Start swapping and cook with your health in mind
I AM the Queen of swapping.
Yes I love to swap every day ingredients that we cook with healthy alternatives.
It's easy once you know which are the best choices to make.
People often tell me that they like how I use everyday ingredients in my recipes and that they are simple, quick and easy to prepare so if you want to offer your family healthier meals then join me and start swapping.
You will drastically cut the fat count of your cooking without much effort as most normal recipes are ten times higher in fat than mine.
To achieve this and still have the WOW factor for our taste buds I have to look for alternatives that will still keep the dish fabulous, a challenge at times but I love it!
Here are some of my top swaps in the kitchen.
1. Swap cream in cooking for evaporated light milk - it works really well in potato bakes, sauces & puddings.
2. Swap butter, oil and margarine for tinned apple sauce when baking cakes or muffins.
3. Swap coconut milk for evaporated light milk and a little coconut essence. Works so well in Thai curries, Indian & anything that you would use coconut milk for. At only 4g fat per cup this is a fantastic way to reduce the fat in your meals. For example my Indian Tikka Chicken recipe in book 6 is 5.9g fat per serve and would be around 60g fat per serve if you used coconut cream.
4. Swap puff pastry for filo pastry and spray with cooking spray instead of brushing pastry with butter.
5. Swap full fat mince for 5% fat premium mince.
6. Swap whole chicken with skinless chicken breast.
7. Swap full fat dairy products with low fat dairy such as for milk, cheese, cream cheese and yoghurt.
8. Swap olive oil for spray oil when cooking.
9. Swap white rice for Basmati rice as it has a lower GIycemic Index.
10. Swap white bread for wholemeal or multi-grain bread.
11. Swap full fat mayonnaise for the 97% fat-free varieties.
12. Swap full fat salad dressings for fat free dressings.
13. Swap sour cream for low fat cottage cheese with a little lemon juice blended together until smooth.
14. Swap sweet cream for low fat cottage cheese with a little sugar and vanilla essence until blended smooth.
15. And finally swap your attitude that healthy isn't tasty as my recipes are all you would want and more. No need to miss out on your favourites. It is all about being clever and no one will know the difference.
Tangy blueberry cake
Serves 12 - Recipe from Symply Too Good To Be True Book 2
3 egg whites
½ teaspoon bicarb soda
½ cup apple sauce (in jar)
2 tablespoons lemon juice
1 tablespoon lemon rind grated
1 teaspoon vanilla essence
½ cup buttermilk
2 cups self-raising flour
1 x 430g can blueberries drained
Lemon icing (optional)
¾ cup icing sugar
1-2 tablespoons lemon juice
1 teaspoon (5g) Flora Light margarine
Preheat oven 180ºC fan forced.
In a large mixing bowl beat egg whites and sugar for one minute using an electric beater.
Stir bicarb soda into apple sauce (it will froth), add to bowl.
Pour lemon juice, rind, essence and buttermilk into mixture and stir together.
Gently fold flour into mixture in one go, treat as a sponge, DO NOT BEAT as this will make the cake tough (mixture can look a little lumpy).
Gently fold in well-drained blueberries.
Pour into a ringed cake tin (19cm) that has been coated with cooking spray.
Bake 35-40 minutes or until firm to touch in centre.
Allow cake to sit in tin 5 minutes before turning onto a wire rack to cool.
Place icing sugar into a small mixing bowl, slowly add enough juice to make a spreadable consistency.
Sprinkle grated lemon rind over icing for decoration (optional).
Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies. For more info go to www.symplytoogood.com.au