There are many recipes that can be improved in little ways to vastly improve the nutrition of the dish without disrupting the flavor. Today I am going to give you a list of some healthy substitutes along with a fantastic recipe! Some of these substitutes may seem obvious and some may seem silly but if given an open mind I think everyone could really see the benefits. Here is my list of favorite substitutes:
1.
Whole Wheat Flour, I know this is a duhhh but
I’m not talking just with the breads or pastas. Who told us we couldn’t make
our cookies out of whole wheat?
2.
Unsweetened applesauce for butter or olive oil
(in baking). This one is amazing! I have made everything from brownies to bread
by replacing the olive oil or butter with unsweetened applesauce.
3.
Evaporated skim milk for cream. This is a great
way to lower the saturated fat while still keeping the thick creamy flavor.
4.
Olive oil for butter (in cooking). In previous posts we have already
discussed the benefits of replacing the saturated fats in the diet with
unsaturated fats and this is an easy place to start.
5.
Quinoa for couscous. Couscous is in fact a form
of pasta. It is made from refined white flour there for there is a way to
improve it. The best way I think is quinoa. It has virtually the same flavor with
a much healthier profile.
6.
Ground Turkey for ground beef. This is a great
substitute. It has much less saturated fat.
Tonight I made one of my favorite dishes making 3 easy
substitutes in order to significantly improve the health while still creating one
delicious dish: Stroganoff. I took the classic Beef Stroganoff with pasta and
turned it into Ground Turkey and Spaetzle. Okay, I feel like maybe you read the
work Spaetzle a few times trying to figure out what exactly it is I was trying
to spell. I assure you Spaetzle will be a new favorite after this. They are a
cross between a past and a tiny dumpling. You make a batter that is sieved
through a colander into boiling water to make the small pasta like dumplings.
The three substitutes I make were ground turkey for beef, whole wheat Spaetzle
instead of white, and condensed skin milk instead of cream.
Ground Turkey Stroganoff
Ingredients
1.5 pounds ground turkey
12 whole cremini mushrooms sliced
2 shallots ½ inch dice
1 tbsp thyme
1 tbsp better than bouillon paste
½ cup White Wine
Condensed Skim Milk
Directions
1.
Place ground turkey in skillet over medium high
heat until all pink is gone. Salt and pepper. Set aside with juices from meat.
2. In same skillet add 1 tbsp canola oil and shallots over medium heat.
3. Once shallots have become see through add the cremini mushrooms, thyme, and allow to caramelize
4. Add white wine and bouillon and stir till completely dissolved.
5. Add ground turkey back into skillet
6. Add condensed skim milk until desired thickness and creaminess.
7. Allow to cook together for another 3-5 minutes
2. In same skillet add 1 tbsp canola oil and shallots over medium heat.
3. Once shallots have become see through add the cremini mushrooms, thyme, and allow to caramelize
4. Add white wine and bouillon and stir till completely dissolved.
5. Add ground turkey back into skillet
6. Add condensed skim milk until desired thickness and creaminess.
7. Allow to cook together for another 3-5 minutes
8. Salt and pepper to taste
Ingredients
2 eggs
½ cup water
1 ½ c whole-wheat flower
½ tsp salt
¼ tsp baking powder
Dash of nutmeg
1.
Bring a pot of water to boil
2.
Meanwhile, In a small bowl beat eggs and water
together
3.
In a larger mixing bowl at all other ingredients
4.
Whisk eggs and water into the dry ingredients
5.
Beat with a spatula until batter becomes gluteny
6.
Hold colander over water, place mixture in
colander and using a spatula push the contents through the holes of the colander.
7.
When finished bring back to a boil and turn off
heat.
8.
Strain Spaetzle
9.
In a skillet with 1 tbsp olive oil add the Spaetzle
and toss until Spaetzle just starts to become a little crispy on the edges
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