderful substitutions for their meat counterparts.
Textured Vegetable Protein can be found under the So Soya brand, and is a dry, shelf-stable protein source that provides complete protein as well as fibre and other nutrients for minimal calories and fat. 1 ½ cups dry TVP plus 1 1/3 cups hot liquid (water, broth or juice) = 1 lb ground meat in recipes
Use dry roasted nuts and seeds without added oils or salt sparingly – ¼ cup is all it takes to make a serving, and they are high in fat.

Milk, Dairy and Alternatives

noreply@blogger.com (Sarah Reid, RHNC) — Fri, 04 Jan 2008 04:44:00 +0000

A serving from this group is 1 cup of milk (or a fortified soy beverage), ¾ cup yogurt, or 1 ½ oz of cheese.
Choosing low-fat (1%) or skim products is a great way to maintain nutrients and keep the fat down while you enjoy the foods.
Serve vanilla or fruit-flavoured lower fat yogurt as a dip for fruit, or mix with fruit and cereal.
Small amounts of strong flavoured cheese such as old cheddar, feta or goat cheese work better than large amounts of mild cheese for most applications. Toss them in salads, pasta dishes, burritos, tacos or on pizza.
Try a lower fat cheese such as reduced fat mozzarella, or fat free cottage cheese in lasagnes and casseroles, where there are other strong flavours.
Use milk instead of cream in coffee or tea and in place of cream in soup recipes (don’t boil the soups, however – they will separate).

Serving Ideas

noreply@blogger.com (Sarah Reid, RHNC) — Thu, 03 Jan 2008 04:50:00 +0000

Casseroles (made with tomato-based sauces, whole grains, lean proteins and minimal cheese) are an excellent way to pull all the food groups into a healthy package. Make them on the weekend – it takes less than an hour, and they can be either refrigerated or frozen for later in the week.
Stir fries served over brown rice are also an excellent “one pan” meal – any vegetables you wish (try for at least 3-4) tossed with some chicken pieces, firm tofu chunks, shrimp or lean beef strips cook up quickly, and there are several low-calorie, low-fat and low-sodium sauce options to choose from!
Have an easy, no-fuss breakfast on-the-go – toss 1 cup of frozen blueberries, ½ cup frozen strawberries, ½ cup skim milk, 1 tbsp oat bran and 4 oz of low-fat, silken tofu in a blender, process until smooth and drink!