Wednesday, January 8, 2014

Myth: It’s hard to find recipes that are healthy and that my family will enjoy.

family enjoying healthy meal together
Answer: BUSTED!

The folks at the United States Department of Agriculture who brought you MyPlate have hit it out of the park again by sharing family-tested recipes that are healthy and tasty.

Looking for a main dish that is quick and easy? Turkey Tetrazzini made with reduced-sodium chicken broth, low-fat milk instead of half and half, light butter and whole wheat pasta may be just what your family is craving. All of these recipe changes result in a recipe that is a third of the solid fat, half the sodium and has more vegetables and whole grains than the original version without sacrificing flavor or texture.

How about a side dish that is low in fat and sodium and fun for the kids to eat? Green-Mash Potatoes is the ticket. Green peas add a slightly sweet flavor. Skim milk lowers the fat. The final product is lower in sodium than the traditional version.

Finally, a dessert that is healthy and tasty. This Banana Pudding Parfait uses non-fat milk, fat-free whipped topping and (drumroll please) replaces sweetened condensed milk with low-fat vanilla yogurt. These ingredient changes mean this version is a third of the calories, less saturated fat and half the sodium of the original recipe yet still creamy and tasty. Family members rate this a hit!

These three recipes are examples of small ingredient substitutions that mean healthy AND tasty in the New Year. Enjoy!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension,, 573-882-1933

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