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Healthy Recipes

Contributed by: News Canada

By Stephanie Lawrence

(NC) - Names can be deceiving. A recipe's title is not always the best indication of how healthy it actually is. The only way to be sure a recipe is nutritious is to look carefully at all the ingredients and how it is cooked.

Healthy Recipes
But what about some of your tried and true old standbys? Looking at some of your family's favourites you may find that they are not as healthy as they could be. Carol Dombrow, Heart and Stroke Foundation registered dietitian suggests that instead of giving them up altogether, there are many ways you can make a favourite recipe healthier. "Try cutting down on some of the less healthy ingredients like fat, sugar and salt. At the same time increase positive nutrients like fibre. You can do this all without losing any flavour." Follow these other tips from Carol for healthy recipes:

What to look for in a healthy recipe:

  • Fresh ingredients

  • Lots of vegetables and fruit

  • Whole grains

  • Little or no added fat or salt

  • Limited added sugar

  • Cooking methods such as grilling, baking, poaching and steaming, as opposed to frying

How to make your own recipes healthier:

  • Substitute healthier fats and lower sodium ingredients, for example soft margarine instead of butter, and sodium reduced broth.

  • Load up on the vegetables.

  • Use whole grains and whole wheat flour.

  • Use fresh or dried herbs, spices, flavoured vinegars or lemon juice instead of salt to enhance flavour.

  • For baked goods, cut down on the fat content and substitute part of the fat with a 100% fruit sauce.

  • Add lentils or cooked beans to soups, salads and casseroles.

  • Add dried fruits, unsalted nuts or seeds to yogurt, salad and muffins.

  • Use lean cuts of meat and remove the skin from poultry.

  • Visit the Heart and Stroke Foundation's Health Check website at for healthy recipes and check out the monthly recipe makeover.



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