Newspaper Page Text
■ The Houston Home a
Journal
WEDNESDAY, JANUARY 2,1991-Section B
Claudine Bledsoe
Take a tip from fashion, update recipes iust like your wardrobe
With the change in seasons,
people often change the clothes
they wear. Why not update your
recipes like you update your
wardrobe? Learn to prepare your old
family favorites in new, more
healthful ways. Keep in step with
the trend toward leaner, lighter
foods.
Most of us can benefit by
modifying what we already eat. One
way to modify your diet is to make
adjustments in the types and
amounts of ingredients in recipes so
that the end result is just as
satisfying but lower in fat, sodium
or sugar or higher in fiber.
Very few recipes need to be
followed exactly to assure a good
quality product. How many times
have you followed a recipe but
added bits of leftovers, substituted
ingredients or left out an ingredient
because you didn't have it on hand?
The end result was probably as
good as, if not better than, the
original. Your chances for success
are best if you understand when and
how to modify recipes.
When should you modify a
recipe? Not all recipes need to be
modified. Consider the following
questions: 1. Is the recipe already
low in fat, sugar or salt? If so, only
minor or no changes may be
needed. For example, if a recipe
calls for 1/8 cup oil and the dish
serves eight people, the amount of
fat per serving is already fairly low.
(About 3 1/2 grams of fat per
serving); 2. How often do you eat
the food? If you make a certain dish
only once or twice a year or for
special occasions, it is not as
important to modify that recipe as
it is for foods you eat more
frequently. For example, it's more
important to cut down on the fat in
your weekly tuna fish salad sand
wich than it is to cut down on the
fat in your birthday cake; 3. How
much of the food do you eat?
Sometimes the best way to modify
our intake of a certain food is to eat
less of it. Decreasing the quantity
you eat may be more satisfying
than changing the recipe. For
example, if you really enjoy a
traditional pie crust, perhaps you
are better off using a standard recipe
Newcomers
will meet at
St. Patrick's
The Perry Newcomers' Club will
return to St. Patrick's Church for
its monthly meetings beginning
Thursday, January 3 at 7:30 p.m.
Judy Andrews, a Newcomer Club
member, mother of three, and local
La Leche League Leader, will
present a program entitled, "The
Happily Organized Family".
The purpose of the club is to
extend a welcome to newcomers in
the Perry area, introduce them to
other newcomers, and to provide
cultural, social, and service
opportunities through activities in
the community. Any woman new
to the Perry area is welcome to
participate.
In addition to montly meetings
with a featured guest speaker, other
regular activities include a monthly
pot-luck luncheon for mothers and
children, an informal social for
members and spouses
approximately every six weeks,
holiday parties for children and craft
classes taught by members in
member's homes. Low-impact
aerobic classes are given each
Monday, Tuesday and Thursday at
8:45 a.m. at St. Patrick's Church
hall. Children are welcome to attend
the aerobics classes with their
mothers and the cost is only $1 per
session.
Proceeds from the recent
Christmas Tour of Homes will be
distributed to services and charitable
organizations later in the spring.
The Perry Newcomers’ Club wishes
to thank everyone who participated
in the Tour of Homes and helped to
make it a tremendous success.
For further information about the
club, please contact co-presidents
Jackie Gonzalez at 987-4288 or
Valerie Hughes at 328-0540.
and making a one-crust pie, or
eating a smaller piece.
How do you modify a recipe?
First, define your dietary goal. If
you want to cut calories, you need
to know what ingredients contribute
the most calories. If you want to
cut fat, sugar, or sodium or to
increase fiber, you need to identify
the ingredients that contain these
components.
Calories: Fat is the most
concentrated source of calories.
Each gram of fat supplies 9
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calories, compared with 4 calories
per gram of protein or carbohydrate
and 7 calories per gram of alcohol.
Reducing the amount of fat in a
recipe is the most effective way to
cut calories.
Fat: Butter, margarine,
shortening, fatback and oil are
obvious sources of fat. Well
marbled meats, poultry skin, whole
milk, cheese, ice cream, nuts, salad
dressings and some baked products
also provide a lot of fat.
Decreasing total fat in your diet
Perry lifestyle
is recommended to reduce risk of
heart disease, cancer, and obesity.
But people who are on special diets
for heart disease will especially need
to reduce saturated fats.
Saturated fats are found in animal
foods such as whole milk, cream,
cheese, butter, meat and poultry.
However, they also occur in large
amounts in coconut oil and palm
kernel oil.
Sugar: Sugar comes in many
forms including white sugar, brown
sugar, honey, com syrup, molasses,
and maple syrup.
Sodium: Sodium is found in salt
(salt is 40 percent sodium) baking
soda, baking powder, monosodium
glutamate (MSG) and condiments
such as soy sauce, bouillon, pickles
and olives. Sodium may also be
high in cured meats, canned
vegetables, frozen dinners, and most
cheeses, sauces, soups, and salad
dressings.
Fiber: Fiber is found in whole
grain breads and cereals, dry beans
and peas, nuts and seeds, and fruits
and vegetables, especially those
with edible skins or seeds.
Once you have identified the
ingredients in your recipe you want
to modify, you can either:
1. Eliminate it completely
2. Reduce the amount
3. Substitute a more nutritionally
acceptable ingredient
Keep trying new versions of
recipes with less fat, sodium or
sugar until you're satisfied. Update
your recipes.. .for the health of it.