One of the things I love about the Amish is their cooking. Delicious, yet very rich. This is fine for them; they work more-physical jobs than the average American. Most of us get our exercise at the gym instead of our normal workday.
It’s a new year with new (or maybe the same) resolutions. If you’ve vowed to lose weight or just eat healthier, here are a few substitutions to help you continue to eat your favorite Amish recipes and still keep your promises to yourself.
♦Replace whole eggs with egg substitute products. One egg is equivalent to 1/4 c. of egg substitute.
♦Use skim, 1%, or 2% milk in recipes in the place of whole milk.
♦Use cooking spray to coat pans instead of oil or butter. If food starts to stick, add a little water.
♦Replace heavy cream with 2 TBS of flour whisked into 2 cups of non-fat milk.
♦Sour cream can be replaced with plain, non-fat Greek yogurt or plain, non-fat yogurt.
♦Watch your labels—replace ‘regular’ with low-fat (cheese, milk, cream).
♦Use tuna packed in water, not oil.
♦Not all oil is created equal. Olive oil can be substituted in many recipes and is a more “heart healthy” replacement.
♦Replace standard meats with the turkey variety, such as turkey ham, turkey bacon and ground turkey for ground beef.
♦Even if you replace half for half (replacing only half of the called for meat with a low fat alternative) your recipe will be lower in fat and still maintain most of it’s original flavor.
♦For sautéing, check the amount of oil called for in the recipe. Most times this can be cut in half with the same results.
♦Bump up the spices. Not salt, spices. Sometimes when adjusting to lower fat recipes, the taste can fall a little flat. Add a kick of heat (crushed red pepper, Tabasco sauce, or fresh jalapenos) or a little bit of extra flavor (dry or prepared mustard, cooking wine, or fresh herbs) to add more depth to the dish.