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(NUH) – What better time than today to make healthy changes in your life that includes exercise and a balanced diet. If you try to lose weight, remember that you can still enjoy many of your favorite foods by replacing sugar and fat in your recipes with low calorie alternatives. Judith Rodriguez, entitled Dietary and Nutrition Program Director for Health (Health Nutrition Program) at the University of North Florida, recommends these simple techniques to reduce the content of both sugar and the fat in their recipes: o Use a small amount of fruit juice concentrate instead of sugar or honey. Use sauces or fruit purees instead of sugar or honey. For example, fill the Brazo Gitano jelly with a low-calorie fruit and cover with a sugar substitute such as Equal sweetener, instead of meringue or honey. o Use sugar substitutes, such as Equal, to sweeten drinks such as lemonade or drink of tamarind.

Saute vegetables or meat or meat broth chicken instead of oil. o Prepare soups and casseroles in advance, then refrigerate for a few hours and foam the fat that accumulates on the surface before reheating. or Replace a whole egg with two egg whites or fruit puree makes use instead of oil for food in the oven. Rodriguez also offers simple cooking recipe you can make at any time as a kind of healthy feast: CREAMY RICE PUDDING contains 62 percent less than the traditional recipe. (8 servings) 2 cups water 1 cup converted rice 3 cups skim milk 24 packets of Equal, or 71 / 4 teaspoons Equal for Recipes or 1 cup Equal Spoonful full 1 / 4 teaspoon salt 1 egg 1 / 2 cup raisins 2 teaspoons vanilla 1 / 2 teaspoon ground cinnamon Boil water in a large heavy pot. Stir rice.

Reduce heat and bring to a boil over low heat covered until rice is tender and water is absorbed, 20 to 25 minutes. Add milk to the rice. Heat it to boiling heat medium-high heat, stirring frequently. Reduce heat and cook covered over low heat until mixture begins to thicken, 15 to 20 minutes, stirring frequently. (The milk will not be absorbed and pudding will thicken as it cools). Remove from heat and stir in Equal, and salt. Beat egg in small bowl, stir about one cup of rice mixture with the egg. Stir the egg mixture with the rice mixture in a pot. Stir the raisins, vanilla and cinnamon. Cook over medium-low heat for 1-2 minutes, stirring constantly. Serve hot or cold. Nutrition information per serving: 183 calories, 7 grams. protein, 36 gr. carbohydrate, 1 gr. fat, 29 mg. cholesterol, 142 mg sodium. Replacements in food ingredients: a milk, fruit, 1 bread. Article provided by:.

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