Recipe Hacks for Better Nutrition
Kara Lydon, RD, LDN, RYT
Author of The Foodie Dietitian Blog
Trick or treat? How about a little of both with these simple recipe hacks that will boost the nutrition of some of your favorite foods and/or transform them into dairy-free options using canned goods found in most everyone’s pantry.
- Fall is the perfect time for hearty, delicious soups packed full of nutritious vegetables. To thicken soups without resorting to the traditional roux of flour and butter, combine pureed canned white beans and low-sodium vegetable or chicken stock instead. White beans have a mild flavor and have the added benefit of bumping up the fiber and protein content of your soup.
- For a quick and easy tailgate or Halloween treat, make delicious, fudgy brownies with two simple ingredients – a packaged brownie mix and canned pumpkin puree. Simply mix a 15-ounce can of pumpkin into a boxed brownie mix and bake as directed for a sweet treat that packs a vitamin A punch with less fat than traditional brownies.
- Replace oils/fats in homemade salad dressing with pureed canned fruits, vegetables and beans for added nutrition. Check out these recipes for some quick and easy ideas.
- Looking to reduce the fat content of recipes calling for cream? Substitute an equal amount of canned evaporated skim milk for the cream. The sugar intake will increase by 2 grams, but the result will have a fraction of the fat. Or, if looking for a dairy-free creamy soup, use canned coconut milk instead of the cream.
As a dietitian who believes that healthy food can and should be delicious, I am always experimenting with tasty ways to nourish my body through whole foods. A little creativity and ingenuity can help transform recipes to make them healthier, but still satisfyingly delicious!