December 18, 2010 (PRESS RELEASE) --
Have your cake and eat it, too! Unofficial "makeovers" to recipes from the Unofficial Harry Potter Cookbook.
Kids of all ages are enjoying the latest Harry Potter movie. But what do Harry Potter and nutrition have in common? Registered Dietitian and spokesperson for the Illinois Dietetic Association, Melissa Joy Dobbins, and her daughter, Sarah, joined ABC7 Chicago in studio to show how to makeover recipes such as those from the Unofficial Harry Potter Cookbook.
The recipe modifications can be used on almost any recipe and are especially timely with the holidays upon us.
Oversized Blueberry Muffins recipe
This recipe contains blueberries, which provide more antioxidants than any other fresh fruit.
Melissa and Sarah's modifications: Used 25 percent less sugar which saves 195 calories for one cup (for the entire recipe) Used light sour cream instead of regular which saves 124 calories and 15 grams of fat for one cup (for the entire recipe) Made 24 mini-muffins instead of 12 "oversized" muffins to cut the calories, fat and sugar in half Added more blueberries to boost the nutrition
This recipe contains nutrient-rich strawberries which are an excellent source of vitamin C and a good source of fiber. It also contains nutrient-rich milk which contains nine essential nutrients (calcium, potassium, phosphorus, protein, vitamins A, D andB12, riboflavin and niacin).
Melissa and Sarah's modifications: Used fat-free milk instead of whole milk which saves 189 calories and 24 grams of fat for 3 cups (for the entire recipe) Used whole milk instead of heavy cream which saves 264 calories and 36 grams of fat for one cup (for the entire recipe)
Pumpkin Bread recipe
This recipe contains nutrient-rich pumpkin which is an excellent source of beta carotene.
Melissa and Sarah's modifications: Used 25 percent less sugar which saves 195 calories for one cup (for the entire recipe) Used fat-free milk instead of whole milk which saves 21 calories and 3 grams of fat for 1/3 cup (for the entire recipe)
Melissa and Sarah also shared some kid-tested and mom-approved Eggnog drinks. The cookbook contains an "Eggnog for Kids" recipe from scratch, but if you want something a little easier and a little healthier, buy low-fat eggnog at the store (which saves 50 calories and 5 grams of fat per half cup) and try these festive options:
Combine 1 cup low-fat eggnog and one peppermint candy cane in a saucepan over medium heat; heat until candy melts, stirring frequently. Add a drop of red food coloring, if desired. Serve warm in a mug with a candy cane to stir.
Combine one-half cup low-fat eggnog and one-half cup low-fat chocolate milk in a saucepan over medium heat. Serve warm in a mug with a dollop of whipped cream garnished with grated chocolate or chocolate curls.
Recipe Modification -- Tricks of the Trade
By modifying the fat, sugar and sodium in recipes, you can enjoy your favorites and still keep health in mind. There are two basic ways to modify a recipe: change a cooking technique or change an ingredient (reduce, eliminate or substitute). For best results, change one ingredient at a time. That way, if it doesn't come out the way you expect, you will know where the problem is. Also, accept progress without perfection. There may sometimes be a delicate balance between fat or calorie savings and the taste or character of the recipe. You may have an acceptable product, but different than the original. Finally, consider keeping your recipe modifications a secret until people have eaten it. This way you avoid feeding into the myth that "if it's healthy, it won't taste good". Many people won't be able to tell it's been modified and may even ask you for the recipe!
USE THIS GUIDE FOR RECIPE MODIFICATIONS: INSTEAD OF butter, shortening, USE margarine (with oil as first ingredient) INSTEAD OF 1 Tbsp margarine:, USE three-fourths Tbsp Oil (safflower, corn, soy, sunflower) INSTEAD OF 1 cup margarine, USE three-fourths Tbsp Oil (safflower, corn, soy, sunflower) INSTEAD OF one-half cup margarine, USE margarine (with oil as first ingredient) INSTEAD OF Baking chocolate, 1oz, USE 3 Tbsp cocoa (mix with dry ingredients) INSTEAD OF Whole milk, 1 cup, USE Fat-free milk, 1 cup INSTEAD OF Evaporated milk, 1 cup, USE Evaporated skim milk, 1 cup OR 1 cup fat-free milk + 1 cup nonfat dry milk powder INSTEAD OF Whipped cream, 1 cup, Combine 1/3 cup ice water, 1 Tbsp lemon juice, three-quarters tsp. vanilla and 1/3 cup nonfat dry milk powder. Beat until stiff. Add 2 Tbsp sugar. INSTEAD OF Buttermilk, 1 cup, USE 1 cup skim milk + 1 Tbsp lemon juice or vinegar. Let stand 5 minutes. Beat briskly. INSTEAD OF Sour Cream, 1 cup, USE 1 cup light or fat-free sour cream OR 1cup plain nonfat yogurt OR blenderize 1 cup ricotta cheese thinned with yogurt or buttermilk OR Blenderize 1 cup chilled evaporated skim milk with 1 tsp. lemon juice INSTEAD OF Cream cheese, 1 oz, USE 1 oz light or fat-free cream cheese OR blenderize 1 cup ricotta cheese, add 1 Tbsp of lemon juice and whip until smooth. Chill. INSTEAD OF Cream soup, 1 cup, USE Combine 2 Tbsp margarine, 2 Tbsp flour and 1 cup fat-free milk to make white sauce. Add ¼ cup celery, diced mushrooms or chicken bouillon powder OR Thicken chicken or beef broth with cornstarch OR Puree cooked rice and add spices INSTEAD OF Egg, 1 whole, USE 2 egg whites OR one-quarter cup egg substitute INSTEAD OF Sugar, 2 Tbsp, USE Use one-quarter to one-third less OR Reduce need for sugar by cutting back on sour or bitter flavors (lemon, vinegar) OR Increase the vanilla, cinnamon or other flavorings to give the impression of sweetness INSTEAD OF Gelatin and pudding, 1 cup, USE Use unsweetened gelatin, fruit juice and pudding
To enhance flavors, Make use of herbs, spices (especially those with strong flavors), fruits or vegetables and their juices and de-fatted broth.
For more information:
http://www.eatright.org/ and http://www.eatrightillinois.org/MediaRelations/m_dobbins.asp