Do you have favorite
recipes that you hate to *give up* but would like to know how
to make them healthier? Send me a copy and I will adapt
it to a healthier version and post it on my web site. Here
is one example. It's simple Corn Muffin recipe. I'll
give both old and new ingredients with explanations for how the
change is healthier.
cup soy flour + 3/4 cup whole wheat pastry flour
cup corn meal (Quaker)
cup corn meal (coarse-ground still containing the
germ like Bob's Red Mill)
1/2 tsp. baking powder
cup sugar (next time try even less)
cup soy milk
Tbsp. canola or olive oil
cup egg substitute, or 2 egg whites, or 1 Eggland's Best
cup fresh blueberries
- Preheat oven
to 375°F. Spray muffin tins lightly with PamŽ.
- Mix all ingredients
- Bake 25 minutes.
Makes: 6 large
With these ingredient
changes, I have:
the fiber and the phytochemicals by using whole wheat pastry
flour, course-ground corn meal, and the blueberries
the sodium content by cutting the salt in half and eliminating
the butter (still need the baking powder)
the sugar by half, and probably could decrease it even a little
more without compromising the taste
total fat by cutting down the amount added by half and changing
the egg to egg whites or an egg substitute
- changed the
fat to a healthy fat by switching from butter to canola oil
or olive oil. If Eggland's Best eggs are used, they are
high in omega-3 fatty acids which adds a healthy fat to consume
- added soy
protein and isoflavones by using soy flour and soy milk.
substitute 25% soy flour in quick breads (15% in yeast breads)
as soy flour does not contain gluten which is needed to
help with rising and texture of baked goods.
a soy milk that is highest in protein like EdenSoy unflavored
as the isoflavones like genistein *travel* with the protein,
this in general, the higher the protein, the more isoflavones
a soy product contains.
the natural Vitamin E content by changing from butter to canola
oil, using Eggland's Best eggs, and the corn meal that still
has the germ
This example gives
you some general ideas for switching family favorite recipes to
ones that are equally tasty and much more nutritious and healthful.