Heartland Revival

Making Recipes Healthier: A How-to

In My Kitchen, Food for ThoughtAmber BransonComment
Art found here.

Art found here.

Often times I find recipes that sound awesome but can be made a little healthier (IMO). I wanted to show you how easy it is to deconstruct a recipe and rework for maximize health benefits. I keep these 3 questions in mind when customizing recipes.

  1. How can I add more vegetables?
  2. Can I make this with less sugar? Or with a different sweetener (honey, maple syrup, coconut sugar)
  3. Is there a more nutrient-dense or gluten-free grain to substitute with? (If the recipe calls for a grain)

Lets take this recipe I came across today. It sounds delicious, looks easy to make and I've been on a pineapple phase so this is right up my alley.

Here are the ingredients called for:

  • 3 cups cubed fresh pineapple
  • 1 medium red bell pepper, cubed (1 ½ cups)
  • 1 medium red onion, cut into thin wedges (1 ½ cups)
  • 1 Tbs. toasted sesame oil
  • 1 Tbs. vegetable oil
  • 1 Tbs. dark or light brown sugar
  • 1 Tbs. sweetened coconut flakes, optional
  • 1 Tbs. lime juice
  • Serve over white rice

Here is what I would do differently:

  1. Reduce amount of pineapple (too much natural sugar) to 1 1/2 cups and add cubed zucchini (something green!) instead.
  2. Substitute vegetable oil for coconut oil. Vegetable oils cause inflammation (among other things) and the coconut oil will better complement the other flavors.
  3. Omit brown sugar as the pineapple has enough sugar. (reading comments on recipes that you've never made before can be helpful. many said that there was no need for additional sugar )

  4. Use unsweetened coconut flakes instead of the sweetened. Again, reducing sugar but not compromising flavor.
  5. Serve over soaked brown rice or quinoa instead.

There you have it! Cooking healthy food is not as hard as you think. What is a favorite recipe that you could rework to be healthier? Or what methods do you already use to make recipes healthier?

Let me know in the comments!

-Amber