NSMC Nutrition Counseling August 2020 Health Tip: Reduce Fat
Solve Your Food Prepping Problems Have you experienced that sinking feeling when you’re food prepping and realize you’re missing a necessary ingredient? Planning a last minute trip to the grocery store can be an inconvenience, especially when over 40% of shoppers are trying to minimize trips to the store due to the COVID-19 pandemic, according to a recent survey by the Food Marketing Institute.
Reduce the total amount of fat and/or substitute part of fat with fruit puree. Applesauce or prune puree can reduce the fat by 50 to 90% and calories by 10 to 30%. Simply substitute fruit puree for half the amount of fat.
However, there are several strategies you can use to complete your recipe that don’t require another trip to the store.
Use what you have First, change the ingredients and/or reduce the amount. This may result in improving the nutritional quality without noticeably affecting the taste, texture or appearance. Replace melted butter or margarine with canola oil
Virtual Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering virtual appointments. Please call NSMC Central Scheduling at 978354-4900 to schedule an appointment with us.
How to skip the store and complete your recipe
Use common ingredients to add texture and moisture Toasted nuts. Try not to omit them completely. Chopping into fine pieces spreads them out more evenly. Lightly toasting nuts brings out their flavor. Grated carrots, raisins, shredded apples and zucchini add moisture along with fiber and nutrients. Extracts like vanilla, peppermint, coconut, lemon and orange add distinct flavor. Substitute ingredients to save fat and calories. For baking: substitute 1/2 cup of unsweetened applesauce for 1/2 cup of butter and save 327 calories and 34 grams of fat. Substitute 1 cup of fat-free sour cream for 1 cup of sour cream to save 340 calories and 47 grams of fat. Substitute 1/2 cup of mini chocolate chips for 1 cup of chocolate chips to save 300 calories and 29 grams of fat. Substitute ingredients for similar taste and moisture: 1 slice of bread for 1/3 cup of breadcrumbs 1 cup of milk for 1 cup of coconut milk 1 1/4 cup of sugar plus 1/4 cup of water for 1 cup of honey 1 cup plain yogurt or 1 cup skim milk plus 1 tablespoon of lemon juice for 1 cup of buttermilk 13 tablespoons of water, 3 tablespoons of lemon juice and 1 tablespoon of sugar for 1 cup of wine
Nutritional and Wellness Webinars
The NSMC Weight Management program offers free weekly seminars on topics relating to healthy eating. Get information here and learn about the next seminar and register. You can also watch previous seminars here.
Blueberry Lemon Cupcakes Yield: 1 dozen Cupcake Ingredients 1½ c plus 2 Tbsp all purpose flour , divided 10 Tbsp granulated sugar 1½ tsp baking powder ¼ tsp salt (optional) 1/8 tsp baking soda ¼ c butter, melted 1 large egg ½ c low fat buttermilk ½ c 1% reduced fat milk 1 tsp grated lemon rind ¾ c fresh or frozen blueberries Frosting Ingredients ¼ c low fat cream cheese, softened 2 tsp butter, softened 1 tsp grated lemon rind 1 tsp vanilla extract 1/8 tsp salt 1½ c powdered sugar 2 tsp fresh lemon juice Fresh blueberries To prepare: 1. Preheat oven to 250 degrees 2. Place cupcake papers into muffin tin 3. Sift together 1½ c flour plus 1 Tbsp flour, granulated sugar, baking powder, ¼ tsp salt, and baking soda in large bowl. 4. Combine egg and butter in another large bowl; stir with whisk. 5. Add buttermilk, milk and 1 tsp rind to butter mixture; stir with whisk. 6. Add buttermilk mixture to flour mixture; stirring until moist. 7. Toss blueberries with remaining 1 Tbsp flour. Fold blueberries into batter. 8. Spoon batter into prepared muffin cups. 9. Bake at 350 degrees for 25 minutes. Cool in pan for 5 minutes before removing from pan.
Amount per serving: 236 calories; 7.7g total fat; 38g carbohydrate, 4g protein, 230mgs sodium, Adapted from: Cooking Light
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