By Eliza Short, RD, Communications Coordinator for Jackson In Action
There are several ways that one may adjust a recipe to boost the nutritional value. Many high-fat ingredients can be substituted for a lower-fat alternative, and fruits and vegetables can contribute to sweetness and added textures in a recipe. Below, you will find ingredient substitutions that can be used in recipes such as lasagna, soups, and baked goods.
1. Greek yogurt is a great substitute for mayo or sour cream in recipes such as loaded baked potatoes and chicken or tuna salad. See the recipe featured below for an example!
2. Blend cauliflower or potatoes (or both) in a food processer as a base for cream soups, and substitute skim milk for the cream
3. Use beans or blended vegetables (such as sweet potatoes, peppers, or onions) for meats in spaghetti or chili
4. Try spaghetti squash as a substitute for pasta
5. Make a healthy frozen dessert as a substitute for ice cream, using frozen bananas blended with milk-add cocoa powder for chocolate flavor!
6. Pureed fruit (like unsweetened applesauce, prunes or mashed bananas) can be used as a sweetener in baked goods, instead of sugar
7. Try substituting tofu for ½ of the ricotta cheese in lasagna
8. Use sliced tomatoes for tomato sauce on pizza
On Wednesday, February 15th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring sweet potatoes. Taste tests and recipes will be provided.
Southwestern Stuffed Sweet Potatoes
- 3 large sweet potatoes
- 1 ½ cups corn, fresh or frozen
- 1 tsp chili powder
- 2 tsp cumin
- ½ tsp oregano
- 1 T canola oil
- ½ medium yellow onion, diced
- 1 (15oz) can black beans, drained and rinsed
- Cilantro, to taste
- 1 oz reduced fat cream cheese
- ¼ cup plain Greek yogurt
- 1-3 chipoltes in adobo, finely minced
- ½ cup of cheddar cheese, shredded
1. Preheat the oven to 350. Place the sweet potatoes on a baking sheet or large pan and bake for 50-60 minutes, until fork tender. Remove from the oven and set aside until cool enough to handle.
2. Sauté the corn in a skillet over medium high heat. Sprinkle with salt, cumin, chili powder and oregano. Cook about 7-10 minutes. Transfer to a small bowl; set aside.
3. To the skillet, add the canola oil over medium heat. Add the onions and cook until tender. Remove and add to the bowl with the corn; add the black beans and cilantro to the bowl and mix to combine the ingredients.
4. When the potatoes are cool enough, cut them in half, lengthwise. Carefully scoop out the flesh, leaving about a 1/8” border in the skins, and place into a large mixing bowl. Stir the cream cheese, plain Greek yogurt, and chipotle pepper(s) into the bowl with the potatoes. Mash to desired texture. Gently stir in the corn and black bean mixture.
5. Preheat the broiler. Fill each potato skin with the potato-corn mixture, and top each with about 1.5 T cheese. Broil for 2 minutes, or until cheese is melted.