Just Like Grandma's - Only Better

FOR IMMEDIATE RELEASE
December 12, 2012

Just like grandma's ---only better

Here we are at the peak of the holiday indulgence season! Every family has a list of "must haves"---that special dish that makes the holiday. The recipes have been passed down through the generations and are only prepared once a year. That's special, that's family. But what about the other holiday dishes—could we tweak those, just enough to make them a little healthier without sacrificing the taste? During the time between Thanksgiving and New Year 's Day, many people gain 5-7 pounds. It takes 3500 extra calories to gain one pound---that's just about 100 extra calories a day. It doesn't take much to get those 100 extra calories---2 pieces of candy, 4 chips, Ã?¼ cup of eggnog. Add to those innocent bites a few servings of those "special holiday must haves" and you could be well on your way to a significant weight gain. How can we avoid the pounds? One way is to alter your recipes to make them healthier. Here are a few basic techniques to revamp your favorite recipes:

REDUCING SUGAR

For cookies and cakes: Use 1/2 cup sugar for each cup of flour.

For quick breads and muffins: Use 1 tablespoon sugar for each

cup of flour.

Vanilla, cinnamon and nutmeg enhance flavor when sugar is

reduced.

REDUCING FAT

For cakes and quick breads: Use 2 tablespoons fat per cup of flour.

Note: It does not work well to substitute liquid oils for butter,

margarine or lard in baked goods. If you want to try to substitute

liquid oils for solid fats in baked goods replace every tablespoon of

solid fat with only 3/4 tablespoon of cooking oil.

OMIT SALT OR REDUCE SALT

Reduce salt by 1/2.

Flavor with herbs and spices instead of salt.

Note: Do not eliminate salt from yeast bread or roll recipes.

It is needed for texture and flavor.

SUBSTITUTE WHOLE GRAIN AND BRAN FLOURS

Whole wheat flour – Replace from 1/4 to 1/2 of the all-purpose flour.

If a recipe calls for 3 cups of all-purpose flour, use 1 1/2 cups allpurpose

flour and 1 1/2 cups wheat flour.

Oat bran – Replace up to 1/4 of the all-purpose flour.

If a recipe calls for 3 cups all-purpose flour, use 3/4 cup bran and 2

1/4 cups all-purpose flour.

Try one of these formulas on a recipe at a time. You may find that you like the taste even better! Do not give in to the mindset that "because it's Christmas" we must use more butter and more sugar, ladle everything in rich sauce and eat until we slip into a coma. Eat well, be smart and enjoy the holidays with family and friends. Merry Christmas!

Hashed Brown Potato Casserole

Altered

2 pounds frozen hashed brown potatoes

¼ cup chopped onion

Omit salt

¼ teas pepper

8 ounces reduced fat shredded cheddar cheese

8 ounces lite sour cream

1 can cream of chicken soup (99% fat free)

½ cup corn flakes, crushed

Omit

Spray 13x9x2 baking pan with nonstick spray coating. Add potatoes, onions and pepper to large bowl. Combine cheese, sour cream, and soup; stir into potato mixture. Sprinkle with crushed cereal. Bake covered at 350 degrees for 45-60 minutes.

Nutritional info per serving:

Original Altered

225 calories 166 calories

14 grams fat 6 grams fat

54% calories from fat 29% calories from fat

36 mg cholesterol 18 mg cholesterol

Source: Mary Liz Wright, Extension Educator, Nutrition and Wellness, maryliz@uiuc.edu