Recipe Modification: Adapting Your Favorite Dishes
By Michelle Mamis, RD, LDN
Bariatric Dietitian at BIDMC
Who isn’t bombarded daily with pictures of foods and recipes via social media posts, commercials and advertisements? Seeing these every day can sometimes make us crave our favorite foods or dishes. While indulging every once in a while can work, these foods often don’t fit into our regular eating routine when trying to lose weight.
Ever thought about modifying your favorite recipes for a healthier option? There are many recipe tips and adjustments out there that can allow us to enjoy our favorite foods while still maintaining a balanced diet. Check out these ingredient swaps and give your favorite recipe a makeover!
Instead of: oil or butter when baking
Try: applesauce, mashed banana, or canned pumpkin
- Reduces fat and calories while increasing fiber, vitamins and minerals
Instead of: traditional baked goods made with flour and oil or butter
Try: baked goods made with nut butters, oats, black beans or chickpeas
Instead of: pasta
Try: zucchini noodles (make these using a spiralizer or veggetti) or spaghetti squash
- Increases fiber, vitamins and minerals
Instead of: fried rice (or any rice dish)
Try: “cauliflower rice”
Instead of: sour cream-based dips
Try: non-fat or low fat Greek yogurt
Instead of: cream-based sauce
Try: sauce made with cauliflower
Above content provided by the Weight Loss Surgery Center Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.