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You can have your Sweet Potato Pie….and eat it, too!
It's a matter of learning to creatively substitute tasty,
low-fat ingredients for those laden with fat and calories.
To make heart-healthy substitutions, think about
the ingredients. Ask yourself:
Is it there by habit or tradition? Some favorite
recipes call for seasoning with meats such as ham hocks,
salt pork or pig tails. While they add flavor, they also
have lots of unhealthy fat. So instead, use lower-fat
neckbones, smoked turkey, ox tails or margarine.
Is a high-fat ingredient a necessary part of the final
product (such as margarine is to cookies and other baked goods)?
If so, you can eliminate the ingredient completely, but you
may be able to reduce it by one-third or one-half. Add a
little applesauce and reduce the liquid ingredients to retain
the moistness of the product. Use egg substitutes or egg whites
in place of fat-laden whole eggs in Sweet Potato Pie.
Is it there to control flavor? Many people think that salt
brings out the flavor in foods. But less salt is better for
controlling your weight, your heart and your blood pressure.
Try enhancing your foods with vinegar, lemon juice, hot red
pepper flakes, garlic and onions!
Is it there for texture? What's potato salad without creamy
mayonnaise? Still great-and better for you-if you use some of
the low-fat mayonnaise now commercially available. If you don't
think the low-fat versions taste as good, mix in a little mustard!
But in general, go easy on salad dressings and opt for Italian
or oil and vinegar over creamy dressings.
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