When your are trying to eat healthier, you don’t always have to reach for the health cookbooks. Your favorite recipes, and even new recipes you have been dying to try, can be changed around to be healthier. From now on, I am going to start posting some of the recipes I have changed and the estimated impact on their nutritional values.
In Gainesville, I got very involved with soups. I made all kinds of soups, but one of my favorites is lentil soup. I found this recipe on the food network but I wasn’t thrilled about all the ingredients. I try to use very little meat, if any, in the dishes I cook at home. Making something vegetarian is an easy way to get rid of calories and fat in a meal. I also changed the kind of broth and the quantity to help reduce sodium. I added no extra salt and added black pepper to taste. This makes approximately 11, 1 cup servings.
2 tablespoons of olive oil
4 large celery stalks, sliced
3 large carrots, peeled and sliced
1 large white onion, chopped
6 garlic cloves, chopped
1 tablespoon chopped fresh rosemary leaves
1 1/2 teaspoons of dried oregano
4 cups of low sodium organic vegetable broth
4 cups of water
2 (14-ounce) cans of diced tomatoes (basil, garlic, oregano flavored) in juice
1 bag (about 14 ounces) of lentils, rinsed
Saute the onions, celery, carrots, garlic, oregano, and rosemary in the olive oil until the onions are translucent. Add the vegetable broth, water, and tomatoes with their juice. Bring it to a boil and then add the lentils. Reduce to a simmer, and cover. It should take about 40 minutes for the lentils to become tender. Add black pepper to taste and serve.
Approximate calculations of nutritional value per 1 cup serving:
Fat: 2 g
Saturated Fat: 0.3 g
Sodium: 422 mg
Carbohydrates: 30 g
Fiber: 12 g
Sugar: 4 g
Protein: 10 g
Comparing this to the original recipe you are avoiding approximately 126 calories, 506 mg of sodium, 5 g of fat, 2 g of saturated fat, 57 mg of cholesterol per serving! You could take this recipe even further by purchasing canned tomatoes with no salt added and by skipping the sautéing part by cooking the vegetables in the broth or by sautéing and draining the oil prior to adding the broth.
These strategies can be used in tackling all your favorite recipes. Even though you may not think that it makes a huge difference, every little bit matters.
Happy cooking everyone!
***Keep in mind, these are approximations based on brands I have used and the brands I have compared them too. The above figures are just to give you an estimation of the benefits of making these changes.