| • Choose whole grain instead of
refined products. For example, use
whole wheat flour, brown rice,
oatmeal, whole cornmeal and barley.
• Whole-wheat flour can usually be
substituted for up to ½ of the white
flour in recipes. For example, if a
recipe calls for 2 cups of flour, try 1
cup or white and 1 cup of wholewheat flour.
• Add fruits to muffins, pancakes,
salads and desserts. Add vegetables
to casseroles and salads.
• Add grated or mashed vegetables
or fruits to sauces or baked goods. For
example, you can add grated carrots to
spaghetti sauce and meat loaf. |
• Try using ¼ to 1/3 less sugar in baked foods
and desserts. *For example, if a fruit pie recipe
calls for 1 cup of sugar, use ⅔ or ¾ cup sugar. This
works best with quick breads, cookies, pie fillings,
custard, puddings and fruit crisps. It may not work
for some cakes. Do not decrease the small amount
of sugar in plain yeast breads because it provides
food for the yeast and helps the bread rise.
• You do not have to add sugar when canning
or freezing fruits. Or, you can buy unsweetened
frozen fruit or fruit canned in its own juice or wa-
ter.
•Increase the amount of cinnamon or vanilla in
a recipe to make it seem sweeter.*
Ways to Decrease Sugar
•Do not do this if sugar in the recipe has already been
reduced. |
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