Eating heart healthy meals dosen't mean giving up eating your favourite family meals. Sure you can eat what you love but you only need to substitute fat rich recipes. |You'll just make some changes to keep the heart and add the health to your family members' hearts. Here is how:
To substitute milk and cream in recipes
1- Cook with low fat or fat free dried milk instead of whole milk or cream.
2- Instead of sour cream, you can use low fat yogurt blended with unsalted low fat cottage cheese and 2tsp lemon juice.
To substitute oil and butter in recipes
1- Use cooking oil spray to line pans and trys.
2- Use a small amount of vegetable oil instead of butter or other fats that are hard at room temperature.
3- Use margarine made with vegetable oil for baking.
4- Choose margarine that lists liquid vegetable oil as the first
ingredient on the food label.
In cooking recipes that needs eggs, use 3 egg whites and 1 egg yolk instead of 2 eggs.
For meat and poultry
Use lean meat and skinless chicken. Remove skin from chicken before cooking.
Instead of deep frying, spray meat, chicken, vegetables you can spray and bake in hot oven. Even for fried potatoes, you can cut potatoes and boil, then spray and bake in a hot oven.